Protein is one of the most valuable and "magical" nutritional elements. They are not formed from other materials, it is impossible to "collect" them in the body, like money in the bank. We are sometimes a bit suspicious of protein, believing that this strange chain of amino acids is only needed for bodybuilders, and meat is men’s food. Meanwhile, we, women, need protein to lose weight just as children need it for growth, and those who are cold need it for recovery.
Nutritionists have long confirmed that everyone needs protein, regardless of gender, this is not a specific "men’s food". Yes, they are really almost at the top of the food pyramid that schematically illustrates the basics of healthy eating, but that doesn’t mean we can wander without them. 12-15% of the daily ration should be taken with protein. And this is only if your figure suits you.
The amount of protein is very important not only for building muscle mass, but also for overall health. Find out why protein is so important and how many grams you should include in your diet.
Proteins are made up of amino acid molecules that are linked to each other by peptide bonds. In protein synthesis in the body, 20 amino acids are involved, eight of which (for adults) are irreplaceable. This means the body cannot synthesize these amino acids, it just comes 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 essential functions of the body.
Even the poorest diets include a certain amount of protein. The question is whether it is enough for health, good physical shape and high quality work for all systems and organs.
The health benefits of protein
If you are in good health and you want to maintain good physical shape, you should have enough protein in your diet. Here are some reasons to check if you are eating enough.
- Protein helps keep weight in an orderly state. A high -protein diet can help increase metabolism and reduce hunger. Immediately, several studies recognized a high -protein diet 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 good for bone health. Studies have shown that protein from food can help retain calcium in bones, which has a beneficial effect on their strength and health.
- Protein lowers blood pressure. Research has found that proteins, especially plant -based proteins, have a beneficial effect on blood pressure.
Protein helps keep itself in good shape, useful for bone health and stress. It also promotes the recovery of damaged tissue and is needed to build muscle mass and increase strength.
However, it is difficult to say exactly how much protein you need to take in all of these benefits. It all depends on your age, level of physical activity and goals.
How Much Protein Should You Eat A 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 shows that the physiological requirement 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 from 60 to 70 kilograms, and men - from 70 to 90 kilograms, then they recommend to consume more protein - about 1. 2-1. 5 grams per kilogram.
At the same time, foreign studies advise to take this amount of protein for athletes - 1. 4-1. 8 grams for those involved in strength training, and 1. 2-1. 4 grams for current.
It is not surprising that in different countries protein norms differ, but a universal value does not exist even within the limits of one country. In the United States in 2015, a "Protein Summit" was held, 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 dietologist profeccor Konnektikutckogo univerciteta, cdelala vyvod chto vpolne bezopacno and dazhe dva raza poleznybel diet to improve the USA. That is, at the summit they decided that the norm was to count 1. 6 grams of protein per kilogram per day per day.
Use an average to determine the amount of protein you need.
Who needs protein the most: losing weight, getting sick, growing up?
Protein is only needed 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 "carves" out of it millions of immune cells designed to fight the virus.
And for this he uses the only material available to him - muscle. Treat prostude with tea, honey and boiled, of course, delicious. But all the same, it is worth increasing the amount of protein in the ration by one -third to recover faster. Protein for weight loss is very difficult to overestimate.
Protein diet for weight loss
There are many options for modern protein diets, which are very popular around the world - both among "upper echelon" stars, and among the general public. Don’t want to eat a complete diet - try to eat 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 in a child's diet! They are needed for the body to produce growth hormone. The production of this hormone grows during the body’s growth period (up to 20 years), and then decreases at an average rate of 14% per decade.
What products should be taken protein for weight loss
It is clear that in any product there are proteins, fats and carbohydrates. But for a product called protein, it must contain more than 10% protein (you can get this information on the label). Also, squirrels can be of animal origin, but they can be of animal origin. It is believed that for effective weight loss in the diet, it is necessary to include both such products and other products.
What is the best source of protein for weight loss?
The best food source of protein for fat loss is rich in nutrients and contains all essential amino acids in sufficient quantities. In addition, it is necessary to increase the preference in protein, which is easily absorbed and fully absorbed by the body. Here are the five best sources of protein:
- Eggs.
- Whey Protein.
- All types of meat in any form (the thinner the meat, the more protein is contained in it).
- Fish and seafood, especially wild salmon, wild cod, mackerel, sardines, shrimp, clams, clams, oysters and tilapia.
- Chicken and chicken.
- All seafood includes crustaceans.
- Soy and its derivatives.
- All wild mushrooms.
- Milk and dairy products.
- All types of cheese with a fat content of not more than 50%.
- All kinds of seeds. All kinds of nuts.
You may have heard that the majority of plant protein sources are not "full" due to the amino acid spectrum, but this is not a difficult barrier to overcome. They can also give you 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 needed for your diet.
Good Plant -Based Protein Sources for Weight Loss:
- tofu cheese.
- beans, lentils and peas.
- whole grains of wheat.
- chia seeds, flax, pumpkin (the pumpkin itself) and sunflower seeds.
Eat protein - lose weight
You may be wondering why it is so important to use protein while losing weight? The fact is that foods rich in protein are able to:
- quickly satisfies hunger;
- brings a sense of satiety;
- overcome the craving for sweets.
And this is very important in the process of losing excess weight. In addition, protein is able to increase the physical strength of the body, therefore, it will be a place to "pull" energy to do fitness. And, sorry, the main advantage provided by protein for weight loss is that in the body it does not turn into fat, unlike carbohydrates, but nourishes fast -burning muscles.
The richest and cheapest source of protein for weight loss in our time is the industrial protein cocktail. There are times when only bodybuilders and professional athletes pay attention to them. Today, protein cocktails are popular with everyone trying to lose weight.
Protein for weight loss - where to buy a protein fat burner?
Protein is important for weight loss, but how can you make sure it’s all right?
Let's try to resolve this issue a bit below:
- A high protein diet provides our bodies with building blocks (amino acids), which can also be produced by the body. Muscle mass is important during fat loss! The more muscle you have, the more calories you burn during the day: muscle allows you to do greater physical activity, which in turn, burns more calories.
- When you take in calories in the form of protein, your body burns up to 20-35 percent of these calories during digestion. This is called the "heat effect" of food. This is more than 5 percent of the calories burned by fat or 5-15 percent.
- Studies have also shown that a high -protein diet can help suppress appetite and make it easier for you to adhere to it. And, as any good dietitian will tell you, the best diet for you is the diet you have with strength.
- turn takzhe cmozhet pomoch to you from under vec, podderzhivaya zdorovy uroven in blood glyukozy, dopolnitelno pomogaya to you kontrolirovat golod and chuvctvovat yacnoct uma and funktsyonalnoct, dazhe kogda vasha dnevkonaya norm ni oz mozhetociy be.
What is a "high protein diet"?
You don’t have to copy stereotypical bodybuilding diets, etc. , to obtain a sufficient amount of protein. On a high-protein diet, women should consume from 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 ration, therefore, 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 caloric content of food rations during weight loss, the process of protein replenishment and synthesis is disrupted in the body.
First of all, it will be felt by the organs where the renewal of cell physiology occurs at the fastest rate: the gastrointestinal glands, bone marrow, intestines. Therefore, protein is very necessary for those who are losing weight. But how is it right to eat it, how to combine proteins from plants and animals? Read about it below.
Protein suitable for weight loss
The ideal protein does not exist in nature. Distinguish proteins of animal and plant origin. The first group includes dairy products, meat, fish, eggs, seafood. The second - vegetables, legumes, nuts, cereals.
The question immediately arises: what protein should be used while losing weight?
According to dietitians, the protein of animal origin should be about 50-60% of all protein in the diet, because the plant grows worse, and you do not feel enough. But it is important to understand that your best choice is definitely not pork, but diet types of meat, poultry, fish, low -fat milk and dairy products.
To improve the digestion 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, present the best digestibility of food. If you follow these recommendations in the diet, hunger will not haunt you, and the process of losing weight will be painless.
Simple calculation
How much protein do you need to consume? Ideally, your norm should be calculated individually by a doctor-dietitian, taking into account gender, age, level of physical activity. In general, the recommendations of the Nutrition Research Institute are as follows. Adults should receive from 0. 9 to 1. 2 g of pure protein per kilogram of normal body mass per day.
It is a 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 special screening - bioimpedance analysis. If you do not have such an opportunity, normal weight can be calculated according to a well -known formula: to subtract growth in one hundred centimeters units.