Protein nutrition is a special menu containing a large number of protein-rich foods. At the same time, the use of foods with fats and carbohydrates is minimized so that the energy balance is maintained. Proteins are the main building block of all human cells, but they are not produced by the body, but enter it only with food.
The benefits of protein
Proteins perform a building function that is important for the body, and also are a source of energy. The human body contains 22 amino acids, 9 of which come only with food. Proteins break down into the necessary amino acids during the process of assimilation by the body. To perform basic functions, they are gradually delivered to different parts of the body. They are needed for:
- regulation of acid-base and water balance in the body,
- growth and proper development,
- thyroid function,
- the correct functioning of the hormonal system.
The daily requirement of an adult for protein is 0.8 g per 1 kg of weight, but the indicator can be found in the tables in which ideal body weight is calculated. This should be done, because amino acids are needed exclusively for the cell mass of the body, fat deposits are not taken into account here. Protein food in the human diet, according to nutritionists, should be approximately 15%. But the state of human health, as well as the nature of his activity, can correct this indicator. Reviews of those losing weight confirm that health problems do not arise with proper preparation of the diet.
What foods contain protein?
The identity of the composition of the proteins that come with food with the proteins found in the human body determines the value of amino acids in nutrition.
The following foods are included in the protein diet:
- Meat. Contains all amino acids that are indispensable for the body. Their ratio is optimal. Beef, veal, lean pork, rabbit meat and poultry contain about 20% protein. The absorption of meat proteins by the body is very high - in the range of 87-89%.
- Fish. The biological value of fish protein is very close to meat protein. The highest is the content of such an essential amino acid as methionine. The percentage of assimilation is higher than that of meat, and is 93-98%. By the way, most of the protein is found in caviar (from 30%).
- Dairy products and milk. Such products contain all the necessary amino acids in the amount required to ensure the normal growth and development of newborns.
- The eggs. Egg protein contains all the amino acids essential for the body, and it is also almost completely absorbed.
- Plant products. They contain 5-20% of proteins. The largest amount of protein is found in beans, beans, lentils, peas and peanuts. Two times less than them in cereals. It should be understood that there is no complete set of necessary amino acids in plant proteins, and they are more difficult to digest.
Protein Protein
Back in 1836, the Dutch chemist Gerrit Mulder deduced the minimal structural unit of proteins, which was called protein (the name is translated from Greek as "primary"). Modernity has slightly changed the understanding of proteins. Now this is the meaning of special nutritional supplements that are entirely made up of proteins. Available in the form of protein drinks or powders, which should be mixed with juice, milk or just with water.
This protein sports nutrition is recommended for increased physical exertion. With it, you can accelerate muscle building, as well as prevent the destruction of muscle fibers.
If you plan to buy proteins, then you need to follow these tips:
- Acquire only in pharmacies or specialty stores.
- Buy only proteins from trusted manufacturers.
- When buying, be sure to consider the appointment of sports doctors.
- Both the product itself and its packaging must be made in one place. This item is very important because some properties of the protein are lost during transportation.
If in the protein diet, the use of protein supplements will be considered, then the increase in muscle mass, as well as a gradual increase in physical activity will occur without consequences for health.
Protein diet during pregnancy
A competent and thoughtful diet during pregnancy is very important, because it is through the mother’s food that the child receives all the nutrients he needs that help him grow and develop. Protein nutrition for pregnant women is often recommended if rapid weight gain occurs. But you need to be careful with such nutrition, because an organism growing in the womb needs not only protein (although it is an indispensable building material), but also energy that enters the body from fats and carbohydrates. Therefore, protein-carbohydrate nutrition should be balanced with the necessary proteins, fats and carbohydrates, as well as vitamins and minerals, which are very important for the proper functioning of all human organs and systems.
The main goal of such a protein diet, used during pregnancy, is to reduce the calorie content of foods entering the body. This is very important, because it’s not so easy to say goodbye to extra pounds after pregnancy. But this is not all the benefits of such a diet, because judging by the feedback from practitioners, it also helps:
- strengthen immunity
- set up a woman’s body for breastfeeding,
- have a beneficial effect on intestinal function,
- strengthen the placenta and uterus.
The main principles of the protein diet for pregnant women
About 100-120 grams of protein should be consumed per day. An important condition is that about 80% of them must be of animal origin.
Doctors recommend daily use:
- dairy products, cottage cheese, milk;
- chicken egg (boiled);
- vegetables (it is recommended to give preference to green products);
- fish (only low-fat varieties);
- meat (choose white, it should be boiled);
- hard cheese;
- seafood;
- Vitamin C-rich foods (e.g. blueberries or currants).
Such a considerable list of products enables each woman to independently create the ideal diet for herself. If the list is too large, you can shorten it.
The best option is snacks or full meals every 3-3.5 hours. In this case, as the pregnant women respond, they are not haunted by a feeling of hunger. And diet does not become a burden. Protein nutrition for pregnant women should still contain carbohydrates. Doctors say this, and this requirement is mandatory, because the diet must certainly be balanced.
Categorically you need to refuse chocolate, flour, fried and fatty foods, sweet fruits (bananas and grapes), as well as alcohol.
Protein diet for the disease
Catering for sick people is something that often causes problems. There can be many reasons, but the most common are the painfulness of each meal, minimal physical activity and a banal bad mood. But to restore the body it is very important to get healthy food, which is rich in fiber, protein and calories. Protein nutrition for patients is prescribed to accelerate the processes of regeneration, as well as quick recovery.
Doctors very often recommend adhering to a special protein therapeutic diet called enteral. Usually, such nutrition is a complete complex, it includes all the important components, including fiber, vitamins, minerals, prebiotics, and, of course, proteins as the main building block.
Protein diet for weight loss
A protein diet is a common name that combines a large number of diets and indicates such a common feature as maximizing the diet of proteins, as well as minimizing carbohydrates and fats.
Protein nutrition for weight loss is provided by such diets:
- Kremlin diet
- Atkins diet
- Ducan's diet.
This list, of course, is not complete, and includes only the most common diets.
What can be included in the daily menu?
The main advantage of a protein diet is that it is extremely simple. The protein diet menu contains a large number of foods that can be consumed to a state of full saturation. Therefore, we can confidently say that fatigue and hunger will not haunt a person who adheres to such a diet. This is confirmed by numerous reviews of those who practice such a system.
You can eat protein foods such as fish, eggs, lean meat, various seafood, dairy and sour-milk products, vegetables and fruits.
Refuse should be from:
- sweet (including sweeteners),
- potatoes
- flour
- fatty dairy products,
- sweet nutritious fruits
- various fatty foods.
Depending on the type of protein diet, all products that are allowed to be consumed can be precisely prescribed in it.
Why choose a protein diet?
According to the reviews of those who have tried, a protein diet is considered one of the most correct and balanced. It is no secret that regular fasting or some kind of strict diet often limit a huge list of products. Because of this, fewer calories enter the body, due to which a person loses weight, but at the same time, the intake of various trace elements, vitamins, minerals and proteins, which are simply necessary for the body, also decreases. Stocks are replenished due to muscles, the volume of which is gradually decreasing.
But protein nutrition allows you to not only lose weight, but also create a toned figure. This happens because all the necessary useful substances enter the body, but at the same time, the intake of calories is limited. Weight loss also occurs because the digestion of proteins is an energy-intensive process, which is spent on the body's own reserves (fat).
Difficulty following a protein diet
People who switched to protein nutrition say that such a diet is not very difficult to follow. Of course, everything as a result will depend on the particular type of protein diet chosen. But nutritionists do not advise choosing the most stringent food system.
Ease of compliance is that:
- a variety of products are allowed,
- not hungry
- you can make your diet really tasty
- losing weight remains energetic
- over time, such a diet can develop into a normal diet.
Difficulties may arise due to:
- the high cost of foods that should be included in the diet,
- you need to eat often (about 5 times a day), which can be a problem,
- it’s difficult to give up the usual food,
- you need to enter sports.
Dietary Tips
To switch to the described diet, you should:
- Be sure to abandon most high-calorie foods, as well as artificial sweeteners.
- Drink plenty of fluids. Throughout the day, it is necessary to restore the water balance with pure mineral water.
- Adhere to the diet. It is necessary to carry out a meal about 5-6 times a day. The time should be approximately the same with an interval of several hours.
- Choose foods that are low in fat. Protein products in combination with complex carbohydrates should be eaten until 14:00.
- Be sure to play sports. This condition is the basis for your body to be fit and athletic.
The results of those who switched to protein nutrition are inspiring. Thus, you can lose weight and normalize the parameters of the figure. And adhering to the chosen power scheme is not at all difficult.