Research and studies in the field of healthy nutrition indicate that increasing your intake of protein may have good effects on your appetite, metabolism, weight and body formation. Eating more protein may help reduce your hunger and appetite for hours after eating. Protein increases hormones such as PYY and GLP-1, both of which help you feel full and satisfied.
In addition, it helps reduce the levels of the hormone graylin, also known as (hunger hormone).
Because of these effects on appetite and fullness, eating large amounts of protein usually leads to a natural decrease in eating.
Eating more protein also increases the number of calories you burn.
It seems that protein digestion enhances the metabolic rate of an amazing rate ranging between 20 and 35%, compared to an increase of 5-15% from digestion of carbohydrates or fat.
In fact, many studies have found that when people eat meals rich in protein, they end up burning more calories for several hours after eating.
In a six -month diet study, which included 65 women suffering from weight gain and obesity, the group whose diet was rich in protein lost 43% more fat than the high -
carbohydrate group.
Moreover, 35% of women in a protein
-rich group lost at least 22 pounds (10 kg).
Studies emphasize the importance of protein and in the following lines will answer the most important questions:
What is the amount of protein recommended to eat daily?
Eating 0.6 - 0.75 grams of protein per pound of body weight, or 1.2-1.6 grams per kilogram, may enhance fat loss and protect against muscle loss during weight loss and aging.
How to follow a high -protein diet?
It is easy to follow a high -protein diet and can be customized according to your nutritional preferences and health goals. For example, you may want to follow a low -carbohydrate and high -protein diet to maintain blood sugar under control. If you are avoiding dairy products, you can follow a dairy -free diet. Even a vegetarian diet can contain a high percentage of protein if it includes eggs or dairy products and many legumes and other vegetable proteins.
Nutrition experts to follow a high -protein diet:
- Calculate your protein needs: to calculate your protein needs, strike your weight with a kilogram at 1.2-1.6 grams.
Eat at least 25-30 grams of protein in meals: Research has shown that eating at least 25 grams of protein in meals may enhance weight loss, maintain muscles and improve public health.
Include animal and plant proteins in your diet: Eating a mixture of both types helps make your diet more nutritious in general.
Choose high -quality protein sources: focus on fresh meat, eggs, dairy products and other proteins, instead of processed meat such as bacon and canned meat.
Eat balanced meals: Because of foods rich in protein, vegetables, fruits and other plant foods in each meal.
Possible harmful effects of high protein diets
In protein -rich diets, in the opinion of the specialist Fawaz, are safe and healthy for most people. Contrary to common belief, eating protein in large quantities does not cause kidney problems in people with normal kidney function. On the other hand, people who already suffer from medium kidney disease need to the advanced need to reduce protein intake in order to maintain the remaining kidney functions. In addition, people with liver disease or other serious health conditions should see a doctor before starting to follow a high -protein diet.
A model for a high protein meal plan
The system below provides about 100 grams of protein daily.
Today 1
Breakfast:
3 eggs, one slice of whole bread with a tablespoon of almond butter.
Lunch:
200 g steak, sweet potato and grilled zucchini.
Dinner:
avocado salad, fresh white cheese and orange.
Today 2
Breakfast:
Abyssinia slices, with one slice of whole bread with vegetables and mustard.
Lunch:
120 g chicken grilled with quinoa and cabbage.
Dinner:
120 g fish of salmon, formed vegetables with olive oil and vinegar, and an apple fruit.
Today 3
Breakfast:
oats and a cup of regular Greek yogurt with a quarter cup of chopped nuts.
Lunch:
120 g of meat with formed vegetables and brown rice.
Dinner:
120 g chicken mixed with avocado, red pepper and vegetables.
Today 4
Breakfast:
a 3 -egg otter, an ounce of cheese and hot pepper.
Lunch:
the rest of the meat, vegetables, hot peppers and brown rice.
Dinner:
120 g of grilled fish with lentils and broccoli salad.
Today 5
Breakfast:
one cup of cottage cheese with a quarter cup of chopped nuts, cubes of apples and cinnamon.
Lunch:
meat balls with tomato sauce, and spaghetti pasta.
Dinner:
120 g of smoked salmon with healthy mayonnaise on whole grain bread.
Today 6
Breakfast:
a cup of beans or chickpeas with vegetables and a whole piece of bread with olive oil.
Lunch:
90 g Fahita Rubian with grilled onions and sweet pepper, jawamouli, 1 cup of black beans on the bread of corn tortilla.
Dinner:
The remaining meat balls with cooked quinoa.
Today 7
Breakfast:
3 boiled eggs (1 yolk) with Avocado and toast Asmar.
Lunch:
200 g grilled salmon, potatoes and spinach saute.
Dinner:
One cup of ordinary Greek yogurt mixed with a quarter cup of nuts and pineapple.
Today 8
Breakfast: oats and a cup of skim milk with cinnamon and nuts.
Lunch: 200 g m
N grilled chicken with mixed vegetables and potatoes.
Dinner:
a tuna box with a healthy salad and spoon of Mayonnaise.
Today 9
Breakfast:
a check made of 1 protein powder scoop, coconut milk cup and strawberry.
Lunch:
200 g steak, sweet, grilled green potatoes.
Dinner:
Freak salad with white cheese.
Today 10
Breakfast:
Abyssinia slices with Avocado and Tusmar.
Lunch:
200 g of grilled fish, formed vegetables.
Dinner:
One cup of ordinary Greek yogurt mixed with a quarter cup of nuts, chia and fresh mango seeds.
Note:
Before applying this recipe or this treatment, consult a specialist.
0 Comments