Those who want to lose weight, do not be afraid to eat protein: meat, fish and , eggs and cheese. Protein products to help lose weight without hunger, as they give a feeling of satiety for a long time, and still nourish muscle tissue and improve skin tone. However, it is not necessary to get involved: full protein diet is undesirable and even dangerous to health. The diet must be present and carbohydrates, and fats , without which the body simply can not function normally. How to balance the protein content in the diet without severe restrictions and health effect.
According to specifications of Nutrition, women 18-50 years of normal weight should eat about 60 grams of protein per day. This is a rough estimate, the average index. Nutritionist “CM-clinic” Elena Tikhomirov advises calculate the rate of protein individually by the formula: 1 gram of protein per 1 kg of your body weight. Also note that the protein needs may increase in the recovery period after severe infections, extensive surgery and trauma, as well as intense sports to 100 – 120 grams per day. If you are overweight, the rate of protein can also be increased to 75 grams per day, while reducing overall calorie intake.
1.”A diet high in protein (75 g) and 1200 kcal calorie results in significant weight loss in women with a high body mass,- says David Heber, MD, Ph.D., a nutritionist Center for Human Nutrition at UCLA, Los Angeles, USA. - Increased protein content helps to maintain a stable level of metabolism during dieting. “
2. More than 50% of the proteins (or rather 55-60%) in your diet should be allowed
Among the 20 amino acids that make up proteins, 8 are essential: they are formed in the body and must come from food. These include: tryptophan, leucine, isoleucine, valine, threonine, lysine, methionine, phenylalanine. Unlike meat, eggs and dairy products – herbal products rich in proteins, have enough balanced amino acid composition: one of the essential amino acids in them missing. But the lack of even one of them can negatively affect your health!So if you are at all, as they say, ”no one eat” , note the amino acid complexes.
3. Start the day with a protein breakfast
It will help you stay well-fed all day. “What good protein food satiates – known fact. We decided to find out what time of day they satisfy hunger as efficiently as possible, - says Wayne Campbell, PhD, professor of nutrition Purdue Univercity. - It turned out that in the first half of the day proteins “work” in terms of saturation is much more efficient than in the second. Breakfasting protein food, people in the morning will be able to control hunger and overeating at lunch and dinner. “
An important point: that breakfast was considered a protein, it must be at least 30% protein. If you are used to start the morning with a bowl of oatmeal, add to it 100 g low-fat cottage cheese (18 g protein) – he is more than cover you need norm. What if in the morning you do not go? Eat protein at lunch – worth taking a job with a jar of cheese loaves or mix right at your desk protein shake.
4. Eat different protein products
Variety on the menu – the key to successful weight loss and maintenance of good health. “Eggs, cheese, various fish, poultry – all excellent sources of complete proteins, - says Elena Tikhomirov. - vegetable protein rich beans, various soy products. Varying their nutrition, you can provide a variety effect, avoid “diet routine.”
So one should not eat only chicken breasts because they are low-fat: good substitute them (in amino acid and nutrient composition) is turkey breast, rabbit meat, pork tenderloin (yes, it is also white meat), as well as Ironically, tuna fillet (100 g – 0.5 g of fat and 23 grams of protein). By the way, the classical school of nutritionists do not forbid us to combine different types of proteins – so that at dinner you can afford meat with lentils or chicken with green peas.
5. Distribute proteins during the day
To be well-fed all day, you need to follow the proportions of protein intake – for breakfast, lunch and dinner to eat 30% of the daily requirement (about protein breakfasts see above). The remaining 10% to be divided between the two snacking. If for some reason you can not eat protein foods for breakfast, lunch or dinner, a snack slice of low-fat cheese or beef or other protein product – in other words, make a protein snack.
6. Consider protein digestibility
As part of plant foods high in fiber and other substances that prevent the full absorption of protein, so of protein-rich beans, mushrooms, cereals they absorbed much less than meat or poultry. Consequently, a portion of non-nutritive plant protein products should be more – 150-200 g For information: milk protein digested by 100% meat protein – 90%, and soy protein – only 60-80%.
7. It is not necessary to eat a protein food
Harm protein diets (with excessively low in carbohydrates and fats) does not reduce their popularity, however, such an experiment could end as success and failure. In this regard, protein diet is like Russian roulette: luck - lose weight , no luck – disappointed. By the way, both cases are fraught with negative consequences for health. Is it worth it – you decide.
Important! How to hang in grams?
As an example, we calculate the rate of protein for women weighing 61 kg, without excess weight. It turns out that every day it must get 61 grams of protein, of which animals – 32 grams. It must be, first, 2-3 servings of animal foods with high protein content. For example, 100 grams of chicken breast – 23 g protein, 100 g low-fat cottage cheese – 9 g And secondly, 2-3 servings of foods rich in vegetable proteins. EXAMPLE portion: 25 g of almond (8 g protein), 100 g of tofu (10-15 g), buckwheat portion (5 g protein).
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