Protein is one of the most valuable and "magical" nutrients. They do not come from other substances, they cannot be "accumulated" in the body like money in a bank. We are sometimes very skeptical of proteins, believing that these strange amino acid chains are only needed for bodybuilders and that meat is a man's food. Meanwhile, we women need protein to lose weight, just as children need it to grow up, and those who are cold need it to heal.
Dietitians have long confirmed that everyone needs protein, regardless of gender, this is not a special "men's meal". Yes, they are almost at the top of the food pyramid, which schematically describes the basics of a really healthy diet, but that doesn't mean we can live without them. 12-15% of the daily diet should be consumed with protein. And only if your figure suits you.
The amount of protein is important not only for building muscle mass, but also for overall health. Learn why protein is so important and how many grams you should include in your diet.
A protein is made up of amino acid molecules bound together by peptide bonds. 20 amino acids are involved in the synthesis of protein in the body, eight of which (for adults) are indispensable. This means that the body cannot synthesize these amino acids, they only come with food.
Proteins are used in cells for metabolism, the production of enzymes, hormones, immune antibodies and other compounds that provide all the important functions of the body.
Even the poorest diet contains a certain amount of protein. The question is, is it enough for health, good physical shape and high quality functioning of all systems and organs?
Protein health benefits
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 check if you are consuming it adequately.
- Protein helps regulate weight. A high-protein diet can help increase metabolism and reduce hunger. Immediately, a number of studies recognize that a high-protein diet is the most effective for weight loss. It increases metabolism and burns 80-100 calories more than low-protein diets. In addition, protein is removed from weight gain after the diet is over.
- Protein is good for bone health. Studies show that dietary protein can help store 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.
Protein helps maintain good health, is good for bone health and pressure. It also promotes the regeneration of damaged tissues and is needed to build muscle mass and increase 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 do you need to eat per day
The official recommendation of the National Institute of Health for protein intake for healthy people is 0. 8 grams per kilogram of body weight.
Also, the recommended protein norms are confirmed by a document stating that the physiological need for protein for adults is between 65-117 grams per day for men and 58-87 grams for women.
Given that the average weight of women is 60-70 kilograms, and men 70-90 kilograms, then they recommend consuming more protein - about 1, 2-1, 5 grams per kilogram.
At the same time, external studies recommend that athletes consume this amount of protein - 1, 4-1, 8 grams for strength training, and 1, 2-1, 4 grams for current.
Not surprisingly, protein norms vary from country to country, but a universal value does not exist even within one country. In 2015, the United States hosted the Protein Summit, where more than 40 scientists discussed the effects of protein on human health.
Ocnovyvayac nA vceh iccledovaniyah, predctavlennyh nA cammite, Nenci Rodrigec (Nancy Rodriguez) and nutritionist profeccor Konnectikutckogo univerciteta, cdelala vyvod chto vpolne bezopacno and dazhe dva raza polezka, diet to increase USA diet. That is, the summit decided that the norm should be 1. 6 grams of protein per kilogram per day.
Use averages to decide how much protein you need.
Who needs more protein: lose weight, get sick, grow?
Protein is simply necessary for those trying to treat ARVI. Scientists have shown that prostitution increases the body's need for protein by about 30-40%. The body "sculpts" millions of immune cells from them, designed to fight the virus.
To do this, he uses the only material in his hand - muscles. Treat the cold with tea, honey and boiled, of course, delicious. But at the same time, it is worth increasing the amount of protein in the diet by a third to recover faster. It is really difficult to overestimate the amount of protein to lose weight.
Protein diet to lose weight
There are many variants of the modern protein diet, which is extremely popular all over the world - both among the stars of the "upper echelon" and among the general public. I 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 "magically" in your sleep. Protein is a must in a child's diet! They are necessary for the body to produce growth hormone. The production of this hormone increases during the growth of the body (up to 20 years) and then decreases rapidly by an average of 14% in ten years.
What products should be taken protein to lose weight
Obviously, any product contains proteins, fats and carbohydrates. But to name a product protein, it must contain more than 10% protein (this information can be found on the label). In addition, the squirrel may be of animal origin, but it may be of animal origin. It is believed that both these and other products should be included in the diet to lose weight effectively.
What are the best sources of protein to lose weight?
The best sources of protein for fat loss are rich in nutrients and contain sufficient amounts of all essential amino acids. In addition, it is necessary to increase the priority in proteins so that they are easily absorbed and fully absorbed by the body. These are the top five protein sources:
- eggs.
- Whey Protein.
- All kinds 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 crustaceans.
- Soy and its derivatives.
- All wild mushrooms.
- Milk and dairy products.
- All types of cheese with a fat content not exceeding 50%.
- Seeds of all kinds. All kinds of nuts.
You may have heard that most plant protein sources are not "full" according to the amino acid spectrum, but this is not a difficult obstacle to overcome. If you consume different plant proteins, they can provide you with all the essential amino acids equally. To maximize fat loss, choose vegetable sources that contain more protein in each calorie and provide a combination of amino acids that are not needed for your diet.
Good plant protein sources for weight loss:
- tofu cheese.
- beans, lentils and peas.
- whole wheat grains.
- chia seeds, hemp, pumpkin (pumpkin itself) and sunflower seeds.
Eat protein - lose weight
Perhaps you are wondering why it is so important to use protein when losing weight? The fact is that protein-rich foods are able to:
- to satisfy hunger as soon as possible;
- brings a feeling of fullness;
- Eliminate cravings for sweets.
And this is very important in the process of losing weight. In addition, protein is able to increase the body's physical strength, so it will be in one place to "pull" energy to engage in fitness. Unfortunately, the main advantage of protein for weight loss is that, unlike carbohydrates, it is not converted into fat in the body, but nourishes fast-burning muscles.
The richest and most generous source of protein for weight loss today are industrial protein shakes. There was a time when only bodybuilding enthusiasts and professional athletes paid attention to them. Today, protein shakes are well known to anyone trying to lose weight.
Protein for weight loss - where to get protein fat burner?
Protein is very important for weight loss, but how can you be sure it is true?
Let's try to solve this problem a little below:
- A high-protein diet provides our body with building materials (amino acids) that the body can 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 do more physical activity, which in turn burns more calories.
- When calories are consumed in the form of protein, the body burns 20-35 percent of these calories during digestion. This is called the "thermal effect" of food. This is more than 5 percent or 5-15 percent of the calories burned by fat.
- Studies have also shown that a high-protein diet can help suppress your appetite and make it easier for you to stay connected. And any good dietitian will tell you that the best diet for you is the one that belongs to you in strength.
- belok takzhe cmozhet pomoch you lower vec, podderzhivaya zdorovy uroven in blood of glucose, dopolnitelno pomogaya you kontrolirovat golod and chuvctvovat yacnoct uma and noct, dazhe kogda vasha dnevnaya norm kaloryy mozhet be otnocitel funktsyonalkoy.
What is meant by a "high protein diet"?
Stereotyped physical training, etc. to get enough protein. There is no need to copy the diet of. In a high-protein diet, women should consume 0, 6-1, 0 g per kilogram of body weight, and men for 1, 3-2, 3 g of protein. In other words, protein should make up about 25-45 percent of your daily diet, and the transition to a diet should be gradual: start in the morning for a week.
What threatens the rejection of protein foods when losing weight
Lack of protein in the diet, especially during weight loss, reduces the total caloric content of the diet, disrupts the processes of protein replenishment and synthesis in the body.
First of all, it will be felt by the organs where the physiological renewal of cells occurs at the highest rate: the gastrointestinal tract, bone marrow, intestines. As a result, protein is especially needed for those who are losing weight. But how is it right to consume it, how to combine plant and animal proteins? Read about it below.
The right protein to lose weight
There is no ideal protein in nature. Distinguish between animal and vegetable proteins. The first group includes dairy products, meat, fish, eggs, seafood. The second - vegetables, legumes, nuts, cereals.
The question immediately arises: what proteins should be used when losing weight?
According to dietitians, animal proteins should make up about 50-60% of all proteins in the diet, because the plant gets worse and you do not feel enough. But you need to understand that your best choice will undoubtedly be a diet of meat, poultry, fish, low-fat milk and dairy products, not pork.
In addition to grains and meat dishes, vegetables should be consumed to increase the body's ability to digest protein foods. They contain cellulose, extractives, mineral salts, vitamins, which ensure the best digestion of food. If you follow this advice in your diet, the feeling of hunger will not follow you and the weight loss process will be painless.
Simple calculation
How much protein should you consume? Ideally, your norm should be calculated individually by a dietitian, taking into account sex, age, level of physical activity. In general, the recommendations of the Research Nutrition Institute 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 in this case, excess fat is not taken into account. With the help of a special examination - bioimpedance analysis, it is possible to determine the percentage of body fat. If you do not have such an opportunity, the normal body weight can be calculated approximately according to a well-known formula: subtract one hundredth of a centimeter from growth.