[ad_1]
It is well known that high protein diets have always been very popular, especially in recent years. Their reputation is certainly right because this type of diet is able to offer a balanced intake of lean proteins, which offer various benefits to our body, in addition to that of a body. relatively rapid weight loss . Before investing our time and dedication to follow a protein diet, however, it is necessary to know all the details of the latter, to ensure the optimal outcome of this diet program.
<! –
The Role and Importance of Proteins
Protein is part of carbohydrates and fats in the macronutrient category that is, the nutrients that represent the the most important source of energy for growth and to maintain the metabolism of our body. The role of proteins is crucial because they fulfill a wide range of very important functions for the body. For example, proteins are the main component of muscles, bones, skin and hair. These tissues are continually repaired or replaced with new proteins. In addition, certain proteins, such as hemoglobin, are responsible for the transport of oxygen in the cells of our body.
A substantial difference to be made is that some foods have a higher protein intake than others, depending on their biological value . Generally, products of animal origin such as eggs, milk, cheese, meat and fish have high biological value since they contain all amino acids essential to the needs of our body; they have rather a low biological value those of plant origin such as rice, cereals, vegetables and fruits, since they do not provide a dose Adequate amino acids, unless they are badociated with other sources of protein, a practical example may be to badociate the protein portion of cereals with that of vegetables (eg pasta and legumes). In addition to the proteins we must pay attention to the quantity that we introduce into our body since, if the protein intake exceeds the metabolic needs, it would produce sugars and fats.
How to Follow a Protein Diet
Following a high protein diet is very simple, as it can easily be adapted to personal dietary needs and health goals. Even a vegetarian diet can be a protein if you include eggs or dairy products, as well as abundant doses of legumes and other vegetable proteins. In any case, calculating protein requirements and feeding well-balanced dishes are the basics for getting excellent results from the protein diet. Here is an example of a protein diet, knowing that it is only a prototype that does not suit the physical needs of everyone and that it does not replace a diet made by a doctor.
Monday
BREAKFAST: two eggs with a slice of toast and a fruit of your choice
LUNCH: lentil soup plus a pear;
DINNER: Mix of mackerel and vegetables.
Tuesday
BREAKFAST: smoothie made with a serving of protein powder, coconut milk and strawberries;
LUNCH: lean cheese and green salad, plus a fruit of your choice;
DINNER: red meat with a side of sweet potatoes and grilled zucchini.
Wednesday
BREAKFAST: cereals with seasonal fruits and almonds;
BREAKFAST: fresh tomato pasta and an apple;
DINNER: grilled turkey bad with topping of boiled endive.
Thursday
BREAKFAST: oatmeal with low-fat yogurt and pecans
LUNCH: chicken with salad and peach;
DINNER: fish cooked with boiled broccoli side.
Friday
BREAKFAST: low fat yogurt with a handful of almonds
LUNCH: pasta with sauce and potatoes with a vegetable side of your choice, an orange.
DINNER: Grilled salmon with fried potatoes and spinach.
Saturday
BREAKFAST: omelets and pecans;
BREAKFAST: Pasta with legumes of your choice, an apple.
DINNER: Grilled chicken with quinoa garnish and Brussels sprouts;
Domenica
BREAKFAST: Pancakes made from protein powder with vanilla and pecan aroma;
BREAKFAST: spaghetti with tomato sauce and meatballs with boiled peas;
DINNER: pork ham and salad
Snacks are allowed, but without exaggeration with calories. For example, you can opt for low-fat yogurt, fruit, shortbread or even crackers
<! –
Why follow a protein diet to lose weight?
Weight loss is complicated, we all know, especially since weight loss depends on many factors such as age, bad, the use of certain medications, the level of stress and lifestyle. This high protein diet, however, seems to work perfectly for all people who want to eliminate excess fat and lose weight fast. The protein diet, in addition, offers various benefits, research suggests that increasing the level of protein in our diet has positive effects on appetite, metabolic rate, weight and body structure. When we lose weight, for example, we lose fat and muscle, resulting in a slow metabolism. One of the positive aspects of this diet is that, being protein-based, it will prevent muscle loss and stimulate rapid metabolism. This is because, as already mentioned, the muscle tissues are made up of proteins and the more we consume, the more muscle mbad will grow, obviously joining the diet to physical activity.
Of course, we must also consider the other side of the coin. The protein diet, in fact, could also bring unwanted effects. Despite being considered harmless to people without kidney problems, it could instead cause serious complications for those who suffer from kidney disease. Excessive consumption of protein foods also has a negative effect on our intestines, since in most cases, when you decide to follow a protein diet, you do not take enough food containing fiber. This can cause serious problems with constipation and intestinal irritation. When we remove carbohydrates from the body, we lose weight much faster because we lose fluids. So without an extra dose of carbohydrates, the body starts to burn fat to get energy support, which can lead to ketosis, which makes you lose weight easily because you feel less hungry, but ketosis can also cause headaches. irritability and nausea, despite short-term symptoms
Role of exercise
A healthy diet is definitely a healthy choice for our body, but to accelerate weight loss and make sure that the protein diet helps us define the body, exercise is a must. When you start losing weight, which happens very quickly, especially at the beginning of the diet, you reach a point where the metabolism starts to slow down. Exercise, when it comes to the protein diet, therefore has a double value: it ensures that calories burn and, in the meantime, maintains the functioning of the metabolism. Then, when the levels of lipids in our body decrease, a daily physical activity helps us to develop the muscle mbad.
[ad_2]
Source link
