Items protein diet

Hunger Psychology and physiology of hunger - the two sides of the same coin   - One of the main problems for people trying to lose weight. Protein diet is becoming increasingly popular way to lose weight, because it is assumed that the consumption of large amounts of protein helps people to better control your appetite. Typically, a protein called a diet in which proteins are a source of thirty percent or more of the total number of calories consumed.

What do the studies?

More research is needed to experts could conclude that how effective and safe is a protein diet. Currently, however, already have data that allow us to make interim conclusions. For example, participants in a recent study adhered to a diet consisting of 30% of protein, 20% - of fat, and 50% - from carbohydrates. The subjects reported that they felt saturation almost after every meal and relatively rarely experienced hunger. Their weight, according to experts, is also reduced quickly enough. Why protein diet helps to feel less hungry and therefore better control of appetite is still unclear.

Participants in another study protein diet not only reduce weight, but also normalization of blood lipid levels.

How much protein does a person need?

Proteins are necessary for the person at all stages of life .  They are essential components of all body cells, including those that make up the muscle and bone .  Proteins used for the growth and development of the various structures of the body, as well as to strengthen the immune system and protect against various diseases .  Diet of healthy adult human proteins may consist of 10% -35% .  For example, if your diet 1800 kcal, you can without harm to health have from 45 g (10% of total calories) to 158 g (35% of total calories) of protein per day .  However, nutritionists usually recommend that men eat 58 grams of protein a day, and women - to 46 g per day .  The daily diet of most people living in the developed countries, includes approximately the amount of protein, and that protein is at least 30% of the diet, they have to substantially change your diet .  Meanwhile, to start to lose weight, nutritionists recommend eat about 120 of protein per day, and thus reduce the amount of fatty foods in the diet .

If you want to try the protein diet, increase protein intake gradually over weeks. If you have any doubts, you can pre-consult with your doctor. It is worth noting that excessive protein intake is not harmful to health, unless you have kidney or liver disease.

Foods high in protein

• A hen. Chicken breast (about 58g) contains 17 grams of protein, chicken leg (69 g) - 18 grams of protein.
• Fish. The protein content of 85 g of fish fillets tuna (22 g), salmon (22 g), turbot (22 g), a perch (21 g), flounder (21g), cod (20 g).
• Cheese. The protein content of 28 g cheese: Swiss cheese - 8 grams cheddar - 6 g, Parmesan - 10 g, pecorino romano - 9 g
• Meat. In one portion of red meat weighing about 134 grams contains 28-33 grams of protein.

The ratio of protein and calories 1 gram of protein per 5.2 kcal:

• Tofu. 6 g of protein per 85 grams of tofu, and the ratio of protein calories and 1 g of protein per 7.4 kcal.
• Legumes. In 172 g, or in one cup legumes contain, on average, 29 g protein. The ratio of protein calories and 1 g of protein 10.4 kcal.
• Eggs. One large egg weighing about 50 g contains about 6 g protein. The ratio of protein calories and 1 g of 12 kcal protein.
• Dairy products and soya milk. The protein content of one circle, or 245 g: Cow Milk - 8 g protein, soy milk - 7 g protein. The ratio of protein calories and 1 g of 18 kcal protein.
• Seeds and nuts. The protein content of 28 g of kernels or seeds peanuts - 7 g almond - 6 g, pistachios - 6 g sunflower seeds - 6 g, flaxseed - 5 g

Advice for those who want to increase your intake of protein

• Bring to the gym a jar of yogurt and eat it immediately after exercise;
• Cook oatmeal in the morning with milk instead of water;
• Use as a snack Low calorie snacks   various types of cheese, cottage cheese with fruit and berries, or boiled eggs;
• Eat a little breakfast of smoked fish or boiled chicken breast;
• Instead of rice or pasta usually eat boiled beans or beans.

Protein diet: the example of the menu for three days

Day 1

• Breakfast: scrambled eggs from two eggs and a tomato.
• Snack: 30 grams of a mixture of nuts, seeds and dried fruits.
• Lunch: A slice of wholemeal bread with pesto (it can be spread on bread like butter), stewed mushrooms with spinach and tomato.
• Snack: 60 grams of plain yogurt mixed with 14 g of flax seed.
• Dinner: 150 grams of grilled salmon with steamed squash or zucchini.
• Liquid: 2 l of water and 150 ml of fresh fruit or vegetable juice.

Day 2

• Breakfast: 1 cup of cereal and half a cup of blueberries.
• Snack: a handful of strawberries (about five large berries), and 15 grams of pumpkin seeds Pumpkin for health: a royal vegetable in home pharmacy .
• Lunch: 100 g of cooked beans or beans, spinach salad and cucumber.
• Snack: 30 smechi nuts and dried fruits, and one apple.
• Dinner: 150 g of lamb, grilled, and one cup of cooked broccoli.
• Liquid: 2 l of water and steam cups chamomile tea.

Day 3

• Breakfast: scrambled eggs from two eggs, 30 grams of feta cheese and parsley.
• Snack: 10 cashew nuts and an apple.
• Lunch: half a cup of cooked quinoa, and one cup of steamed or boiled seasonal vegetables.
• Snack: One cup of sliced ​​carrots (or two or three carrots medium size).
• Dinner: 180 g baked chicken breast and a cup of stewed mushrooms with spinach.
• Liquid: 2 l of water and 150 ml of vegetable or fruit juice.

In most cases, the weight began to decrease, it is necessary to adhere to such a nutrition plan for at least one week. To improve the overall diet, it should be combined with regular exercise.

Marina Solovyov

Related Articles

Protein-carbohydrate diet: how to achieve sustainable weight loss

Protein diet for pregnant women: how to make the menu

The protein Dukan Diet - a diet-esteem and possible harm to health

Protein diet for athletes - help with significant physical exertion