Dietary proteins

The protein diet is the basis of many other popular diets such as Atkins or Dukan, this success comes because protein intake satisfy the appetite more than carbohydrates or fats. Let's see who tell us studies on protein diets
Dietary proteins

The diet of proteins and science
In a study published in the American Journal of Nutrition, participants felt less hungry and lost weight when your diet reduced in fat to 20% of total daily calories. Proteins increased to be 30%, leaving 50% carbohydrates. Participants who tested this diet ate 441 fewer calories a day than those who followed a low-protein diet. In this study the amount of food is not merely eat, the body just felt more satiated and took less food, so the calories decreased and consequent weight loss.
Diets low in protein and carbohydrates, and avoiding a sedentary lifestyle are the keys that give us most nutritionists to lose weight without starving.
It is believed that when the protein diet is followed, the brain receives lower levels of appetite-stimulating hormones, unlike the case with carbohydrates that cause an increase in these hormones.
How much protein do we need?
The DRI recommends that we include in our diet between 10% and 35% protein of total calories we take. For example, on a 1,800 calorie diet we could consume from 45 grams (which would be 10% of calories) to 218 grams (35%) per day.
Most weight loss experts recommend an intake of 120 grams of protein a day. If we want to increase our intakes of protein, we must do so gradually over the course of a week. To be sure, we consult our doctor before preparing a high protein diet.
Controlling appetite
In theory, weight loss is very simple, simply eating less and doing more exercise slim.
That's the theory, but putting it into practice seems more complicated, so finding a protein diet with the right combination of nutrients can vary from one person to another.
Some people do better using protein diet high in carbohydrates, but others will hungry with the same diet and if we constantly hungry will be difficult to take in fewer calories.
To control appetite, try to divide the amount of daily calories in smaller meals or snacks throughout the day. The more often you eat, albeit in smaller quantities, less hungry we, ideally 4 to 5 meals a day.
While we are in these daily calorie limits, we are gradually increasing the amount of protein you eat each day to reach levels close to 35%.

Foods high in protein
Diet proteins
In the diet of proteins, proteins are extremely important, but we must not forget our needs carbohydrates and fats in the total amount of calories.
For high protein diet should include lean meats and low-fat. To stock up on carbohydrates, the best are taken from fruits and vegetables and healthier fats find them in nuts, cereals, olives, oil, fish and avocado (for example).
Not all proteins are equal, make sure we find sources of protein rich in nutrients, such as lean meats (as noted earlier) and low-fat dairy products.
Here is a table of the amount of protein for food to prepare our own protein diet.
Food grams protein
1 ounce of meat or fish 7
1 egg - Large Size 6
4 ounces of milk 4
4 ounces low-fat yogurt 6
4 ounces soymilk 4
3 ounces of tofu 13
1 ounce of cheese 7
1/2 cup low-fat cottage cheese (cottage cheese) 14
1/2 cup beans (beans) 7
1/2 cup lentils 9
1 ounce of nuts 7
2 tablespoons peanut butter 8
1/2 cup vegetables 2
1/2 cup dough 2
We remember that every ounce is 28 grams.
    Finally we can give some advice to better carry protein diet:
    When we go to the gym we take a yogurt to take right after training
    If breakfast oat bran (as indicated by the Dukan diet), better milk mixed in water.
    A very healthy snack is included in it mozzarella.
    If we drink milk with cereal, milk is better than whole to skim.
    Try to take one day smoked salmon for breakfast, we were amazed at the vitality that will give us during the day.
    A boiled egg is well preserved and can be a great snack to take mid-morning.