Proteins are one of the most valuable and "magical" nutrients. They do not arise from other substances, it is impossible to "accumulate" them in the body, like money in a bank. At times, we are quite suspicious of proteins, believing that these bizarre amino acid chains are only necessary for bodybuilders, and that meat is food for men. Meanwhile, we women need protein for weight loss just as children need it for growth, and those who are cold need it to recover.
Nutritionists have long confirmed that everyone needs protein, regardless of gender, it is not a specific "male food". Yes, they are really almost at the top of the food pyramid that schematically shows the basics of a healthy diet, but that doesn’t mean we can do without them. 12-15% of the daily meal should be taken with protein. And only if the figure suits you.
The amount of protein is of great importance not only for building muscle mass, but also for health in general. Find out why protein is so important and how many grams you need to include in your diet.
A protein is made up of amino acid molecules that are linked together by peptide bonds. 20 amino acids participate in the synthesis of proteins in the body, of which eight (for an adult) are irreplaceable. This means that the body cannot synthesize these amino acids, they only come with food.
Proteins are used to exchange substances in cells, to produce 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 shape and quality work of all systems and organs.
Health benefits of protein
If you are in good health and want to maintain good physical shape, you should have enough protein in your diet. Here are some reasons to make sure you are consuming it adequately.
- Protein helps keep weight in order. A protein-rich diet can help increase metabolism and reduce hunger. Several studies immediately recognize a high-protein diet as the most effective for weight loss. It speeds up metabolism and burns 80-100 calories more than in 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 from food can help retain calcium in the bones, which has a beneficial effect on their strength and health.
- Protein lowers blood pressure. Studies have shown that proteins, especially plant proteins, have a beneficial effect on blood pressure.
Proteins help keep you in good shape, they are good for bone health and pressure. It also stimulates the recovery of damaged tissues and is essential 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. It all depends on your age, level of physical activity and goals.
How much protein should you eat per day
The official recommendation of the National Institutes of Health for protein intake for healthy people is 0. 8 grams per kilogram of body weight.
Also, the recommended protein norms are approved by the document, which indicates that the physiological need for protein for the adult population is from 65 to 117 grams per day for men and from 58 to 87 grams per day for women.
If we take into account that the average weight of a woman is 60 to 70 kilograms, and men - from 70 to 90 kilograms, then they recommend consuming more protein - about 1, 2-1, 5 grams per kilogram.
At the same time, foreign studies advise to consume this amount of protein for athletes - 1, 4-1, 8 grams for those who do strength training and 1, 2-1, 4 grams for the current ones.
It is not surprising that protein norms differ in different countries, but one universal value does not exist even within the borders of one country. A "Protein Summit" was held in the United States in 2015, at which more than 40 scientists discussed the impact of protein on human health.
Ocnovyvayac nA vceh iccledovaniyah, predctavlennyh nA cammite, Nenci Rodrigec (Nancy Rodriguez), i dietolog profeccor Konnektikutckogo univerciteta, cdelala vyvod chto vpolne bezopacno i dazhe dva raza norzo umeza umele u-u. That is, at the summit, they decided that the norm is to count 1. 6 grams of protein per kilogram per day.
Use averages to decide how much protein you need.
Who needs proteins the most: weight loss, disease, growing up?
Protein is simply essential 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 of them "swarms" millions of immune cells designed to fight the virus.
And for that he uses the only material available to him - muscles. Treat colds with tea, honey and cooked, of course, delicious. But still, it’s worth increasing the amount of protein in your meal by a third to recover as soon as possible. Weight loss protein is really hard to overestimate.
Protein diet for weight loss
There are many options for a modern protein diet, which is extremely popular all over the world - both among the stars of the "upper echelon" and the general public. You do not want to eat a complete diet - try to consume only protein products after 19: 00. An early protein dinner will help you lose weight in a "magical" way in your sleep. Protein must be present in the child's diet! They are necessary for the body to produce growth hormone. The production of this hormone increases during the period of growth of the organism (up to 20 years), and then decreases at an average rate of 14% per decade.
Which products to take protein for weight loss
It is clear that there are proteins, fats and carbohydrates in any product. But in order for a product to be called protein, it must contain more than 10% protein (you can find this information on the label). In addition, the squirrel may be of animal origin, but may also 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 for weight loss?
The best sources of protein for weight 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 completely absorbed in the body. Here are the five best sources of protein:
- Eggs.
- Whey Protein.
- All types of meat in any form (the less fat the meat, the more protein it contains).
- Fish and seafood, especially wild salmon, wild cod, mackerel, sardines, shrimp, mussels, caps, oysters and tilapia.
- Chicken and poultry.
- All seafood including crabs.
- Soybean and its derivatives.
- All wild mushrooms.
- Milk and dairy products.
- All types of cheese with a fat content of no more than 50%.
- All kinds of seeds. All kinds of nuts.
You may have heard that most sources of plant proteins are not "full" due to the spectrum of amino acids, but that is not an obstacle that is difficult 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 vegetable sources that contain more protein per calorie and that provide a combination of amino acids that are not essential to your diet.
Good sources of plant 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 foods rich in protein can:
- quickly satisfy hunger;
- bring a feeling of satiety;
- overcome the craving for sweets.
And that is very important in the process of losing extra pounds. In addition, protein is able to increase the physical strength of the body, so it will be somewhere to "draw" energy for fitness. And, sorry, the main advantage that proteins give for weight loss is that they do not turn into fat in the body, unlike carbohydrates, but nourish the muscles that burn quickly.
The richest and most abundant source of weight loss protein nowadays are industrial protein shakes. In the past, only bodybuilding fans and professional athletes paid attention to them. Today, protein shakes are well known to anyone who aspires to lose weight.
Weight Loss Protein - Where To Buy Protein Fat Burner?
Protein is key to weight loss, but how can you be sure it’s all true?
Let's try to solve this problem a little below:
- A protein-rich diet provides our body with building blocks (amino acids), which the body can also produce. Muscle mass is important during fat loss! The more muscle you have, the more calories you burn during the day: muscles allow you to engage in more physical activity, which in turn burns more calories.
- When you eat calories in the form of protein, your body burns up to 20-35 percent of these calories during digestion. This is called the "thermal effect" of food. That’s a lot more than 5 percent of the calories burned in fat or 5-15 percent.
- Studies have also shown that a protein-rich diet 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 yours in strength.
- belok takzhe cmozhet pomoch za vas od bottom vec, podderzhivaya zdorovy uroven u gliukozy krvi, dopolnitelno pomogaya za vas kontrolirovat golod i chuvctvovat yacnoct uma i funktsionnost, dazhe kogda vasha dnevnaya norma kalory mozhet nizko ot.
What is meant by a "high protein diet"?
You don't have to copy a stereotypical bodybuilding diet, etc. , to get enough protein. On a high-protein diet, women should 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 about 25-45 percent of your daily meal, accordingly, and the transition to a diet should be phased: start the week in the morning
What threatens to reject protein foods when losing weight
With the lack of protein in food, especially with the reduction of the total caloric content of food during weight loss, the processes of protein replacement and synthesis in the body are disrupted.
First of all, it will be felt by those organs in which the physiological renewal of cells takes place at the fastest pace: the gastrointestinal gland, bone marrow, intestines. That is why proteins are especially needed by those who are losing weight. But how to consume it correctly, how to combine proteins of plant and animal origin? Read about it below.
Real weight loss proteins
The ideal protein does not exist in nature. Distinguish between animal and plant proteins. The first group includes dairy products, meat, fish, eggs, seafood. Others - vegetables, legumes, nuts, cereals.
The question immediately arises: which proteins should be used for weight loss?
According to dietitians, animal proteins should be about 50-60% of all proteins in the diet, because the plant worsens development, and you do not 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.
In order to increase the digestibility of protein foods in the body, it is necessary, in addition to cereal and meat dishes, to consume vegetables. They contain cellulose, extracts, mineral salts, vitamins, which serve for the best digestibility of food. If you follow these dietary recommendations, the feeling of hunger will not haunt you, and the weight loss process will be painless.
Easy counting
How much protein should you consume? Ideally, your norm should be calculated individually by a dietitian, taking into account gender, age, level of physical activity. In general, the recommendations of the Research Institute of Nutrition are as follows. An adult should receive 0. 9 to 1. 2 g of pure protein per kilogram of normal body weight per day.
This is normal weight, ie excess fat is not taken into account in this case. The percentage of fat in the body can be determined with the help of a special examination - bioimpedance analysis. If you do not have such an opportunity, the normal body weight can be calculated approximately according to a well-known formula: subtract one hundred units from the growth in centimeters.