Protein diet for weight loss

What is a protein diet?

Protein is one of the main micronutrients.

Even the simplest protein diet has a positive effect and performs the following important functions:

Regeneration and support. Protein is the main building material of our tissues. It is with the help of protein that tissues are constantly renewed and regenerated.
Acceleration of chemical processes. Most enzymes responsible for chemical reactions in the body are ordinary protein molecules.
Hormone production. Proteins stimulate the production of hormones. So, if there is a lack of growth hormone, doctors always recommend a protein diet.
Delivery of important substances. Some proteins deliver the necessary substances to the cells of our body. In particular, oxygen enters our cells thanks to the hemoglobin protein.

Protein is made up of small parts known as amino acids. Of the 22 amino acids in protein, 9 are considered extremely important and should definitely be included in your diet.

Not all foods contain the necessary amino acids for our body. Animal proteins are considered the most complete, as they provide the necessary amino acids. A protein diet whose products include eggs, meat, fish, poultry and milk is considered the most balanced.

Proteins from vegetables, unfortunately, contain lower amounts of amino acids, so it is important to combine them with other plant proteins. Legumes and grains contain a large amount of proteins. Don't forget about seeds, nuts and soy.

A simple protein diet menu for every day should be based on the amount of protein eaten. Although the quality of the protein also plays an important role. Many scientists agree that the established protein intake may be too low to support a healthy lifestyle.

Conclusion: The amino acids contained in protein are not produced by our body. Including protein in your diet is a must.

Protein: what is it and what does it do?

Protein

Protein is a material that is involved in the cellular construction of the human body . Almost most of our body consists of protein. This component contains about 20 amino acids, some of them are produced in the body itself, and a certain percentage comes strictly with food.

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It is believed that proteins must be in the daily menu. They come in two forms - plant-based proteins, as well as protein-derived proteins. The ideal ratio is 2 parts animal protein to 3 parts plant protein.

Animal protein contains essential amino acids involved in cellular construction. But there is a chance that you will get fat along with the protein, so you need to be careful here.

Animal protein, it must be said, is digested more slowly than plant protein, but gives a greater feeling of fullness. Vegetable protein is found in legumes, grains and some nuts.

Recent studies show that protein has a positive effect on metabolic processes, helps reduce weight and reduce appetite.

Hunger

Protein perfectly suppresses the feeling of hunger for many hours, helps in the production of the hormones PYY and GLP-1, which are responsible for the feeling of fullness. In addition, it reduces the level of the hormone Ghrelin, which is considered a hunger hormone.

Studies conducted among 12 absolutely healthy women showed that the group that followed a protein diet felt much better and had less hunger. In addition, these women produced the GLP-1 hormone much more actively, unlike the other group, which did not comply with protein intake.

In another interesting study, a group of 19 people, without any diseases, were offered two protein diet menu options for 7 days: in one diet the amount of protein was 30%, in the other 10%. The results showed that the group with a protein intake of about 30% was able to reduce their caloric intake by 440 calories without any effort.

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Metabolic level

Equally important is that consuming protein in excess of the norm also accelerates the level of metabolic processes. During protein processing, metabolic processes increase by 20−35%. By comparison, metabolic processes during the processing of carbohydrates are about 10−15%.

Eating protein also increases the number of calories burned. After consuming protein, the body burns calories for several hours.

A group of young women (about 10 people, without any diseases) was offered a simple protein diet menu for every day. Just one day of this diet showed that the metabolic rate in this group doubled.

Weight loss and body structure

Due to the fact that proteins are able to suppress hunger and speed up metabolic processes, a protein diet helps to get rid of excess weight.

A study was conducted over a 6-month period that involved a group of 65 obese and overweight women. The group that ate high amounts of protein lost 43% more excess weight. It is also noteworthy that the weight loss on such a diet was more than 10 kilograms.

And while cutting calories leads to a slower metabolic rate and loss of muscle mass, a protein diet, on the contrary, helps speed up metabolism and protect muscle mass. About 1,000 people were involved in studies examining different diets. As it turned out, a diet high in protein has a much greater effect, preventing muscle loss and speeding up metabolic processes.

Gene research has shown that 67% of the population prefers a protein diet for weight loss.

Conclusion: Proteins suppress hunger, speed up metabolism and prevent muscle loss.

Protein food list of foods for weight loss and diet

Protein foods are divided into slow ones - cottage cheese and fast ones - fish, seafood, eggs, chicken. The slower the product is digested, the more energy the body will spend on burning calories.

Egg white is the most quickly digestible product, does not contain fat and is easily digested by the stomach, but due to its high cholesterol content, it is not recommended to consume more than two pieces per day. Next on the list are beef and chicken (boiled or steamed); when considering cereals, oatmeal contains the most protein.

Protein foods are divided into:

vegetable - nuts, lentils, beans, mushrooms and soy
animals - eggs, beef, chicken, seafood, fish.

An excellent option is fish, which is digested faster than meat, and in addition contains useful substances - fluorine, iodine, zinc, etc. It is best to give preference to boiled or baked fish. In terms of microelements, seafood is superior to meat. Mushrooms contain zinc, potassium, phosphorus, vitamins C, A, B1 and B2, nicotinic acid, the same amount contained in beef liver.

Now knowing what is suitable for weight loss, you can make a list of protein products for weight loss , with the amount of protein per 100 g of product:

beans (beans, peas, etc.) – 6.7 g;
nuts – from 14 g;
cheese – from 20 g;
eggs – 13 g;
buckwheat – 12.6 g; rice – 7g, rolled oats – from 13g;
cottage cheese – 16 g;
sturgeon caviar – 29 g;
fish – from 16 to 24 g;
low-fat kefir – 3 g;
turkey – 25 g;
chicken – 19 g.

We must not forget that in order to better digest protein and prevent decay processes, protein foods should be consumed together with fiber.

Pros of a protein diet

In addition to the fact that protein helps reduce excess weight, it also has other positive effects on the body:

Increased muscle mass. Combining a protein diet with strength training helps build muscle mass.
Reduce age-related muscle loss. Over the years, most people lose muscle mass. Drinking protein shakes helps prevent muscle loss in healthy older men, as well as in those who are prone to losing muscle mass due to any disease.
Strengthening bones. A protein-rich diet helps prevent osteoporosis, which is common in women. Studies have shown that a diet that includes animal protein helps reduce the risk of this disease by 69%.
The ability to accelerate wound healing. Eating protein helps improve the healing process after surgery or injury, including bedsores.

Conclusion: Protein helps build and maintain muscle mass, protects bones from osteoporosis and promotes skin regeneration.

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Protein diet for every day

There are different opinions about what the protein norm should be.

It is believed that the daily protein intake should be about 0.8 grams per kilogram of body weight. If you weigh 60 kg, the protein requirement is 48 grams per day.

Although this amount of protein intake prevents protein deficiency, many nutritionists believe that it is still not enough to maintain vital body functions.

As we age, however, our bodies require much more protein, and if you don't want to lose muscle mass, you should consume about 1.3 grams per kilogram of body weight.

Moreover, it is the protein diet, which suggests consuming 1.6 grams of protein per kilogram of body weight, that gives the best results: reducing weight and protecting muscle mass.

But increasing consumption above these numbers no longer gives great results. A group of men consuming 1.6 grams of protein per kilogram of body weight showed the same results in building muscle mass as the group consuming 2.4 grams. At the same time, weight loss was faster and easier in the first group.

A protein diet for weight loss must include 1.2−1.6 grams of protein per kilogram of body weight, and 20−30% of your daily calories should be proteins. So protein intake for a person weighing 60 kilograms will be approximately 72-90 grams.

It is important to properly distribute protein intake throughout the day. You don't need to take most of your daily value in one meal. The best option is to take protein with every meal, so your body will use it more efficiently.

Conclusion: daily protein intake should be about 1.2−1.6 grams per kilogram of body weight. This is the amount of protein that will accelerate weight loss and protect muscle mass from age-related changes.

Protein food recipes

Cooking is a creative process. It is important to understand how to do this, and from what and with what, it is up to you and your loved ones to decide. The algorithm of actions is simple. We are planning the menu for the next day. Here is a table of foods: proteins, fats, carbohydrates. Protein products with a low content of carbohydrates and fats are the priority. We determine by weight what the total weight of proteins is per day. Remember the “minimum amount of protein” rule. We adjust if necessary by replacing products or weight. We cook in a gentle mode: boil, bake, grill or fry, but without fat. Vegetable oil is important to us, but in the form of an additive to salads. There are no hard and fast rules. Cook for fun! You will get the effect after the first few days.

Tips for losing weight:

Imagine! It would be stupid to plan a menu for 2 weeks or a month. It is not interesting. Create your own game. Keep a notebook with a colorful cover. Every day is a small step towards your ideal. Start your day with weights. You will see how happy you will be with even 200 grams of reduction. Write down your weight, your entire daily diet, including proteins, carbohydrates, fats and of course calories. If the weight “got up”, don’t panic! This is fine. Maybe he, your body is thinking? Give it some time. Have there been any changes? Take a look at your notebook and analyze why this might have happened. Believe me, after receiving the long-awaited result, you will become a guru!

GOOD LUCK!!!

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Simple protein diet

Sticking to such a menu is actually very simple, since it can easily be adapted to a person’s personal preferences and tastes.

For example, if you want to monitor your glucose levels, a low-carb, high-protein diet is ideal. Or you need to eliminate dairy products, then a protein diet comes to the rescue again. Even a vegetarian menu can be rich in proteins if it includes foods such as eggs, legumes and greens.

Where to begin:

Record your diet . Start keeping your diary. You can record the data manually or use a special program on your phone or computer. Such programs usually have a good base of products and make it easy to control all stages of your diet.
Find out your protein allowance . Based on your weight, find out how much protein you need per day.
Maintain protein balance . Include foods that contain balanced amino acids in your simple protein diet menu for every day.
Observe the lower protein limit . Even if you are not on a diet, be sure to include the minimum amount of protein in your diet. On average, this figure is about 30 grams.
Monitor the biological value of food proteins . Pay attention to fresh meat, dairy products, eggs, these are the products that are valuable. But processed meat products (bacon, ham, sausage) are best avoided.
Combine proteins with vegetables and greens : Don't forget about vegetables, greens and fruits.

Conclusion: Calculate your protein intake correctly.

Protein diet menu for 7 days

The following menu is designed to consume about 100 grams of protein per day. If you wish, you can make changes to your diet yourself according to your needs.

Breakfast: 3 egg omelet, cereal bread with peanut butter, pear.

Lunch: green salad with soft cheese (1 avocado, 100 grams of cheese, any greens to taste), orange.

Dinner: 170 grams of steak, grilled zucchini, some potatoes.

Breakfast: Smoothie made with coconut milk, berries and one spoon of protein powder.

Lunch: baked or boiled salmon (115 grams), seasoned with any herbs and butter, apple.

Dinner: chicken or chicken (115 grams) with vegetables and lentils.

Breakfast: oatmeal, 100-150 grams of yogurt, some nuts.

Lunch: 115 grams of chicken with avocado and red pepper, peach.

Dinner: stew with brown rice.

Breakfast: tortilla of 3 eggs, cheese, olives, tomato and red pepper, orange.

Lunch: veal stew with brown rice.

Dinner: 115 grams of halibut with lentils and broccoli.

Breakfast: cottage cheese (150−200 grams) with an apple, cinnamon and a handful of nuts.

Lunch: 115 grams of salmon, baked with herbs and vegetables, croutons.

Dinner: chicken cutlets with pumpkin, berries.

Breakfast: frittata of 1 egg, 30 grams of cheese and one potato (cut into thin slices)

Lunch: chicken cutlets with pumpkin, apple.

Dinner: shrimp with beans (no more than 1 cup), onions, red pepper, guacomole sauce,

Breakfast: protein pancakes with pumpkin, a handful of nuts

Lunch: natural yogurt with fruit (pineapple) and grated almonds.

Dinner: 170 grams of salmon, vegetable stew.

A simple protein diet menu for a week should be varied.