Protein is one of the most precious and "magical" nutrients. They are not formed by other substances, it is impossible to "accumulate" them in the body, like money in a bank. We are sometimes quite wary of protein, believing that these bizarre amino acid chains are only needed by bodybuilders and that meat is man's food. In the meantime, we women need protein to lose weight just as children need it to grow and those who are cold need to recover.
Nutritionists have long confirmed that everyone needs protein, regardless of gender, this is not a specific "male food". Yes, they are really almost at the top of the food pyramid that schematically represents the basis of a healthy diet, but that doesn't mean we can do without them. 12-15% of the daily ration should be consumed with protein. And this is 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 need to include in your diet.
Proteins are made up of amino acid molecules linked together by peptide bonds. 20 amino acids are involved in the synthesis of proteins in the body, eight of which (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 provide all the important functions of the body.
Even the poorest diet includes a certain amount of protein. The question is whether it is enough for health, good physical fitness and high-quality work of all systems and organs.
The health benefits of protein
If you are in good health and want to keep yourself in good physical shape, you should have enough protein in your diet. Here are some reasons to check if you are consuming it properly.
- Protein helps keep weight in order. A high-protein diet can help boost metabolism and reduce hunger. Immediately, several studies recognize a high-protein diet as the most effective for weight loss: it increases metabolism and burns 80-100 calories more than low-protein diets. In addition, proteins are removed from weight gain after the end of the diet.
- Protein is good for bone health. Studies have shown that protein from food can help retain calcium in the bones, which has a beneficial effect on their strength and health.
- Protein lowers blood pressure. Research has found that proteins, particularly plant proteins, have beneficial effects on blood pressure.
Protein helps keep you in good shape, is useful for bone health and blood pressure. It also promotes the recovery of damaged tissues 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 these benefits. It all depends on your age, physical activity level and goals.
How Much Protein Should You Eat Per Day?
The National Institutes of Health's official recommendation for protein intake for healthy people is 0. 8 grams per kilogram of body weight.
In addition, the recommended protein norms are endorsed by a document, which indicates that the physiological protein requirement for the adult population ranges from 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 from 60 to 70 kilograms, and men - from 70 to 90 kilograms, they recommend consuming more protein - about 1. 2-1. 5 grams per kilogram.
At the same time, foreign studies recommend consuming this amount of protein for athletes - 1, 4-1, 8 grams for those who are engaged in strength training and 1, 2-1, 4 grams for the current.
Unsurprisingly, protein standards differ in different countries, but there is no universal value even within the boundaries of one country. The "Protein Summit" was held in the United States in 2015, during which more than 40 scientists discussed the effect of proteins on human health.
Ocnovyvayac nA vceh iccledovaniyah, predctavlennyh nA Artprice. comThat is, at the top they decided that the norm is to count 1. 6 grams of protein per kilogram of one day per day.
Use averages to decide how much protein you need.
Who Needs Protein Most: Lose Weight, Get Sick, Grow?
Protein is simply necessary for those who are trying to cure ARVI. Scientists have shown that during prostitution the body's protein requirement increases by about 30-40%. The body "sculptures" millions of immune cells designed to fight the virus.
And for this he uses the only material at his disposal: muscles. Treat the prostitute with tea, honey and boiled, of course, tasty. However, it is worth increasing the amount of protein in the ration by a third to recover sooner. 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 all over the world, both among the stars of the "upper tier", and among the general public. I don't want to eat a full diet - try to only consume protein products after 7pm. 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 a growth hormone. The production of this hormone increases during the body's growth period (up to 20 years), and then decreases at an average rate of 14% per decade.
What products to take protein for weight loss
It is clear that in every 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 may 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 those 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 essential amino acids in sufficient quantities. In addition, it is necessary to increase the priorities in proteins, which are easily absorbed and completely absorbed by the body. These are the five best sources of protein:
- Egg.
- 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.
- 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 most plant protein sources are not "full" due to the amino acid spectrum, but this is not a difficult obstacle to overcome. They can equally provide you with all the essential amino acids if you consume a variety of plant proteins. To maximize fat loss, choose plant-based sources that contain more protein per calorie and that provide a combination of unnecessary amino acids in your diet.
Good sources of plant-based protein for weight loss:
- tofu cheese.
- beans, lentils and peas.
- whole grains of wheat.
- chia seeds, hemp, pumpkin (pumpkin itself) and sunflower seeds.
Eat protein - lose weight
You are probably wondering why it is so important to use protein when losing weight? The fact is that protein-rich food is capable of:
- quickly satisfy hunger;
- bring a feeling of fullness;
- win the craving for sweets.
And this is very important in the excess weight loss process. In addition, the protein is able to increase the physical strength of the body, so it will be somewhere to "draw" energy to do fitness. And, sorry, the main benefit that protein gives for weight loss is that in the body it does not turn into fat, unlike carbohydrates, but it feeds the muscles that are burning fast.
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 sportsmen paid attention to them. Today, protein cocktails are well known to anyone striving to lose weight.
Protein for weight loss: where to buy protein fat burners?
Protein is key to losing weight, but how can you be sure it's all true?
Let's try to fix this a little bit below:
- A high-protein diet provides our body with building blocks (amino acids), which the body can also produce. Muscle Mass Matters During Fat Loss! The more muscle you have, the more calories you burn throughout the day - muscles allow 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 these calories during digestion. This is called the "heat effect" of food. This is much more than 5 percent of the calories burned from fat, or 5-15 percent.
- Studies have also shown that a high-protein diet can help suppress appetite and make it easier to maintain it. And, as any good dietician will tell you, the best diet for you is the one that belongs to you.
- belok takzhe cmozhet pomoch unto you from bottom vec, podderzhivaya zdorovy uroven in glyukozy of blood, dopolnitelno pomogaya unto you kontrolirovat golod e chuvctvovat yacnoct uma e funktsionalnoct, dazhe kognociet kano zhnatel vasha dne oo
What is meant by "high protein diet"?
It is not necessary to copy a stereotypical bodybuilding diet, etc. , To get a sufficient amount of protein. With a high-protein diet, women need to consume 0. 6 to 1. 0 g of protein per kilogram of weight and 1. 3-2. 3 g per kilogram for men. In other words, protein should be around 25-45 percent of your daily allowance, as a result, and the transition to a diet should be gradual - start a week in the morning.
What threatens the rejection of protein foods when losing weight
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 replenishment and synthesis of proteins are disrupted in the body.
First of all, it will be felt by those organs in which the physiological renewal of cells occurs at the fastest rate: the gastrointestinal gland, bone marrow, intestines. Consequently, 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 below.
The right protein for weight loss
The ideal protein does not exist in nature. Distinguish proteins of animal and vegetable origin. The first group includes dairy products, meat, fish, eggs, seafood. The second - vegetables, legumes, nuts, cereals.
The question immediately arises: which proteins should be used when losing weight?
According to dieticians, animal-based proteins should be about 50-60% of all dietary proteins, because the plant gets worse and you don't feel enough. But it is important to understand that your best choice will certainly not be pork, but dietary types of meat, poultry, fish, skim milk and dairy products.
To increase the digestibility of protein food by the body, it is necessary, in addition to cereals and meat dishes, to consume vegetables. They contain cellulose, extractives, mineral salts, vitamins, at the service of the best digestibility of food. If you follow this recommendation in your diet, the feeling of hunger will not haunt you and the weight loss process will be painless.
Simple counting
How much protein do you need to consume? Ideally, your norm should be calculated individually by a doctor-dietician, taking into account gender, age, level of physical activity. In general, the recommendations of the Nutrition Research Institute are as follows. An adult person should receive 0. 9 to 1. 2 g of pure protein per kilogram of normal body mass per day.
It 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 weight of the body can be calculated approximately according to a well-known formula: subtract from the growth in centimeters one hundred units.