High protein diet
High protein diet is called a panacea for the body. This diet has millions of fans around the world. High protein diet is used by athletes to increase muscle mass, as well as by obese people for weight loss.
High protein diets are characterized by inclusion of a large number of meat products and other low-fat protein sources. In addition, high protein diets include carbohydrates with a low glycemic index and useful fats.
There are plenty of high protein diet plans for weight loss. Before to choose the one that is better suited for the person, it is necessary to get answers to the following questions:
- What does the body need proteins for?
- How does protein help the body lose weight?
- Is there protein in each meal?
- What foods are high in protein?
- How much protein should be consumed daily?
- Are all protein foods useful and what protein foods are better to refrain from?
Proteins – are the most important class of biologically active substances without which it is impossible to imagine the life. Proteins are extremely diverse in their structure and perform numerous biological functions.
Proteins are used by the body as a building material and energy source. This macroelement contains 2 times less calories than vegetable and animal fats.
Effectiveness of high protein diet depends on the quality of protein consumed. Proteins include essential and nonessential amino acids. The more nonessential amino acids in high protein foods, the more intense weight loss will occur.
Foods high in protein perfectly satisfy hunger and provide a feeling of satiety for a long time. One more secret of the effectiveness of high protein diet is additional energy expenditure for digestion, absorption and metabolism of proteins in the body.
A diet low in protein and high in fats and carbohydrates leads to a weakening of the immunity, memory impairment, dysfunction of internal organs and weight gain.
Substitution of carbohydrates with proteins deprives the body of “fast” energy. Low sugar concentration in the blood leads to decrease in insulin production that prevents fat accumulation.
A healthy and balanced diet should necessarily include consumption of foods high in protein, such as:
- Eggs and soy products
- Legumes and nuts
- Low-fat dairy and fermented milk products
- Fish, lean red and white meat
Not all meats high in protein are equally useful. For example, poultry skin mainly consists of fat and other harmful substances, so it is better to refrain from it.
The body of a healthy person needs about 0.7 grams of protein per kilogram of the body weight each day. Depending on the purpose of using high protein diet, the person's age, gender and level of physical activity, daily intake of protein can be increased.
During high protein diet, food should be taken in small portions 4-5 times per day. The diet should also include a sufficient amount of vegetable oils, sea fish and other useful sources of fats.
To weight loss process does not cause discomfort; the diet should be diverse. Thousands of delicious and healthy high protein diet recipes will help quickly, comfortably and without painful hunger to reduce weight and waist circumference.