Breakthrough in nutrition: New Zealand scientist, Lisa Te Morenga, who was looking for intelligent ways to help obese populations, has made a discovery of global importance! Its formula burns 700% more fat than all other diets, according to new research. “In fact, during the stable phase of the study, women ate approximately 2,000 calories per day and their weight continued to decline,” says Lisa Te Morenga. Unsurprisingly, this strategy has gained immense popularity among Americans who have tried it out. “Compared to other diets, I eat more and lose more,” beaming a happy smile, says Tony Wilson, 28, from North Carolina, who lost 2 sizes in a week. “This is a real diet!”
Volunteers who have tested these menus are dumping a pound a day!
Fat Burning Formula Found!
Since many studies have shown that adding protein or fiber to the diet can dramatically increase results, Te Morenga decided to add both and see what happened. She recruited 90 volunteers for the experiment, half of whom followed a standard low-fat diet and the rest a diet high in protein and fiber. “Their goal was to get 30 calories from protein and at least 35 grams of fiber a day,” says Te Morenga. At the end of the experiment, the participants in the second group shed 8 pounds for every pound lost by the participants in the first group.
Cook yourself according to the “magic formula”!
Eat three meals a day. Serve to fit on an 8-inch plate. You can add one or two snacks. When composing the menu, adhere to a few simple principles:
- Eat Protein With Every Meal! Include protein foods such as egg white, low-fat dairy, fish, and lean beef in every meal. Protein foods should take up a little more than a quarter of a plate.
- Add fiber! Try to fill half of your plate with fruits and / or vegetables. Avoid “white” carbs (white bread, white rice, white sugar, and white pasta) in favor of fiber-rich foods (oats, peas, fruits, whole grain breads). Starchy foods should take up less than a quarter of your plate. Eat legumes daily! At least 3/4 cup of beans. Can be added to chickpeas salad or red beans in pasta sauce.
- Limit fat! You get most of the nutrients you need from protein foods. But you can add a little fat by including olive and peanut butter in your diet.
Fiber Reduces Breast Cancer Risk! Whether you're trying to lose weight or not, you can use these tips to boost your fiber intake. According to a major British study of 35,000 women approaching women, those who received at least 30 grams of fiber a day had a 52% lower risk of breast cancer than women who received 20 grams or less! Note! The fiber found in cereal products provided better protection than fiber from fruits.
Benefits of the new diet 
Perfectly suppresses hunger!
A recent study from Purdue University found that a meal with at least 25% protein increases the satiety hormone PYY and gives you a feeling of fullness. In turn, the fiber stimulates the production of another satiety hormone, CCK. Add to that the fact that fiber-rich foods are very dense, and you can see why the combination of fiber and protein dulls hunger.
Protein, aka protein (from the English protein) is a complex organic compound, a chain of amino acids connected in series with each other, twisted around its axis and forming a three-dimensional structure. Protein is the structural backbone of most body tissues. He participates in almost all physiological processes.
For full functioning, a person must receive a certain amount of protein with food, namely from 1 to 1.5 g of protein per 1 kg of body weight. Getting this amount of protein is desirable from natural food (at least most). The types of protein depend on their sources. Proteins are divided into plant and animal proteins. What is the difference between animal protein and vegetable protein, we will consider below.
Protein types
The body receives protein from products of animal and plant origin, which determines the division of proteins into species.
We will talk about the differences between these two types of protein below, in this section we will give the most valuable sources of protein, both plant and animal origin:
- Sources of animal protein: Milk, eggs, cottage cheese, meat, poultry, fish, animal by-products (kidneys, hearts, liver, etc.).
- Sources of Vegetable Protein: Legumes, peas, wheat, rye, quinoa, some types of nuts (, walnuts).
How do you calculate your protein requirement?
To figure out exactly how much protein is needed for stable growth, it is worth considering several factors that are often ignored:
- Net weight without body fat. So fantastic numbers will turn into quite real and acceptable ones. Net weight is calculated using the formula: total weight -% body fat. And already from it, the total intake of protein is calculated.
- Metabolic rate. People with slow metabolism need on average 30% fewer protein structures than individuals with fast metabolic processes.
- Amino acid composition of protein. If you eat a complex protein, calculate the data in the table. But if you're on a vegetarian diet and are working with plant-based protein, try to fill the full amino acid profile. To do this, count only half of the incoming protein from each amino acid profile.
The table reflects the need for protein, depending on physical activity:
Average protein dosage per day | Intensity of physical activity |
| 0.3-0.5 g of protein per kg of body weight. | To maintain normal functioning without strenuous exercise |
| 0.7-1 g | To maintain a stable level of muscle tissue during the early stages of training with iron |
| 1- 1.2 g | For a gradual set of muscle mass in conditions of stable physical exertion and excess calorie content no more than 10% of the consumption |
| 1.5-2 g | For a gradual set of muscle mass in conditions of stable physical exertion, in conditions of a small calorie deficit (up to 10% of the total consumption) |
| 2-2.5 g | To preserve muscle tissue in conditions of severe drying |
Let's make a reservation right away that the consumption of protein in excess of 2 g per kg of body weight requires additional consumption of water - 30 ml for each gram of protein.
What is the difference between plant and animal proteins?
To answer the question, what is the difference between animal and vegetable proteins, let us return to the definition of proteins. Protein is made up of amino acids. It is the amino acid sequence that determines the properties of the protein.
When talking about pork, many fitness experts angrily wrinkle their noses when they advise removing this meat from the diet. And completely in vain! The protein content in lean pork is 19.4 g of protein per 100 g of product, with a low fat content - only 7-9 g. Let's not forget that choosing and cooking pork is much easier than beef.
Let's move on to the beef. The most preferred source of protein is the tenderloin of this type of meat. It contains about 19 g of protein per 100 g of product. As you can see, nothing fancy - however, it is believed that beef is the preferred protein source over pork. Objectively, this statement does not correspond to reality.
One cannot fail to mention such a high-quality type of protein as fish protein. Red fish or white is not that important. Hake (16 g protein per 100 g), perch (18.5 g) or cod (17.5 g) contain the same quality protein as (21) or (21.6).
Eggs
Let's not forget to mention egg white - easily digestible, it contains a full spectrum of amino acids, rich in branched chain amino acids (). One chicken egg holds 3-7 g of protein on average, depending on the category.
The sources of protein are listed above, as it is not difficult to guess, these are animal proteins. Their feature is the almost complete absence of carbohydrates in 100 g of the product - in other words, they consist of fat, water and protein. On the one hand, this is a plus for those who adhere to a high-protein diet with limited carbohydrates in the diet. On the other hand, no one canceled the human need for fiber. At least people living in the European part of Russia need it. And here plant sources of protein come to our aid, especially cereals.
Cereals
When talking about balanced sports nutrition, buckwheat and oatmeal always appear. And this is no coincidence - the first contains 12.6 g of protein per 100 g of the product, the second - 11 g, and there and there about 60 g of carbohydrates with a low fat content (less than 5 g). And although the protein in these cereals is inferior in amino acid composition, with the parallel use of animal sources of protein, cereals perfectly complement the diet, becoming a source of fiber and energy.
To be fair, let's make a remark. There is not so much fiber in cereals. The best source is fibrous raw vegetables. Do not forget that consuming large amounts of animal protein requires the inclusion of additional sources of fiber in the diet.
The benefits and harms of each type
It's strange to talk about the dangers or benefits of any kind of protein, but some of the nuances should be mentioned. The fact is that our body, as a result of evolution, has adapted to the use of only certain protein structures. Unaccustomed to us sources of protein in varying amounts produce metabolites that can harm or slow down progress in achieving one degree or another.
First of all, this applies to vegetable proteins and in particular soy products. Soy protein contains amino acids that the body converts into phytoestrogens. These compounds lead to a slowdown in the growth of strength indicators, the appearance of female-type body fat, and with prolonged use, they can cause gynecomastia.
Note: Another product containing phytoestrogens is brewer's yeast, which is also sometimes used by athletes due to its high protein content.
But this does not mean that you do not need to eat vegetable proteins - it is enough to select the right sources and limit the total intake to 15-20% of the total protein.
Unfortunately, animal protein is also not all right. The protein found in red meat contains D-carnitine and other transport amino acids in its structure. When they enter the body along with adipose tissues, they extract harmful and useful cholesterol from them. The former is rapidly metabolized into plaque cholesterol, which has an extremely negative effect on the health of blood vessels. Such deposits are especially dangerous for athletes over 35 years old.
Conclusion
For complete protein synthesis, we need a full spectrum of amino acids. We obtain it from animal protein sources or by alternating between different vegetable protein sources. Which path you choose depends only on you. The result of the competent use of protein is a healthy complexion, strong nails, healthy skin and hair, a low percentage of body fat, and well-being. Treat your diet responsibly! Be healthy!
Sources proteins in nutrition are products of plant and animal origin. But the latter have a higher biological value due to the greater amount and ratio of essential amino acids in them. The most optimal ratio of amino acids is found in eggs, meat, milk, fish. And also assimilated proteins in food animal origin is much better: proteins of eggs, milk, cheese - from 95 to 97%, and proteins of rice, wheat, oats - from 86 to 88%. That is, when organizing food, a certain amount of animal proteins must be present in the diet.
Below are tables of proteins in foods. They are all designed for diet planning for a balanced nutrition program (statistics have been rounded to the nearest whole number).
There is a conventional concept of the norm of protein in the diet for an adult - it is not less than 0.75 or 1.0 g per 1 kg of body weight per day. But this rate is influenced by age, gender, physiological state (breastfeeding, pregnancy), climatic conditions, level of physical activity, etc.
Some preparations contain the L-form of amino acids, they are considered to be maximally compatible with the biochemistry of the human body. There are amino acids in "free form" in the form of white crystalline amino acid supplements that go directly into the bloodstream.
Proteins, fats, carbohydrates, minerals and vitamins are essential substances that are essential for life. The purpose of each of them is different.
Human food contains many ingredients. Macronutrients are proteins, carbohydrates, and fats. Micronutrients are everything else, including vitamins, electrolytes, and trace minerals.
It is known that the body of an adult weighing about 70 kg contains about 40 kg of water, 15 kg of protein, 7 kg of fat, 3 kg of mineral salts, 0.7 kg of carbohydrates. But the body is not a warehouse where everything that is laid is stored in an inviolable form. In the human body, metabolic processes are constantly taking place, some substances are burned, oxidized, excreted, and instead new substances are needed, and of the most various purposes.
It is calculated, for example, that over 70 years of life a person drinks 50 tons of water, eats 2.5 tons of protein, 2.3 tons of fat, over 10 tons of carbohydrates, almost 300 kg of table salt.
PROTEINS
Proteins (proteins) are the building blocks of the body. They represent the basis of the structural elements of cells and tissues. The main manifestations of life are associated with proteins: metabolism, muscle contractions, irritability of nerves, the ability to grow and reproduce, and even the highest form of movement of matter - thinking.
The myriad of different types of proteins that we meet in animals and plants are built from just 20 naturally occurring amino acids, the combination of which in protein molecules can lead to their enormous diversity.
The body has only negligible protein reserves, despite the fact that proteins make up of the human body. The only source of protein formation in the body is the amino acids of food proteins. Therefore, proteins are completely irreplaceable in human nutrition.
Are proteins contained in various food products of equal value to the human body?
The nutritional value of various types of proteins depends on their amino acid composition. Some amino acids can be synthesized from carbon and nitrogen-containing precursors in the body. Their presence in the diet is optional. They are called interchangeable. The same amino acids, which must necessarily come from the outside with food, are called essential. Several amino acids are considered conditionally irreplaceable. From this point of view, the huge variety of proteins found in food is unequal. A study of the amino acid composition of various products has shown that proteins animal origin more consistent with the structure of the human body. The amino acid composition of egg proteins is taken as ideal, since their assimilation by the human body is close to 100%. The degree of assimilation of other products of animal origin is also very high: milk (75-80%), meat (70-75%), fish (70-80%), etc. Most plant foods (especially cereals) contain proteins of reduced biological value due to a lack of essential amino acids. Favorable, therefore, is the combination of vegetable and dairy products. For example, the combination of a slice of wheat bread with a glass of milk makes their total amino acid formula much more favorable than when the same products are consumed separately.
What are the signs of protein malnutrition? Protein malnutrition is manifested by loss of energy, weakness, decreased muscle mass, edema, fatty liver, skin rashes, poor regeneration, and a low immune response. The mortality rate of children with protein malnutrition from infection reaches 30-40%.
The most important sources of protein: meat, fish, eggs, cheese, milk, bread, potatoes, beans, soybeans, peas.
FATS
Edible fats are genuine energy concentrates. When oxidized in the human body, 1 g of fat is released 9.3 kcal, i.e. 2, 4 times more than in the oxidation of carbohydrates and proteins. However, fats are used by the body not only for energy, but also for plastic purposes. The fatty acids contained in them are utilized during the formation of cellular and subcellular membranes, which regulate all aspects of the body's life. Some of the fatty acids are essential, i.e. they cannot be synthesized in the body and, therefore, without their regular intake with food, it is impossible to maintain the normal state of the body. Essential fatty acids include linoleic and alpha-linolenic acids. A lack of essential fatty acids in diets leads to a delay in the development of a growing organism, disturbances in the structure and functions of cell membranes, dryness and inflammation of the skin, impaired pregnancy and a number of other signs of health disorders. Linoleic acid is the most common in natural products. There is a lot of it in sunflower, corn, soybean, cottonseed oils. Much less in olive oil.
If vegetable oils are stored for a long time, in contact with air, oxidation and polymerization products of unsaturated fatty acids can accumulate in them, which have a pronounced negative effect on the body. A very unfavorable effect on the properties of vegetable oils is exerted by their prolonged heating, for example, frying many portions of pies, donuts, potatoes and other culinary products in the same oil. The resulting thick tarry products can damage the liver and even cause the development of malignant tumors.
Many people are very interested in the question of the allegedly stimulating effect of food cholesterol on the development of the atherosclerotic process. Cholesterol is found in many foods of animal origin and is practically absent in plants. However, it does not belong to essential food substances, as it is easily synthesized in the body from the oxidation products of carbohydrates and fats. The content of cholesterol in blood and tissues depends mainly not on the amount in food, but on the intensity of the processes of its synthesis and decay in the body itself.
What are the human needs for fats?
These values are not as definite as for protein substances, since a significant part of the fatty components of the body can be synthesized in the human body, primarily from carbohydrates. A reasonable daily intake of fat for a middle-aged person is close to 100 g, and vegetable oils - by 20-30 g.
CARBOHYDRATES
Carbohydrates, synthesized from carbon dioxide and water, are the most abundant organic molecules on earth. Carbohydrates include sugar and starch, which are the main sources of energy for the human body. Dairy products contain large amounts of the less sweet, milk sugar - lactose.
Carbohydrates are essential due to the high energy requirements of the central nervous system (i.e., the brain) of mammals. The brain has a limited ability to use non-carbohydrate energy sources. In humans, the estimated brain requirement is 100 g of glucose per day.
Despite the fact that a person consumes significantly more carbohydrates than fats and proteins, their reserves in the body are small. This means that the supply of them to the body must be regular. The need for carbohydrates to a very large extent depends on the energy expenditure of the body. For manual workers and athletes, it is much higher. Unlike proteins, and to a certain extent, fats, the amount of carbohydrates in diets can be reduced without harm to health.
The most important sources of carbohydrates: bread, buckwheat groats, semolina, rice, sugar, potatoes, watermelon, carrots, beets, grapes, apples.
Sweets, pastries, cakes, jams, ice cream and other sweets are the most attractive sources of carbohydrates and are an undoubted danger for overweight people. A distinctive feature of these products, the number of which has been growing rapidly in recent decades, is their high calorie content and low content of essential nutritional factors.
What is the maximum amount of carbohydrates that can be tolerated?
The maximum utilization rate of carbohydrates is 4 mg / kg per minute, which corresponds to about 400 g per day (1500 kcal / day) for the average person.
What level of sugar consumption can be normal?
It depends on age, nature of work, active rest. Eating 80-100 grams of sugar per day for a healthy young person can generally only benefit. For athletes and for people associated with intense physical labor, these standards may be slightly increased. In mature and old age, as well as people leading a sedentary lifestyle, it is recommended to reduce sugar consumption.
VITAMINS
Vitamins do not provide energy, but are absolutely necessary in minimal quantities to support life. Vitamins are essential because not synthesized or almost not synthesized by the cells of the body. Their most important biological role, as a rule, is associated with the fact that they are part of biological catalysts - enzymes or hormones, which are powerful regulators of metabolic processes in the body. Currently, several dozen vitamins are known, but not all of them are urgently needed for human life.
On the basis of physical and chemical properties, vitamins are usually divided into: water-soluble (vitamin C, B vitamins) and fat-soluble vitamins (F, D, E and K).
Prolonged lack of vitamins in the diet leads to characteristic diseases called avitaminosis, the severe forms of which are almost never found at the present time. More often hypovitaminosis occurs, which are characterized by: increased fatigue, weakness, apathy, decreased performance, increased susceptibility to infections. In summer and autumn, food is richer in vitamins than in winter and spring.
With increased physical and mental work, under the influence of adverse effects on the body, as well as under such physiological conditions as pregnancy, breastfeeding, the need for vitamins increases significantly.
Chronic deficiency of various vitamins is associated with cardiovascular disease, cancer, cataracts, arthritis, diseases of the nervous system and photosensitivity. Very young, very old, stressed and sick people are at greatest risk of vitamin deficiency. Each vitamin is believed to play a specific role in the development of various diseases. Liver diseases are associated with a deficiency of fat-soluble vitamins (vitamins A, D, K). Up to 90% of vitamin A is stored in the liver. Vitamin D is activated in the liver and spleen.
The most important sources of vitamin A: fish oil, red carrots, red peppers, egg yolk, beef liver, cow oil, sorrel, green onions, red tomatoes.
The most important sources of vitamin B1 and B2: bread, yeast, eggs, beans, meat.
The most important sources of vitamin C: red peppers, green onions, cabbage, lemons, currants, rose hips (the maximum content of vitamin C in comparison with other products), spinach.
MACRO AND MICROELEMENTS
The human body needs a systematic supply of mineral salts. Among them, salts of sodium, potassium, calcium, magnesium, phosphorus and chlorine, which are macronutrients, since they are needed daily in relatively large quantities. Iron, zinc, manganese, chromium, iodine, fluorine are necessary in very small quantities, and therefore they are called trace elements.
Sodium salts (table salt, which we eat, often in abundance!) And potassium salts (vegetables and fruits) are especially closely related to water metabolism. Calcium and phosphorus form the mineral basis of the skeleton, therefore, the requirements for them are especially great during the growth period. Milk and dairy products are excellent sources of easily digestible calcium and phosphorus.
The body of an adult contains 3-5 g of iron. About 70% of this amount is part of hemoglobin. Iron deficiency is common. Good sources of iron are liver, meat, fish. From plant foods - beans, whole grains.
Zinc is present in bones and zinc deficiency impairs wound healing. In children, zinc deficiency can cause stunted growth. The best sources of zinc are meat, fish, dairy products, as well as legumes, whole grains, and nuts.
Iodine is used in the synthesis of thyroid hormones. Its main source in the diet is seafood. Iodine deficiency causes goiter in adults and mental retardation (cretinism) in children.
The discovery that chromium is irreplaceable was made over 20 years ago. It turned out that chromium plays an important role in the regulation of glucose metabolism. Chromium is also involved in the regulation of triglyceride levels. Pharmaceutical yeast, liver and potatoes, and seafood are good sources of chromium. Chromium deficiency causes insulin resistance and can in some cases contribute to the development of diabetes in adulthood.
Fluoride deficiency leads to the development of dental caries. Therefore, fluoride is often used as a component in toothpastes.
FIBER
Fibers are the constituent parts of the plant cell membrane, resistant to the action of the digestive enzymes of the human small intestine. They are classified according to their degree of solubility in water. Most of the water-soluble fibers (pectins, gums) are effectively broken down by bacteria in the colon. Water-insoluble (lignin, fiber) pass through the digestive tract mostly unchanged. Dietary fiber is a complex blend of both types of fiber.
Dietary fiber contributes to the normal functioning of the colon. Insoluble fibers have a laxative effect. Fiber supplementation for constipation is an effective and low-cost treatment, especially for the elderly.
The use of fibers is useful for various conditions and diseases of a person:
Diabetes: increasing fiber intake has been shown to improve blood sugar control and increase insulin sensitivity.
Obesity: fibers provide feelings of fullness and help in long-term body weight management.
Hyperlipidemia: The addition of soluble fiber, especially oat bran, to the diet causes a decrease in serum lipid levels.
Sources of fiber are fruits, vegetables, legumes and whole grains. Fiber is currently believed to reduce the risk of coronary heart disease, diabetes and colon cancer.
KGBUZ "City Clinical Polyclinic No. 3"
Ageeva Elena Afanasyevna, chief gastroenterologist of the city of Khabarovsk, doctor of the highest qualification category
Proper nutrition can help not only reduce weight, but also prevent a number of diseases such as diabetes, atherosclerosis, and cancer. What is important to consider when drawing up a diet?
There should be enough protein in the diet
Proteins are made up of various combinations of 20 amino acids. Each amino acid contains carbon, nitrogen, hydrogen and oxygen. Some proteins contain elements such as sulfur, phosphorus, and iron.
Protein is essential for building muscle, skin, and hair. Hemoglobin is the red pigment of erythrocytes and enzymes are also protein-based. The protein component of the diet not only replenishes the amino acid composition of the body, but also contributes to an increase in the intensity of metabolic processes, and therefore the combustion of excess fats. Protein makes you feel fuller and slows down the absorption and release of carbohydrates. Caloric content of protein - 4 kcal per 1 g.
Proteins can be classified into two groups based on their source:
- Animal proteins (found in milk, cheese, eggs, fish, meat). These foods contain all the essential amino acids, but are higher in calories than plant foods.
- Vegetable proteins (found in soybeans, peas, nuts, etc.). Plant foods are not entirely complete in terms of amino acid composition, but they are less nutritious and do not contain cholesterol.
The amount of protein in the diet should be determined taking into account the individual needs of the body.
- If you are not striving to lose weight and have a normal body weight, then the body's need for protein is 0.8-1 g / kg.
- For weight loss and physical exertion, the need for protein increases to 1-2 g / kg of body weight.
In order for food to be complete and balanced, you should include both animal and plant sources of protein in your diet. With a protein deficiency, lethargy, drowsiness, sagging skin and muscles, brittle nails and hair can be observed. However, remember that both insufficient and excess protein intake can lead to negative consequences for the body. So, if the amount of protein exceeds the norm, then the liver and kidneys suffer: edema and kidney stones may appear.
There should be enough dietary fiber in the diet.
Dietary fiber is found in vegetables, fruits, grains and legumes. These products not only ensure good functioning of the large intestine, but also help in the fight against excess weight, diabetes and cardiovascular diseases. The highest concentrations of dietary fiber were found in wheat bran - 44.1% and grain (wheat, rye, oats) - from 12.1% to 17.8%. Significantly lower concentrations of dietary fiber in cereals (from 2.4% to 8.6%) and vegetables and fruits (from 1.0% to 2.7%), and the lowest in melons (from 0.5% to 2.0%).
Dietary fiber can be classified into soluble and insoluble.
- Fibers of the first type dissolve in water to form a gel-like mass. They are able to reduce the absorption of cholesterol and normalize blood glucose levels. Soluble fiber is found in oatmeal, peas, beans, apples, citrus fruits, carrots and barley, as well as marshmallows and pastilles.
- Fibers of the second type do not dissolve in water. They promote faster movement of food through the digestive system and increase the volume of stool by regulating stool. Insoluble fiber contains bran, nuts, beans, and vegetables.
The benefits of dietary fiber for the body
- Unlike other food components such as fats, proteins or carbohydrates, dietary fiber is practically indigestible and does not burden the diet with extra calories.
- A high-fiber diet can reduce the risk of hemorrhoids, diverticulitis, and colon cancer.
- Dietary fiber contributes to the growth of normal microflora in the intestines and healthy digestion.
- Soluble fiber found in beans, oats, flax and oat bran can help lower blood cholesterol levels through low-density lipoproteins.
All plant foods contain both soluble and insoluble dietary fiber, but the ratio varies. To provide the body with fiber, a varied diet is needed. But since modern food is more rich in carbohydrates and fats, there is often a shortage of dietary fiber in the daily human diet. So, the rate of consumption of dietary fiber is 30 g / day, but in fact we get only 13-15 g / day with food, which is 30-40% of the daily requirement. If a person, moreover, "sits" on a diet, there is a reduction in both calorie content and the volume of food, which means that the deficit of macro-, microelements and fiber increases even more.
In order to balance the diet in terms of protein and dietary fiber without significantly increasing the calorie content, you can use specialized dietary products.
