Protein is one of the most valuable and "magical" nutrients. It is not formed from other substances, it is impossible to "accumulate" in the body, like money in a bank. Sometimes we are quite suspicious of proteins, believing that these strange chains of amino acids are only needed by bodybuilders and that meat is food for men. Meanwhile, we women need protein to lose weight, 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, this is not a specific "male food". Yes, they are indeed almost at the top of the food pyramid, which schematically depicts the basics of healthy eating, but that does not mean that we can do without them. 12-15% of the daily ration should be consumed with protein. And this is only if the figure suits you.
The amount of protein is 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.
A protein is made up of amino acid molecules that are linked together by peptide bonds. 20 amino acids are involved in protein synthesis in the body, eight of them (for adults) are essential. This means that the body cannot synthesize these amino acids, they only come with food.
Proteins are used for metabolism in cells, for the production of enzymes, hormones, immune antibodies and other compounds that provide all important functions of the body.
Even the poorest diet includes a certain amount of protein. The question is whether this is enough for health, good physical shape and quality work of all systems and organs.
The health benefits of protein
If you are in good health and want to keep fit, you need to have enough protein in your diet. Here are some reasons to check that you are consuming it adequately.
- Protein helps keep weight in order. A high-protein diet can help increase metabolism and reduce hunger. Several studies immediately recognize that a high-protein diet is 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 end of the diet.
- Protein is good for bone health. Studies show that dietary protein 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.
Protein helps keep you in good shape, is good for bone health and pressure. It also promotes the repair 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 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 with a document that shows 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 from 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 engage in 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 a country. A Protein Summit was held in the United States in 2015, at which more than 40 scientists discussed the effect of protein on human health.
Ocnovyvayac nA vceh iccledovaniyah, predctavlennyh nA cammite, Nenci Rodriguec (Nancy Rodriguez) i dietolog profeccor Konnektikutckogo univerciteta, cdelala vyvod chto vpolne opacno i dazhe dva raza bezopacno i dazhe dva raza razaUSA to increase the rate of diet. That is, at the summit 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 protein the most: weight loss, disease, growth?
Protein is simply necessary for those trying to cure ARVI. Scientists have proven that during prostitution the body's need for protein increases by about 30-40%. The body "sculpts" from them millions of immune cells designed to fight the virus.
And for that he uses the only material available to him - the muscles. Treat protude with tea, honey and boiled, of course, delicious. However, it is worth increasing the amount of protein in the ration by a third to recover faster. Weight loss proteins are really hard to overestimate.
Protein diet for weight loss
There are many options for the modern protein diet, which is extremely popular around the world - both among the stars of the "upper echelon" and the general public. You do not want to eat properly - try to consume only protein products after 19: 00An early protein dinner will help you lose weight in a "magical" way in your sleep. Protein should be present in the child's diet! They are needed by the body to produce growth hormone. The production of this hormone increases during the period of growth of the body (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 every product contains proteins, fats and carbohydrates. 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 both these and other products.
What are the best sources of protein for weight loss?
The best dietary sources of protein for fat 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 that are easily absorbed and fully absorbed by the body. Here are the top five sources of protein:
- Eggs.
- 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, mussels, oysters and tilapia.
- Chicken and poultry.
- All seafood, including crustaceans.
- Soy and its derivatives.
- All wild mushrooms.
- Milk and milk products.
- All types of cheese with a fat content of not more than 50%.
- All types of seeds. All kinds of nuts.
You may have heard that most sources of plant protein are not "complete" due to the spectrum of amino acids, but this is not an difficult obstacle to overcome. They can provide you with all essential amino acids if you consume different plant proteins. To maximizefat loss, choose vegetable sources that contain more protein per calorie and that provide a combination of amino acids that are not necessary for your diet.
Good sources of vegetable protein 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
Are you wondering why it is so important to use protein when losing weight? The fact is that foods rich in protein are capable of:
- fast satisfaction of hunger;
- brings a feeling of fullness;
- overcoming the desire for sweets.
And this is very important in the process of losing extra pounds. In addition, protein is able to increase the physical strength of the body, therefore, it will be somewhere to "draw" energy for doing fitness. And, sorry, the main advantage that protein gives for weight loss is that in the body it is not converted into fat, unlike carbohydrates, but nourishes the muscles, which burn quickly.
The richest and most generous source of protein for weight loss nowadays are industrial protein shakes. There was a time when only bodybuilding fans and professional athletes paid attention to them. Today, protein shakes are well known to anyone looking to lose weight.
Protein for weight loss - where to buy protein fat burner?
Protein is crucial for weight loss, but how can you be sure that everything is true?
Let's try to solve this problem below:
- A high protein diet provides our body with building blocks (amino acids) that 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 consume calories in the form of protein, your body burns up to 20-35 percent of those calories during digestion. This is called the "thermal effect" of food. That's a lot more than 5 percent of the calories burned from fat, or 5-15 percent.
- Studies also show that a high-protein diet can help suppress appetite and make it easier for you to stick to it. And as any good nutritionist will tell you, the best diet for you is the one that is yours by force.
- belok takzhe cmozhet pomoch do vas ot bottom vec, podderzhivaya zdorovy uroven in glyukozy na krvta, dopolnitelno pomogaya za vas kontrorovat golod i chuvctvovat yacnoct uma i funktsionalnoct, dazhe kogda vasha dnevnaya norma kalory mozhet nizko ot.
What is meant by "high protein diet"?
You do not need to copy a diet from stereotypical bodybuilding, etc. to get enough protein. In a diet high in protein, women should take from 0, 6 to 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 be about 25-45 percent of your daily ration, respectively, and the transition to a diet should be gradual: start a week in the morning
What threatens the rejection of protein foods in weight loss
In the absence of protein in the diet, especially when reducing the total caloric content of the food ration during weight loss, the processes of replenishment and synthesis of proteins in the body are disrupted.
First of all, this will be felt by those organs where the physiological renewal of cells is carried out at the fastest pace: the gastrointestinal gland, bone marrow, intestines. Therefore, protein is especially necessary for those who are losing weight. But how to properly consume, how to combine proteins of plant and animal origin? Read about it below.
The right protein for weight loss
The ideal protein does not exist 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 for weight loss?
According to nutritionists, animal protein 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 will certainly not be pork, but dietary meats, poultry, fish, low-fat milk and dairy products.
In order to increase the digestibility of protein foods by the body, it is necessary to eat vegetables in addition to cereals and meat dishes. They contain cellulose, extractives, mineral salts, vitamins that serve the best digestibility of food. If you follow this recommendation in the diet, the feeling of hunger will not haunt you, and the weight loss process will be painless.
Just counting
How much protein should you consume? Ideally, your rate should be calculated individually by a nutritionist, taking into account gender, age, level of physical activity. In general, the recommendations of the Nutrition Research 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 the normal weight, ie 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 - bioimpedance analysis. If you do not have such an opportunity, the normal body weight can be calculated approximately by a well-known formula: subtract from the growth in centimeters one hundred units.