The protein diet is becoming increasingly popular method of weight loss is largely due to the results of studies that indicate that proteins are much better satisfy hunger than fat or carbohydrates. That hunger is one of the main reasons that many attempts to lose weight through diet fails.

Research

Members of one of the studies noted that the feeling of hunger between meals is a rare and is not very strong, if the amount of fat consumed is reduced by 20%, carbohydrates - 50%, and the amount of protein in the diet is increased by 30%.

In addition, the scientists found that the protein diet combined with regular exercise not only promotes weight loss, but also normalizes blood cholesterol levels. Experts suggest that the protein diet helps to better and easier to control appetite and calorie intake. While it is not clear exactly how proteins affect appetite. Most likely, when excessive eating protein decreases production of hormones that stimulate appetite.

How much protein does a person need?

The body needs proteins throughout life, for various functions. They are the major component of all cells, including those that comprise the muscle and bone. Proteins are necessary for growth, development, and normal operation of the immune system The immune system - how it works? , And thus protect the body against infection. Diet healthy adult should by 10-35% consist of proteins. This means that if you consume 1800 calories a day, then you need to eat about 45 grams to 218 grams of protein daily. 45 grams for women and 56 grams for men - a minimum daily rate of protein and diet of many people fit this norm. However, when protein diet need to consume at least 120 grams of protein per day. This mode of supply does not present any health hazards, except when renal function is impaired person.

Increase protein intake should be phased in over a week. It is advisable to start a diet to consult a doctor to make sure that that this diet will not do you harm.

Controlling appetite

In theory, lose weight is very simple - just eat less and more exercise; but, of course, in practice it is much more difficult. First of all, you need to find a diet that will provide you with essential nutrients and allow you to enjoy your meal and not only suffer from hunger. Create a training schedule, which is not only effective, but also according to their lifestyle, too, may be difficult.

Probably the hardest part of the diet - to control the appetite. It will be a little easier if you eat small meals 2-3 hours. The protein diet is good because protein food is digested slowly and you do not feel hunger longer. Moreover, proteins help to increase lean muscle mass, which is to maintain the body to spend calories even when you are at rest.

The best sources of protein

Basis protein diet - low-calorie protein products. The diet should also include foods rich in complex carbohydrates and fiber, such as fruits, vegetables, grains; Also, do not forget about the sources of healthy fats such as nuts, seeds, olives, vegetable oils, fish and avocados.

See how many proteins found in some popular products

Include in the diet of these and other protein foods, but do not forget to monitor the amount of calories consumed and the balance of nutrients in the diet.

Any fish dishes - is not only delicious, but also useful: unlike meat, fish contains a huge amount of omega-3, the importance of which in the prevention and treatment of various diseases of the cardiovascular system has repeatedly proven many medical studies. Scientists have established that eating three servings of fish a week, not only reduces the risk of cardiovascular disease, but also prolongs life. A regular consumption of fish dishes, in addition to treatment with statins significantly reduces the level of cholesterol in the blood.

The benefits of fish diet

The fact that fish is a source of protein is much more useful than any kind of meat, has been known for a long time. Unlike meat, a source of "bad" saturated and trans fats, fish contains only unsaturated fats (which include the aforementioned fatty acid omega-3) - and, accordingly, compliance with fish diet and giving up meat helps to assess the benefits of unsaturated, healthy fats, while respecting the natural balance of proteins, fats and carbohydrates in the diet. Dietary value of fish dishes is undeniable: the peoples of Asia, in a diet that is fish, but not meat, has been the main component over the centuries, much less the Europeans or Americans face such unpleasant phenomena such as obesity, high cholesterol, cardiovascular disease.

Classic fish diet

The duration of classical fish diet is seven days. The main plus diet - its effectiveness: in one week diet allows fish to get rid of five to seven extra kilos. However, the effective diet system has its drawbacks: in order to successfully fight against excess weight, have to get used to the monotonous diet - for all seven days, the fish diet requires the use of the same dishes.

The standard seven-day menu of fish diet, which must be observed throughout the diet:

• Breakfast: egg, cooked boiled, natural yoghurt without sweeteners and flavors, an apple, a cup of green tea without sugar (green tea - one of the most effective tool in the fight against fatty deposits).
• Lunch: one serving of boiled fish (two hundred grams), one medium-sized cucumber, a glass of mineral water without gas.
• Lunch: one serving of boiled fish, one serving of low-fat cottage cheese (one hundred and fifty grams), a few leaves of fresh lettuce, a cup of green tea without sugar.
• Dinner: one serving of boiled fish, one serving of low-fat cottage cheese Low-fat cottage cheese - a popular product among athletes and slimming , Fresh vegetable salad, a cup of green tea (dinner must be no later than six o'clock in the evening).

If the amount consumed daily food fish diet is limited, the liquid can be consumed throughout the day without any restrictions - of course, in order to lose weight as quickly as possible, add fish diet need not soft drinks and mineral water without gas or green tea. The ideal is to use up to two liters of fluid per day - an adequate amount of liquid contributes to the normalization of metabolism Metabolism: The basis of life of all living things   and helps eliminate stagnation of fluid in the body and thus, "subtract" one-two kilograms overweight.

Fish diet as a lifestyle

Diet - is not just a short-term program for quick weight loss, but also the modes of supply, which can be without any restrictions to comply with all life. The latter can be rightfully attributed, and fish diet: only one change in the diet - the restriction of a food meat and replacing it with fish dishes - will help to improve the health, well-being and quality of life in general. In keeping with this diet, you can not just get rid of the extra kilos and stabilize the weight once and for all, but also to evaluate much more long-term benefits of regular fish consumption - to strengthen the immune system, protect against diseases of the cardiovascular system. And stick to the diet as a separate fish diet, as opposed to the seven-day diet is much easier - because the fish can be prepared in many different ways, including the part of various dishes.

Fish and omega-3 fatty acids

Omega-3 fatty acids are very useful for the health of our body. However, the body itself can not produce these substances, so they must be obtained from other sources. Here comes to the aid of its fish diet with beneficial properties. One of the best sources of omega-3 fatty acids are fatty fish. These include salmon and mackerel. Omega-3 contained in the two varieties of fish, in fact, constitute a set of omega, which contains two fatty acids, called EPA and DHA. That is due to the content of these acids, these varieties of fish perfectly meet the urgent needs of the body.

What impact fish have on the body

Omega-3 fatty acids are essential to the human body. They contribute to the development of the brain, prevent cancer and heart disease. Consumption of fish rich in omega-3 fatty acids, also helps to reduce cholesterol levels How quickly reduce cholesterol eleven tips   in blood. But in the fish is not only essential fatty acid, but also vitamins and minerals, such as iron and zinc. Vitamins found in fish, help to build strong bones, teeth and good musculature.

Fish - an excellent source of protein, which is essential for the formation of muscles and tissues of the body. Fish is perfect for those who love meat, but is trying to reduce its consumption, because the fish - a nutritious and satisfying food.

Varieties of fish

There are many varieties of fish, so your diet, you can choose what is most to your taste. Meat cod and tilapia has a delicate flavor and is suitable for those who do not like the bright smell of other varieties. Also, the fish can be prepared in many different ways. You can simply pour the fish a small amount of butter and spices and bake. And it takes very little time. Other seafood that is perfectly suited for the introduction of a healthy diet - it is salmon, orange roughy, tuna, rainbow trout, mackerel, shrimp, scallops and mussels Mussels: the benefits and harms of seafood . Most useful fresh fish, frozen and has many useful properties.