Why you should eat vegetables during a protein diet Bashny.Net

Today I will tell you about one of my favorite diets, which can be called “lazy”. I heard that a similar food system adhere to bodybuilders who want a little “dry”.





She bribed me with her simplicity. Agree, constantly count calories, buy dozens of healthy foods, and then cook special dishes from them - this occupation takes a lot of time, which we always lack.





Protein diet for every day does not need any special foods, does not cause hunger and does not require special efforts. It, of course, can be called somewhat monotonous, but the main products can be combined, so they do not bother.

Protein diet for every day Reasons for effectiveness

1. Difficulty digesting proteins
   The digestion of proteins requires a lot of energy, since the breakdown of complex protein compounds is long (up to 9 hours) and energy-intensive process. One gram of protein contains 4 calories, but almost 30% of this energy is spent on digestion and absorption.
   
   
   
   For comparison, the digestion and assimilation of simple carbohydrates begins already in the oral cavity under the influence of saliva, and after 30 minutes without special energy consumption, glucose enters the blood.
   
   For example: a tablespoon of honey (30 grams) contains 100 kilocalories and is fully absorbed after 30-50 minutes, and 100 grams of low-fat cottage cheese contains 90 kilocalories, of which after 3-5 hours 60 kilocalories will be absorbed (30 calories will go to the breakdown of proteins).
   
   
2. Lack of hunger
   Protein products are digested longer than all others, 3-7 hours. Thanks to their long stay in the stomach, we create a feeling of satiety. A well-fed person can long and disciplined to fulfill the prescriptions of the diet, because hunger prevents us from achieving significant results in weight loss.

Ration

1. Breakfast
   The simplest and most monotonous part of the diet, but due to the lack of morning appetite, it suits me quite well.
   
   
   
   Breakfast consists of 200 grams of oatmeal without milk, salt and sugar and two boiled eggs. You can drink coffee with low-fat milk, but without sugar.
   
   
2. Lunch, afternoon.
   The main dish for these meals is salad, which is practically unchanged throughout the diet, but is very important for its balance, and below I will explain why.
   
   
   
   It consists of a salad of cucumbers and tomatoes, onions, cabbage (ordinary, Beijing), leaf salad, spinach, you can add garlic and sweet pepper, a few berries, except for grapes. All products should be consumed without salt and oil, but once every few days a salad can be filled with oil.
   
   
   
   
   
   To the salad we add boiled chicken breast without salt or fish (I used tuna in my own juice), you can add seafood.
   
   
3. Dinner.
   For dinner, our protein diet offers 150 grams of lean cottage cheese or the same amount of boiled fish with vegetables.
   
   
   

Salad can be consumed without restrictions and do not feel hungry. The fact is that raw vegetables have a fairly large volume, but a small calorie content, in connection with which satiety is felt with a small number of calories consumed.

Disadvantages of the protein diet Like any other nutritional imbalance, protein-vegetable It changes the normal functioning of many systems and organs of our body. This damage can be reduced (we will tell you how), but it cannot be reduced to zero.

Therefore, the diet should be temporary, and people with kidney and cardiovascular diseases can switch to it only after consulting their doctor.

How to reduce harm

1. Violation of intestinal peristalsis
   Without a sufficient amount of fiber, the speed of movement of food along the gastrointestinal tract decreases. To protect us from this problem are called vegetables with a high fiber content, primarily salad and cabbage.
   
   
   
2. Risk of forming kidney stones
   Predominantly protein food increases the risk of depositing kidney stones and salts in the joints. To remove the products of exchange will help abundant drinking (at least 2 liters per day).
   
   
   
3. Violation of normal urine acidity
   In large quantities, protein metabolism products are displaced acid-base towards increased acidity, which can lead to stomach ulcers, gout and obesity. The risk of gout also increases purines contained in fish and meat.
   
   
   
   To correct the situation with acidity, the alkalizing components of our salad are called upon: first of all spinach, then tomatoes, cucumbers, cabbage, pepper, onions. To reduce the content of purines in meat will help its long-term digestion (up to 50% of purines go into broth).
   
   
4. Large amounts of cholesterol
   You can reduce the risk of atherosclerosis by including nuts in the diet. The polyunsaturated fatty acids contained in them do not allow cholesterol to be deposited on the walls of blood vessels.
   
   
   
5. Excess calcium content
   Protein diet, based mainly on dairy products, can lead to excess calcium in the body. The counterweight is products containing phosphorus, which forms insoluble compounds when combined with calcium. For example, pumpkin seeds rich in phosphorus, magnesium, zinc and polyunsaturated fatty acids. With an excess of phosphorus in the intestine, insoluble calcium compounds (in the form of phytins) are formed, which are excreted with feces.
   
   
   
   
   
6. Large load on the liver and excretory system
   Unfortunately, this negative factor cannot be compensated.

A healthy person can adhere to a protein diet without any consequences for no more than 7-10 days. During this time, it is quite realistic to lose weight by 2-4 kilograms.
Having achieved the result with the help of a protein diet, it is permissible to maintain it only on the basis of the principles of a balanced diet.

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