Proteins are one of the most valuable and "magical" nutritional elements. They are not formed by other substances, it is impossible to "accumulate" them in the body, like money in a bank. We sometimes distrust proteins, believing that these bizarre amino acid chains are needed only by bodybuilders and that meat is a man's food. Meanwhile, we women need protein to lose weight, just as children need it to grow, and those who are cold are needed for recovery.
Nutritionists have long confirmed that everyone needs protein, regardless of gender, this is not a specific "male food". Yes, they really are near the top of the food pyramid that schematically outlines the basics of healthy nutrition, but that doesn't mean we can survive without them. 12-15% of the daily ration should be consumed with protein. And that's only if your figure suits you.
The amount of protein is of great importance not only for building muscle mass, but also for health as a whole. Find out why protein is so important and how many grams you need to include in your diet.
Protein consists of amino acid molecules that are linked together by peptide bonds. In protein synthesis 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 from food.
Proteins are used to exchange substances in cells, to produce enzymes, hormones, immune antibodies, and other compounds that perform all the important functions in the body.
Even the poorest diet includes a certain amount of protein. The question is whether this is enough for health, good physical fitness, and high-quality work for all systems and organs.
The Health Benefits of Protein
If you are in good health and want to stay in good physical shape, you should have enough protein in your diet. Here are some reasons to make sure you are consuming properly.
- Protein helps keep your weight in order. A high protein diet can help increase metabolism and reduce hunger. Immediately, several studies recognize a high-protein diet as the most effective for weight loss. It increases metabolism and burns 80 to 100 calories more than low-protein diets. In addition, protein is removed from weight gain after the end of the diet.
- Protein is good for bone health. Studies have shown that protein in food can help retain calcium in bones, which has a beneficial effect on strength and health.
- Protein lowers blood pressure. Research has found that proteins, especially plant proteins, have beneficial effects on blood pressure.
Protein helps keep you in good shape, it's helpful for bone health and blood pressure. It also promotes the recovery of damaged tissue and is needed to build muscle mass and increase strength.
However, it's hard to say exactly how much protein you need to consume to get all these benefits. It all depends on your age, physical activity level and 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, recommended protein standards are approved by document, which indicates that the physiological need for protein 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 to 70 kilos, and men - 70 to 90 kilos, then they recommend consuming more protein - about 1, 2-1, 5 grams per kilo.
At the same time, foreign studies recommend consuming this amount of protein for athletes - 1, 4-1, 8 grams for those who are doing weight training and 1, 2-1, 4 grams for current ones.
It is not surprising that in different countries protein norms are different, but a universal value does not exist even within the boundaries of one country. In the US, in 2015, the "Protein Summit" was held, in 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 the dietolog profeccor Konnektikutckogo univerciteta, cdelala vyvod chto vpolne bezopacno and dazhe dva razano ezannyo polezno polezno, polezno polezno in the usa, polezno polezno. That is, at the summit they decided that the norm is to count 1, 6 grams of protein per kilogram a day a day.
Use averages to decide how much protein you need.
Who else needs protein: lose weight, get sick, grow?
Proteins are simply needed by those trying to cure ARVI. Scientists have shown that, during prostitution, the body's need for protein increases by about 30-40%. The body "sculpts" millions of immune system cells designed to fight the virus.
And for that he uses the only material he has - the muscles. Treat prostitution with tea, honey and boiled, of course, tasty. Even so, it's worth increasing the amount of protein in the ration by a third to recover earlier. Proteins for weight loss are 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 "high ranking" stars and the general public. Don't want to go on a complete diet - try to consume only protein based products after 7pm. An early protein dinner will help you lose weight in a "magical" way during sleep. Proteins 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 body's period of growth (up to 20 years), and then decreases at an average rate of 14% per decade.
Which Products Carry Protein for Weight Loss
Of course, in any product there are proteins, fats and carbohydrates. But for the product to be called protein, it must contain more than 10% protein (you can find this information on the label). Also, 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 these and other products.
What are the best sources of protein to lose weight?
The best dietary sources of protein for fat loss are rich in nutrients and contain all the essential amino acids in sufficient quantity. Furthermore, it is necessary to increase priorities on proteins, which are easily absorbed and fully absorbed by the body. These are the five best sources of protein:
- Eggs.
- Whey protein.
- All types of meat in any form (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.
- Soybeans 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 most plant protein sources aren't "full" due to the amino acid spectrum, but this isn't a difficult hurdle to overcome. They can also provide all 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 that provide a combination of amino acids that aren't needed by your diet.
Good sources of vegetable 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're probably wondering why it's so important to use protein when losing weight? The fact is, protein-rich foods are capable of:
- quickly satisfy hunger;
- bring a feeling of fullness;
- overcome the craving for sweets.
And this is very important in the process of eliminating excess weight. In addition, protein is able to increase the physical strength of the body, so it will be somewhere to "draw" energy for exercise. And, sorry, the main advantage that protein gives to weight loss is that in the body it doesn't turn into fat, unlike carbohydrates, but it nourishes the muscles that burn quickly.
The richest and most generous source of protein for weight loss today is industrial protein cocktails. There was a time when only bodybuilding fans and professional sportsmen paid attention to them. Today, protein cocktails are well known to everyone struggling to lose weight.
Protein For Weight Loss - Where To Buy Protein And Fat Burner?
Protein is essential to losing weight, but how can you be sure it's all true?
Let's try to solve this problem a little below:
- A high-protein diet provides our bodies with the building blocks (amino acids) that our bodies can also produce. Muscle mass is important during fat loss! The more muscle you have, the more calories you burn during the day: Muscle allows you to engage in 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. That's much more than 5% of the calories burned by fat or 5 to 15%.
- Studies have also shown that a high-protein diet can help suppress your appetite and make it easier for you to maintain it. And, as any good nutritionist will tell you, the best diet for you is the one that is yours by force.
- belok takzhe cmozhet pomoch up to you from the bottom vec, podderzhivaya zdorovy uroven in blood glyukozy, dopolnitelno pomogaya up to you kontrolirovat golod and chuvctvovat yacnoct one and funktsionalnoct, dazhe kogdanitelnitelvne vashat kogdanitelnitelvna vasha o.
What is meant by "protein-rich diet"?
You don't need to copy a stereotypical bodybuilding diet, etc. , to get a sufficient amount of protein. On a high protein diet, women need to consume 0. 6 to 1. 0 g of protein per pound of weight and 1. 3-2, 3 g per pound for men. In other words, protein should be about 25-45 percent of your daily ration, accordingly, and the transition to a diet should be phased in: start a week in the morning.
What threatens rejection of protein foods when losing weight
With the lack of protein in food, especially with the decrease in the total caloric content of the food ration during weight loss, the protein replacement and synthesis processes are interrupted in the body.
First, it will be felt by the organs where physiological cell turnover occurs most rapidly: the gastrointestinal gland, the bone marrow, the intestines. Consequently, protein is especially necessary for those who are losing weight. But how is it correct to consume, how to combine plant and animal proteins? Read about it below.
The right protein for weight loss
The ideal protein does not exist in nature. Distinguish animal and vegetable proteins. The first group includes dairy, meat, fish, eggs, seafood. The second - vegetables, legumes, nuts, cereals.
The question immediately arises: which proteins should be used to lose weight?
According to nutritionists, animal proteins should make up about 50-60% of all protein in the diet, because the plant gets worse and you don't feel enough. But it's important to understand that your best choice will certainly not be pork, but meat types, poultry, fish, low-fat milk, and dietary 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, extractives, mineral salts, vitamins, providing better food digestibility. If you follow this dietary recommendation, the feeling of hunger will not haunt you and the weight loss process will be painless.
simple count
How much protein do you need to consume? Ideally, your standard should be calculated individually by a nutritionist, taking into account sex, age, and level of physical activity. In general, the Research Institute of Nutrition's recommendations are as follows. An adult person should receive from 0. 9 to 1. 2 g of pure protein per kilogram of normal body mass per day.
It is the normal weight, that is, 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 test - bioimpedance analysis. If you don't have that opportunity, normal body weight can be roughly calculated according to a well-known formula: subtract from growth in centimeters one hundred units.