Protein is one of the most valuable and "wonderful" nutritional elements. They are not made of other substances, cannot "build up" in the body, like money in a bank. We are sometimes quite skeptical about protein, believing that these strange chains of amino acids are only needed by bodybuilders, and that meat is the food of men. Meanwhile, we, women, need proteins to lose weight just as children need them to grow, and people who have a cold need to recover.
Nutritionists have long asserted that everyone needs protein, regardless of gender, this is not a "food for men". Yes, they're really almost at the top of the food pyramid that diagrammatically depicts the basics of healthy nutrition, but that doesn't mean we can go about without them. 12-15% of the daily diet should be consumed with protein. And this only happens if your figure is right for you.
Protein intake is of great importance not only for building muscle mass but also for general health. Find out why protein is so important and how many grams you need to include in your diet.
Proteins are composed of amino acid molecules linked together by peptide bonds. In the process of protein synthesis in the body, there are 20 types of amino acids involved, 8 of which (for an adult) are irreplaceable. This means that the body cannot synthesize these amino acids, they only come to food.
Proteins are used for the metabolism of substances in cells, the production of enzymes, hormones, immune antibodies and other compounds that provide all the vital functions of the body.
Even the poorest diet includes a certain amount of protein. The question is whether it has sufficient health, good physicality and high-quality functioning of all systems and organs.
Health benefits of protein
If you are in good health and you want to stay in good shape, you should include enough protein in your diet. Here are some reasons to check if you're using it to its fullest.
- Protein helps keep weight off. A high-protein diet can help boost metabolism and reduce hunger. Right off the bat, several studies have recognized high-protein diets as the most effective for weight loss. It increases metabolism and burns 80-100 calories more than a low protein diet. In addition, protein is removed from weight gain after the end of the diet.
- Protein is great for bone health. Studies have shown that protein from food can help retain calcium in the bones, promoting their strength and health.
- Protein lowers blood pressure. Research has found that protein, especially plant-based protein, has beneficial effects on blood pressure.
Protein helps keep you in shape, helps with bone health and stress. It also promotes the recovery of damaged tissues and is necessary for building muscle mass and increasing strength.
However, it is difficult to say exactly how much protein you need to consume to get all these benefits. Everything 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 individuals is 0. 8 grams per kilogram of body weight.
In addition, the recommended protein intake was approved by one document, indicating that the physiological requirement for protein for adults is between 65 and 117 grams per day for men and between 58 and 87 grams per day. day for women.
If we take into account that the average weight of women is from 60 to 70 kg, and men - from 70 to 90 kg, then 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 doing strength training and 1. 2-1. 4 grams for current.
It is not surprising that in different countries protein norms vary, but a universal value does not exist even within the limits of a single country. In 2015, in the US, "Protein Summit" was held, at which more than 40 scientists discussed the effects 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 poco USA to belarusian. That is, at the summit, they decided that the standard was to count 1. 6 grams of protein per kilogram a day per day.
Use the average to decide how much protein you need.
Who needs protein the most: lose weight, get sick, grow up?
Protein is simply essential for people trying to cure ARVI. Scientists have proven that during prostitution, the body's need for protein increases by about 30-40%. The body "sculpts" millions of immune cells designed to fight viruses.
And to do this, he uses the only material available to him - muscle. Of course, treat the submissive with tea, honey and boil. But all the same, it is advisable to increase the amount of protein in the diet by a third for earlier recovery. 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 stars of the "upper class" and the general public. Do not want to go on a strict diet - try to consume protein products only after 19: 00. An early protein dinner will help you "miracle" lose weight in your sleep. Protein must be in your child's diet! They are needed by the body to produce growth hormone. The production of this hormone increases during the body's growth (up to 20 years of age), and then declines at an average rate of 14% per decade.
What products to supplement protein to lose weight
It is clear that in any product there are proteins, fats and carbohydrates. But for a product to be called protein, it must contain more than 10% protein (you can find this on the label). Also, the squirrel may be of animal origin, but it may be of animal origin. It is believed that for effective weight loss in the diet, it is necessary to include both such 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 adequate amounts. In addition, it is necessary to increase the priority of easily absorbed and fully absorbed proteins by the body. Here are the five best sources of protein:
- Egg.
- Whey protein.
- All meats 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, scallops and tilapia.
- Chicken and poultry.
- All seafood including crustaceans.
- Soybean and its derivatives.
- All wild mushrooms.
- Milk and dairy products.
- All cheeses have no more than 50% fat content.
- All types of seeds. All types of seeds.
You may have heard that most plant-based protein sources are not "complete" due to their abundance of amino acids, but this is not a difficult obstacle to overcome. They can give you all the essential amino acids equally if you consume a variety of plant-based proteins. For maximum fat loss, choose plant sources that contain more protein per calorie and provide a combination of non-essential amino acids to your diet.
Good plant-based protein sources for weight loss:
- cheese tofu.
- beans, lentils and peas.
- whole grains.
- chia seeds, hemp, pumpkin (which is pumpkin) and sunflower seeds.
Eat protein - lose weight
You must be wondering why it is so important to use protein when losing weight? The fact is that protein-rich foods are capable of:
- quickly satisfy hunger;
- gives a feeling of fullness for a long time;
- overcome cravings for sweets.
And this is very important in the process of losing excess weight. In addition, protein has the ability to increase fitness for the body, so it will be a place to "suck" energy for exercise. And, sorry, the main advantage that protein has for weight loss is that it doesn't turn into fat in the body, unlike carbohydrates, which nourishes rapidly burned muscles.
The most abundant and abundant source of protein for weight loss in our day is the industrial protein cocktail. Once upon a time, only fitness fans and professional athletes noticed them. Nowadays, protein cocktails have become popular among all those who are trying to lose weight.
Protein for weight loss - Where to buy Protein Fat Burner?
Protein is important for weight loss, but how can you be sure it's all right?
Let's try to work around this a bit below:
- A high-protein diet provides our bodies with building blocks (amino acids), which the body can also produce. Muscle mass is important in 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 these calories during digestion. This is called the "thermic effect" of food. This is about more than 5% of calories burned by fat or 5-15%.
- Studies have also shown that a high-protein diet can help suppress your appetite and make it easier to keep going. And, as any good nutritionist will tell you, the best diet for you is the one that works for your health.
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What does "high protein diet" mean?
You don't have to copy a stereotypical bodybuilding diet, … to get the protein you need. With a high-protein diet, women need to consume between 0. 6 - 1. 0 g of protein per kilogram of body weight and 1. 3-2. 3 g per kilogram for men. In other words, protein should make up about 25-45% of your daily intake, and the transition to the diet should be done in phases: starting the week in the morning.
What threatens to refuse protein foods when losing weight
When there is a lack of protein in food, especially when the total number of calories in a food diet is reduced during weight loss, the process of replenishment and protein synthesis in the body is disrupted.
First of all, it will be sensed by those organs where physiological cellular renewal takes place at the fastest rate: the digestive glands, the bone marrow, the intestines. Therefore, protein is especially necessary for people who are losing weight. But how to consume the right way, how to combine protein of plant and animal origin? Read about it below.
Protein suitable for weight loss
The ideal protein does not exist in nature. Distinguish between proteins of plant and animal origin. The first group includes dairy products, meat, fish, eggs and seafood. Second - vegetables, legumes, nuts, grains.
The question immediately arises: what proteins should be used when losing weight?
According to nutritionists, animal-based protein should make up about 50-60% of the total protein in the diet, because plants grow less, and you feel inadequate. But it's important to understand that your best choice will certainly not be pork, but meats, poultry, fish, low-fat milk and dairy products.
To increase the body's ability to digest protein foods, in addition to cereals and meat dishes, it is necessary to eat vegetables. They contain cellulose, peripheral substances, mineral salts, vitamins, serving the best food digestion process. If you follow this recommendation in the 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 your doctor-nutritionist, taking into account your gender, age, and level of physical activity. Overall, the Institute of Nutrition's recommendations are as follows. An adult should get between 0. 9 and 1. 2 g of pure protein per kilogram of normal body mass per day.
That is normal weight, that is, excess fat in this case is not taken into account. It is possible to determine the percentage of body fat with the help of a special test - bioassay analysis. If you do not have such an opportunity, the normal weight of the body can be approximated according to a well-known formula: subtract the growth in centimeters per hundred.