Protein is one of the most valuable and "magic" nutritional elements. They are not formed from other substances, it is impossible to "accumulate" them in the body, like money in a bank. We are sometimes quite suspicious of protein, believing that these strange chains of amino acids are only necessary for bodybuilders, and that meat is a man's food. Meanwhile, we women need protein for weight loss just as children need it to grow taller, and those who are cold are needed to recover.
Nutritionists have long confirmed that everyone needs protein, regardless of gender, it is not a specific "male food". Yes, they're really almost at the top of the food pyramid that schematically describes the basics of healthy eating, but that doesn't mean we can do without them. 12 to 15% of the daily ration should be consumed with protein. And only if your figure suits you.
The amount of protein is of great importance not only for building muscle mass, but also for overall health. Find out why protein is so important and how many grams you should include in your diet.
Protein is made up of amino acid molecules that are linked to each other by peptide bonds. In the synthesis of proteins in the body, 20 amino acids are involved, eight of them (for an adult) are irreplaceable. This means that the body cannot synthesize these amino acids, they only come with food.
Proteins are used for the exchange of substances in cells, for the production of enzymes, hormones, immune antibodies and other compounds that perform all the important functions of the body.
Even the poorest diet contains a certain amount of protein. The question is whether this is sufficient for health, good physical condition and high-quality work of all systems and organs.
The health benefits of protein
If you are healthy and want to maintain good physical shape, you need to get enough protein in your diet. Here are some reasons to check if you are getting enough.
- Protein helps keep the weight in order. A diet high in protein can help increase metabolism and reduce hunger. Immediately, several studies recognize that a high protein diet is the most effective for weight loss: it increases metabolism and burns 80 to 100 calories more than low protein diets. In addition, protein is suppressed from weight gain after the end of the diet.
- Protein is good for healthy bones. Studies have shown that dietary protein can help retain calcium in bones, which has a beneficial effect on their strength and health.
- Protein lowers blood pressure. Research has shown that protein, especially plant protein, has beneficial effects on blood pressure.
Protein helps keep you in shape, is helpful for bone health and pressure. It also promotes the recovery of damaged tissue and is necessary for building muscle mass and increasing strength.
However, it's hard to say exactly how much protein you need to consume to get all of these benefits. It all depends on your age, your level of physical activity and your goals.
How much protein should you eat per day
The official National Institutes of Health recommendation for protein intake for healthy people is 0. 8 grams per kilogram of body weight.
In addition, the recommended protein standards are approved by a document, which states that the physiological protein requirement for the adult population is 65 to 117 grams per day for men and 58 to 87 grams per day for women.
If we take into account that the average weight of a woman is 60-70 kilograms, and men - from 70 to 90 kilograms, they recommend consuming more protein - about 1. 2 to 1. 5 grams per kilogram.
At the same time, foreign studies advise to consume this amount of protein for athletes - 1, 4 to 1, 8 grams for those who do weight training and 1, 2 to 1, 4 grams for the current.
It is not surprising that in different countries the protein standards differ, but a universal value does not exist even within the limits of a country. In the United States in 2015, the "Protein Summit" was held, during which more than 40 scientists discussed the effect of protein on human health.
Ocnovyvayac nA vceh iccledovaniyah, predctavlennyh nA cammite, Nenci Rodrigec (Nancy Rodriguez) and dietolog profeccor Konnektikutckogo univerciteta, cdelala vyvod chto vpolne bezopacno and dazhe dva raza. That is, at the top, they decided that the norm is to have 1. 6 grams of protein per kilogram of day per day.
Use averages to determine how much protein you need.
Who needs protein the most: to lose weight, get sick, grow taller?
Protein is simply necessary for those trying to cure ARVI. Scientists have shown that during prostitution the body's need for protein increases by about 30-40%. The body "carves" among them millions of immune cells designed to fight the virus.
And for this he uses the only material at his disposal - muscles. Treat the whore with tea, honey and porridge, of course, tasty. But all the same, it is worth increasing the amount of protein in the ration by a third in order to recover faster. Protein for weight loss is really hard to overestimate.
Protein diet for weight loss
There are many options for the modern protein diet, which is extremely popular around the world - both among "upper echelon" stars and among the general public. You don't want to go on a full diet - try to eat only protein products after 7: 00 p. m. An early protein dinner will help you "magically" lose weight while you sleep. Protein must be present in a child's diet! They are needed by the body to produce growth hormone. The production of this hormone increases during the period of growth of the body (up to 20 years), then decreases at an average rate of 14% per decade.
What products to take protein for weight loss
It is clear that in any product there are proteins, fats and carbohydrates. But in order for the product to be called protein, it must contain more than 10% protein (you can find this information on the label). Additionally, the squirrel can be of animal origin, but it can be of animal origin. It is believed that for effective weight loss in the diet, it is necessary to include both these and other products.
What are the best sources of protein for weight loss?
The best food sources of protein for fat loss are rich in nutrients and contain all the essential amino acids in sufficient quantities. In addition, it is necessary to increase the priorities in proteins, which are easily absorbed and fully absorbed by the body. Here are the five best sources of protein:
- Eggs.
- Whey protein.
- All types of meat in all their forms (the leaner the meat, the more protein it contains).
- Fish and seafood, especially wild salmon, wild cod, mackerel, sardines, shrimp, mussels, scallops, oysters and tilapia.
- Chicken and poultry.
- All seafood, including shellfish.
- Soy and its derivatives.
- All wild mushrooms.
- Milk and dairy products.
- All types of cheese with a fat content not exceeding 50%.
- All kinds of seeds. All kinds of nuts.
You may have heard that the majority of plant protein sources are not "complete" due to the amino acid spectrum, but that's not a difficult hurdle to overcome. They can also provide you with all of the essential amino acids if you consume a variety of plant proteins. To maximize fat loss, choose plant sources that contain more protein per calorie and provide a combination of amino acids that are not needed in your diet.
Good sources of plant protein for weight loss:
- tofu cheese.
- beans, lentils and peas.
- whole grains of wheat.
- chia seeds, hemp, pumpkin (the pumpkin itself) and sunflower seeds.
Eat protein - lose weight
You are probably wondering why it is so important to use protein for weight loss? The fact is that foods rich in protein are able to:
- quickly satisfy hunger;
- bring a feeling of fullness;
- overcome cravings for sweets.
And this is very important in the process of losing excess weight. In addition, the protein is able to increase the physical strength of the body, therefore, it will be a place to "draw" energy for fitness. And, sorry, the main benefit of protein for weight loss is that in the body it does not turn into fat, unlike carbohydrates, but nourishes the muscles which burn quickly.
The richest and most generous source of protein for weight loss these days are industrial protein cocktails. There was a time when only bodybuilding enthusiasts and professional athletes paid attention to it. Today, protein cocktails are well known to anyone striving for weight loss.
Protein For Weight Loss - Where To Buy Fat Burner Protein?
Protein is essential for weight loss, but how can you be sure it's all true?
Let's try to solve this problem a bit below:
- A high protein diet provides our body with building blocks (amino acids), which the body can also produce. Muscle mass is important when losing fat! The more muscle you have, the more calories you burn during the day: muscles allow you to do more physical activity, which in turn burns more calories.
- When you consume calories in the form of protein, your body burns up to 20-35% of those calories during digestion. This is called the "thermal effect" of food. This is much more than 5 percent of the calories burned by fat or 5 to 15 percent.
- Studies have also shown that a diet high in protein can help suppress appetite and make it easier for you to stick to it. And, as any good dietitian will tell you, the best diet for you is one that is forcibly yours.
- belok takzhe cmozhet pomoch to you from bas vec, podderzhivaya zdorovy uroven in blood glyukozy, dopolnitelno pomogaya to you kontrolirovat golod and chuvctvovat yacnoct uma and funktsionalnoct, dazhe kognaya moda vasoha dnevotyn
What do we mean by "high protein diet"?
You don't need to copy a stereotypical weight training diet etc. , to obtain a sufficient amount of protein. With a high protein diet, women should consume 0. 6 to 1. 0 g of protein per kilogram of weight, and 1. 3 to 2. 3 g per kilogram for men. In other words, protein should make up about 25-45% of your daily intake, and the transition to a diet should be gradual: start a week in the morning.
What threatens the rejection of protein foods during weight loss
With a lack of protein in food, especially with a decrease in the total calorie content of the food ration during weight loss, the processes of protein replenishment and synthesis are disturbed in the body.
First of all, it will be felt by the organs where physiological cell renewal occurs at the fastest rate: the gastrointestinal gland, the bone marrow, the intestines. Therefore, protein is especially needed for those who are losing weight. But how is it correct to consume it, how to combine proteins of plant and animal origin? Read about it below.
The right protein for weight loss
The ideal protein does not exist in nature. Distinguish between proteins of animal and vegetable origin. The first group includes dairy products, meat, fish, eggs and seafood. The second - vegetables, legumes, nuts, grains.
The question immediately arises: what proteins should you use for weight loss?
According to dieticians, animal protein should make up about 50-60% of all protein in the diet because the plant deteriorates and you don't feel enough. But it's important to understand that your best bet will definitely not be pork, but dietary types of meat, poultry, fish, skim milk, and dairy products.
To increase the digestibility of protein foods by the body, it is necessary, in addition to cereal and meat dishes, to consume vegetables. They contain cellulose, extracts, mineral salts, vitamins, in the service of better food digestibility. If you follow this recommendation in the diet, the feeling of hunger will not haunt you, and the process of losing weight will be painless.
Simple counting
How much protein should you eat? Ideally, your norm should be calculated individually by a medical dietician, taking into account gender, age and level of physical activity. In general, the recommendations of the Nutrition Research Institute are as follows. An adult person should receive 0. 9-1. 2 g of pure protein per kilogram of normal body mass per day.
This is the normal weight, that is, the excess fat in this case is not taken into account. It is possible to determine the percentage of fat in the body with the help of a special examination - bioimpedance analysis. If you do not have such an opportunity, then the normal body weight can be calculated approximately according to a well-known formula: subtract from the growth in centimeters one hundred units.