Protein-based diets, low-carbohydrate diets are diets for fast weight loss and muscle building. Protein-rich diets benefit from the high thermogenic (energy spent for digestion of food) effect of proteins. While the thermogenic effect of carbohydrates and fats is 7%, proteins are 30%. In addition, since proteins take a long time to digest, they are very preferred programs because they keep people full.
Protein-containing foods are eggs, cheese, meat and meat products, poultry, milk and dairy products. Bread, rice pasta, bakery products, vegetables and fruits with high glycemic index are prohibited in these diets. Drinking 2.5-3 liters of water per day in protein-heavy diets is among the most important rules of the diet. Foods containing sugar and salt are prohibited. It is recommended to drink 3-4 glasses of green tea a day.
What is a Protein Diet?
The human body needs sufficient calories to continue its healthy development. The calories taken are used by the cells as energy. When the amount of calories taken into the body is sufficient, cells can perform their functions properly. If the amount of energy is low and this becomes chronic, serious problems occur by impairing cell functions. There are two ways to understand that the amount of calories in the body is insufficient. The first is the signals sent by the stomach and intestines to the brain in the direction of hunger, which are not very reliable because dozens of hormones affect these signals. The second place of observation is kilograms. Although it is a long-term observation, it is the best way to understand whether the amount of calories taken into the body is low, full or more.
When the amount of calories into the body is low, the body weakens. Although slimming is generally from fat tissues, it is passed to muscle tissues when the fat tissues are finished and the slimming occurs in the form of melting of muscle tissues. If the daily intake of calories is sufficient, the person approaches their ideal weight and stays there. In cases where the amount of calories taken is high, the person starts to get fat in the process. In other words, excess calorie intake is the reason behind obesity. We use a variety of sources to get calories. Fats, proteins and carbohydrates are the main source of calories. Their place in human nutrition is generally one to three. In other words, the entire daily amount of nutrition is divided between these three sources of calories. In our country and in other countries where consumption of wheat-based products is high, carbohydrates are consumed more than all other sources. If you take too much carbohydrates, blood sugar rises very quickly. The reason is that they are broken down much more easily by the gut. At the end of a process that supports each other, people who eat carbohydrates become overweight.
Diets based on various philosophies can be applied to lose weight. For example, sports-based exercises, long-term exercises and short-term exercises that lose a lot of weight. Protein diets are in the class of diets that aim to change nutritional habits suddenly and lose a lot of weight in a short time. In other words, if there is a bet on protein diet, there is a short-term application. Due to its intensive application in a short time, it can quickly reverse the metabolism. This state of reversal is called metabolic shock. While diets are generally applied between two weeks and a month, weight loss can take up to three months due to metabolic shock. This is exactly the other advantage of protein diets.
In protein diets, carbohydrate consumption is either cut off completely or reduced to very low levels. The person begins to obtain all of his daily calorie needs from proteins. Excessive protein consumption also ensures that blood sugar is more controlled. As a result of all this, the person loses weight rapidly. It should be applied for a short time because it exhausts kidney and intestinal functions. It has been observed that kidney function is greatly lost due to protein diets spread over very long periods.
According to the short and medium term benefit-cost graph, protein diets are unlikely to be found. It is possible to lose 10 kilos in two weeks as a result of protein diets applied. For this reason, it is frequently used by people who want to wear bikinis and swimsuits, especially when entering the summer months. It is also tried as a last resort by people who are on the brink of obesity. The famous Karatay diet is counted among the protein diets. The Dukan diet, the stone age diet can also be shown as protein diets. In general, the application times and logic vary slightly, but basically all are types of diets that promote protein-based diets.
Today, millions or even hundreds of millions of people follow protein diets. It is inevitable that protein diets will yield very successful results if the meals are planned properly and supported with vegetables.
How Many Weight Loss With Protein-Weighted Diet?
Protein-based diet programs that only provide a protein-containing diet provide the desired fat burning in a short time. Thanks to the protein-weighted diet lists, the ratio of muscle in the body increases and with this, the body's fat burning becomes active. In this way, you will not only lose weight and have health problems in a short time. You will not encounter situations that will force your weight control such as sudden hunger and sweet crises with the feeling of satiety caused by a protein-based diet. In this way, it is possible to reach your target weight in a short time.
It is known that protein-based diet programs are seen as a permanent and definitive solution. The reason for this is that you will not regain your weight because you increase your muscle ratio while losing weight. Protein-based foods take a long time to digest. In this way, your metabolic rate increases with the feeling of hunger that you do not feel for a long time. With the protein diet, the accumulated fat in the body is converted into energy and in this way, fat loss occurs in a short time. In addition, the weight you lose will be from fat, not your muscle mass.
Causes such as weakness and fatigue in many diet lists cause diets to be abandoned in a short time. Protein diet will prevent this problem with the energy level it provides. With the advantages it provides, it is possible for people who follow the protein diet regularly to lose 3 kilos within 3 days. This rapid weight loss process can produce effective results with the motivation it provides. Considering that each person's body metabolic rate is different, it is normal for weight loss to vary.
How to Make a Protein-Weighted Diet?
Protein-based diet is a popular diet. Many people also follow this diet program. With a protein diet applied for only 3 days, weight is lost quite easily. However, there is also a longer protein diet program. As the protein name suggests, it offers a protein-heavy diet. It contains important foods such as meat, eggs, milk, cheese and yogurt. However, the important point is that no sugar is consumed in this diet. Only protein is adhered to. This diet program is also important for body health. While losing weight, your muscles and bones develop.
The protein diet is divided into three daily, morning, afternoon and evening. But there are also snacks. Oats, eggs and plenty of greens are eaten for breakfast. A protein-heavy diet requires this. It is drunk without sugar in tea. At noon, it is eaten with meatballs made of lean minced meat with plenty of salad. In the evening, 1 bowl of vegetable soup and a rich green salad are consumed. Thus, you will be introduced to a healthier diet. You can start to lose weight regularly with this diet program. However, do not forget to get help from a doctor while applying this. In this process, it is important to be under the control of a doctor at all times. Moreover, you will eliminate sugar completely or at least throughout your diet.
The Logic of a Protein-Based Diet
Protein diets are the types of diets that are evaluated at very extreme points in which nutritional habits are changed radically for a short time. There are dozens of diets designed on different philosophies on the intensification of protein consumption. Dukan diet, Karatay diet, Atkins diet can be given as examples of these diets, as the names suggest, almost all of the most well-known diets are protein diets.
Protein diets are based on the same logic: to increase protein consumption for a short time, and to cut carbohydrate consumption completely for a short time. The reason for the differentiation of diet types is related to the way they approach the problem. In other words, the reason why there are dozens of different protein diets is how and when to increase protein consumption; how and when to cut. At this point, foods that are allowed and prohibited in protein diets come into play. Protein predominates in all allowed foods. In addition, some animal and vegetable oil may accompany the protein. All of the prohibited foods are dominated by unhealthy fats and carbohydrates. Carbohydrates that are allowed in the process have a low rate of mixing into the blood. In other words, the close relationship between the nutrients taken and the effects of the diet is known by those who make up the diet.
Foods to Consume in Protein-Based Diets
It is a big problem to determine the foods that are allowed and prohibited in protein diets with clear limits. The reason is that the food allowed in one protein diet is prohibited in the other. However, it is necessary to make a listing. We can list the foods allowed in protein diets as follows:
Eggs are a staple of all protein diet lists. Especially organic eggs produced by village chickens in a non-fabricated way are very valuable. It would be very beneficial to prefer the eggs of chickens that are not fabricated and fed with antibiotics in their diets. In addition, the fact that it consists of two parts is an advantage for those who want to prevent oil consumption. In diets that limit fat intake, consuming egg whites is sufficient to meet protein needs.
Red meat is the food with the most protein among protein sources. As sources of red meat, cows, sheep, goats, lambs, rams, etc. we can count. In other words, many small and bovine animals are sources of red meat. Red meat is an essential part of diets. For this reason, many vegetarian or vegan protein diets cannot be followed. It is useful to choose the red meat to be consumed, especially from the lean sides. Marination process can be applied to protect intestinal functions during consumption.
Since red meat is an expensive source of protein, different searches have been made. As a result of these searches, chicken meat was found. Especially the meat of non-fabricated, organically grown chickens is very rich in protein. Protein intake will be maintained smoothly thanks to lean chicken breast to be consumed in diets where fat consumption is limited.
Consumption of marine fish is also sufficient to meet the protein requirement. Especially when quality protein is desired, organically grown fish in the sea should be preferred. Fish can also be consumed to get various amino acids.
Beans are another source of protein. Especially as a result of green bean consumption, the protein need of the body can be met to a certain extent.
Soy is the nutrient that enables vegetarians and vegans to have a protein diet. Due to its high protein content, it can be used frequently in any protein diet.
For those who are lactose intolerant, skimmed cow's milk is also a serious source of protein. In addition, thanks to the calcium it contains, bones are also strengthened.
Unroasted nuts can be used to meet protein needs. Especially in diets containing snacks, nuts are very important food sources.
Offal consumption is also one of the recommended ways to meet protein. Especially with liver and tongue consumption, all of the daily protein need can be met. It is not a problem if the liver consumed is poultry liver.
In addition, herbal teas, plenty of water consumption, coffee consumption is also recommended.
Foods That Should Not Be Consumed in Protein-Based Diets
Due to the underlying philosophy of protein diets, carbohydrate consumption is limited. Therefore, carbohydrate consumption is prohibited at the beginning of protein diets. From the second week onwards, carbohydrates can also be consumed slowly. Despite this consumption, which can vary according to the details of the list and the type of diet, the foods that should not be consumed in the first week are:
The consumption of all kinds of refined sugar should be avoided. Foods to which sugar is added as extra should be avoided. The sugar needed by the body and especially the brain must be obtained from fruits.
Drinks containing different types of refined sugar should be avoided. Alcohol, especially fruit juices, can also be rich in sugar.
Foods produced under the name of diet should be avoided. Sweeteners used during diabetes are also not used in protein diets.
Chocolates are not consumed during protein diets due to their intense sugar ratio and effects on hormone balance.
Prepared with wheat, rye or barley; The consumption of all kinds of food based on flour should be avoided. These include cookies, white bread, and whole grain bread.
Starch is a type of sugar. Vegetables that contain this sugar should also be avoided. Potatoes come first among these vegetables.
Again, dairy products that contain a different type of sugar are among the foods that should be avoided. Lactose-free milks can be preferred in protein diets. In addition, soy milk can be preferred.
Most legumes are rich in carbohydrates. For this reason, they cannot be consumed during protein diets.
The amount of carbohydrate needed during protein diets should be taken even if it is limited. In almost all protein diets, oats are cited as the source for getting the needed carbohydrate. One or two spoons of oat consumption per day is free in the first week and second week. Consumption more than that is contrary to the basic principles of protein diets.
Sample Protein Weighted Diet List
Morning
1 egg + 1 egg white
1 slice of cheese
1 cup of green tea
Snack
8 raw almonds
Noon
Grilled fish
Plenty of salad
Snack
1 glass of milk (with cinnamon)
Evening
Grilled chicken or turkey
Plenty of salad
1 bowl of yogurt
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