And any diet, in which there is no variety of foods, leads to a lack of protein. Meanwhile, bones, skin, muscles, cells are created from protein. Moreover, although our body is a real biochemical plant, you can not build carbohydrates or fat cells. As a result, the protein that comes with food is not enough, and the body needs it constantly, because the epidermis and internal organs must be regularly updated. Then the body starts to extract the protein inside, decomposing in the first place what is less used - the muscles. In this subcutaneous and internal fat for the most part remains untouched. After all, he can "burn" only in the very muscle fibers that were sent to the construction site. Moreover, the metabolism is not in adipose tissue, but in the same muscles. If they become smaller, the rate of metabolic processes decreases. So, if you eat little or do not eat, the body will reduce energy consumption and, while there are muscles, will not get into your fat stores. Of course, this is a somewhat schematic explanation, but the principle is just this. If you want to lose weight, take care of your muscles! Remember: they need movement and protein. We will tell you what leads to a lack of protein.
Individual calculation
So, in any diet, including when losing weight, there should be enough proteins. According to recommendations of the Institute of Nutrition of the RAMS, men and women over 18 years of age should eat 0.75 to 1.6 g of protein per kg of body weight per day. Well, 1.6 g is for athletes and those who have a great physical load, and a thin person is only 1 g. The minimum dose (0.75 g) is usually not enough. The fact is that a full person leads a sedentary lifestyle, and without movement, the muscles gradually atrophy. Do you sit a lot? For weight loss, you must increase muscle mass a little. This does not mean that you have to swing like a bodybuilder! After the inactivity, enough regular walking, water aerobics or other type of exercise plus the above amount of protein in the food - and the muscles will gradually come to form. At their expense, the metabolism will be accelerated, and the body will become more dense and elastic. In addition, strong muscles reduce the appearance of cellulite.
Risks and Figures
The lack of protein is fraught not only with muscle atrophy, but also with digestive disorders, depression, weakening of immunity. According to the Institute of Nutrition of the RAMS, if a person consumes only 0.6 g of protein per kg of body weight per day, the risk of diseases is 50%, and if limited to 0.45-0.55 g, 84-98%. Do not eat only proteins. Their excess can seriously damage health, because proteins are heavy food. To withdraw protein products from the body, you have to work kidneys. If they are long forced to work at the limit, kidney failure may develop. In addition, proteins exist in foods not apart. Those who eat a lot of meat, "sorted" and for fats. And here and to problems with the stomach and heart nearby. To calculate the personal dose of protein is very simple: if you weigh 70 kg - eat 70 grams of protein a day, 80 kg - 80 grams of protein. In addition, protein foods must necessarily be supplemented with a small amount of carbohydrates, otherwise the proteins simply will not digest. And keep in mind that a piece of meat is not pure protein, the latter is there from 18 to 23%.
Steps to success
Protein food in the stomach and intestines is split into separate "bricks" - 20 amino acids. Some of them are replaceable: the organism can also "assemble" them from others. But there are nine indispensable - they must be obtained from the outside. For an adult, it is histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. For a healthy body and muscles, it is important not only the quantity, but also the balance of amino acids. So, modern man most often suffers from a lack of three essential amino acids: tryptophan, lysine and methionine - especially the latter. Therefore, nutritionists evaluate the balance of products using the methionine / tryptophan ratio. The higher the ratio, the more balanced the product. By this criterion, protein is the leader among protein products, followed by cottage cheese, meat, eggs and cheese.
Dinner is served!
In the opinion of both Russian and foreign nutrients, at least half of the total protein in food should be an animal protein. Whatever the supporters of vegetarianism, biologically the person is more suited to omnivorousness. Animal protein is absorbed by the body almost without waste - by 93-96%. But the protein of vegetable origin, for example from cereals, is used much worse - only by 62-80%, from mushrooms is extracted and even less - 20-40%. And with the essential amino acids here is tight. In addition, seemingly rich in protein, legume products contain at the same time and substances - inhibitors of proteinases. Once in the stomach, they inhibit the work of those enzymes (proteinases), which are responsible for the digestion and assimilation of protein. Therefore, peas and beans are not digested very well, and some even cause bloating. But in cereals, fruits and vegetables there are those most complex carbohydrates, which are also needed for protein digestion! So it turns out that the ideal food for muscles is a combination of animal and vegetable proteins. By the way, all national cuisines have understood this long ago, it is enough to recall any traditional dish: Russian pie with meat, Japanese sushi or German pork with peas.
But what about the calories?
So, the main principle of a diet for muscles is a variety in food. Only fat is cut (and then you must leave at least 20-40 grams per day) and sweets in the form of sugar, sweets. Well, the portions should not be too large. Nutritionists recommend not to reduce the caloric content of the diet is extreme, and cut it all by 200-300 kcal per day. This will give a stable loss of up to 0.5 kg of fat per week while maintaining muscle mass. Yes, it seems not very much, but on centimeters such weight loss will be reflected much more strongly, than on scales! You can lose only 2 kg at the expense of fat, but at the same time the waist will decrease by 3-4 cm. Many people ask how to deal with calorie content in those days when you are engaged in fitness. On this day, your normal rate can be increased by 100-200 kcal due to protein and complex carbohydrates. Ideally, cereal products are suitable for this: cereals, muesli, grain bread, - supplemented with milk or yoghurt.
When and how?
Perhaps the last thing that remains unclear is when exactly to eat protein foods? The most reasonable way to distribute it for all meals is uniform. In one sitting, the body is able to digest a little more than 30 grams of protein. If you immediately eat a huge piece of meat, alas, most of the protein will go to the rectum. For dinner, be sure to serve low-fat protein foods (chicken without skin, fish, veal) with vegetables: this will help to avoid feeling hungry for a long time, as the protein is digested for 4-6 hours. However, this same property of protein makes meat and fish dishes undesirable for a meal before training. Judge for yourself: the stomach at least 4 hours will be busy processing food - before training it? But after classes such a meal is quite suitable. But if the muscles are very weak, try using easily digestible protein for 30-60 minutes before classes. To do this, whip yogurt and banana in a blend-re, or drink a protein shake (it can also be used if you are very hungry after training). But to replace a cocktail usual dinner or dinner is not necessary: quickly there will be a feeling of hunger, provoking to eat something else.