Как похудеть без диеты?

Wednesday, 29 May 2013 10:40

Белковые продукты для похудения

Нередко, переходя на правильное питание и подсчитывая калорийность продуктов, мы забываем о сбалансированности рациона. Чаще всего это касается употребления в достаточном количестве белков, что негативно сказывается на эффективности похудения. 

Какова же роль белковых продуктов в борьбе с лишними килограммами?

  1. Они долго перевариваются, поэтому ощущение сытости сохраняется на 3–4 часа. А значит, можно не бояться незапланированных перекусов чипсами или булочками.
  2. Белки улучшают обмен веществ, так как на их переваривание расходуется немало энергии. Кроме того, они делают мышцы более крепкими, что также ведет к большему расходу калорий при повседневных нагрузках, даже таких, как ходьба пешком или домашняя уборка.
  3. Рацион, богатый белковой пищей, поддерживает кожу в тонусе. Вообще, белки — это строительный материал для тканей и органов. Поэтому, если вы хотите оставаться молодыми и здоровыми как можно дольше, пренебрегать нежирным мясом, рыбой, бобовыми и кисломолочными продуктами не стоит.
  4. Аминокислоты, на которые разлагается белок после переваривания, транспортируют в клетки витамины, минералы, жирные кислоты и микроэлементы. Дефицит белка влечет за собой недостаток и вышеперечисленных веществ, без которых, как известно, обменные процессы в организме замедляются.

Вывод простой: программа похудения должна быть составлена так, чтобы белка в рационе хватало. Иначе, вас ждет постоянное чувство голода, дряблая кожа, атрофированные мышцы и медленный метаболизм.

Теперь о количестве

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Главное правило — ежедневно съедать 1 г белка на каждый килограмм веса (если вы активно тренируетесь, то 1,5–2 г). При этом за один прием пищи усваивается не более 30 г белка. Поэтому суточную норму следует разделить между завтраком, обедом, ужином и 2–3 перекусами.

Например, худеющему человеку весом 80 кг каждый день необходимо съедать по 20 г белка вместе с основными приемами пищи и по 7-10 г во время перекусов.

Белки бывают животного (рыба, птица, мясо, молоко, яйца) и растительного происхождения (бобовые, орехи, семечки). Диетологи рекомендуют употреблять их в соотношении 1:2, а лучше 1:3, так как в животных белках содержатся не самые полезные насыщенные жиры.

Для обеспечения организма суточной нормой белков включайте в свое меню:

  • яйца (6 г белка в одном). Можно есть вареные, делать омлет или добавлять в салат. Два яйца в день вполне достаточно для здорового человека, желтка, пока худеете, хватит и одного;
  • птицу без кожи и жира (курицу, утку, индюшку), рыбу. В этих продуктах — около 20 г белка на 100 г. Мясо лучше варить, запекать без масла в духовке или на гриле.

Перекусить можно горстью семечек или орехов, обезжиренным творогом (17 г белка на 100 г), кефиром или йогуртом (3–7 г белка на 100 г), горохом или фасолью (5–10 г белка на 100 г).

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