Protein is one of the most valuable and "magic" nutrients. They are not formed by other substances, and it is impossible to "accumulate" them in the body like money in a bank. We are sometimes skeptical of protein, thinking that these strange amino acid chains are only necessary for bodybuilders, and that meat is food for men. At the same time, we women need protein to lose weight, just as children need protein to grow, and those who catch a cold need 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 that depicts the basis of healthy nutrition, but that does not mean that we can move around without them. You should consume 12-15% protein every day. And this is only if your body fits you.
The protein content is not only very important for building muscle mass, but also very important for overall health. Learn why protein is so important and how many grams you need to include in your diet.
Proteins are composed of amino acid molecules connected to each other by peptide bonds. In the synthesis of protein in the body, there are 20 kinds of amino acids involved, of which 8 (for adults) are irreplaceable. This means that the body cannot synthesize these amino acids, they can only be synthesized through food.
Protein is used for the exchange of substances in cells, and is used to produce enzymes, hormones, immune antibodies and other compounds that provide all the important functions of the body.
Even the worst diet contains a certain amount of protein. The question is whether it is enough to make all systems and organs healthy, good shape and high-quality work.
The health benefits of protein
If you are healthy and want to maintain a good shape, you should have enough protein in your diet. Here are some reasons to check whether you are fully consuming.
- Protein helps maintain weight. A high-protein diet can help increase metabolism and reduce hunger. Several studies immediately confirmed that a high-protein diet is the most effective for weight loss. It can increase metabolism and burn 80-100 calories more than a low-protein diet. In addition, after the diet is over, protein will be removed from weight gain.
- Protein is good for bone health. Studies have shown that protein in food can help retain calcium in bones, which is beneficial to bone strength and health.
- Protein can lower blood pressure. Studies have found that protein, especially plant-based protein, is beneficial to blood pressure.
Protein helps keep oneself in good condition and is very useful for the health of bones 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, level of physical activity and goals.
How much protein should you eat every day
The National Institutes of Health officially recommends a protein intake of 0. 8 grams per kilogram of body weight for healthy people.
In addition, the recommended protein standard was approved by a document indicating that the physiological requirements of adults for protein are 65 to 117 grams per day for men and 58 to 87 grams per day for women.
If you take into account that the average weight of women is 60 to 70 kg, and men are 70 to 90 kg, then they recommend eating more protein-about 1. 2-1. 5 grams per kilogram.
At the same time, foreign studies recommend that athletes consume this amount of protein-strength trainers 1. 4-1. 8 grams, currently 1. 2-1. 4 grams.
It is not surprising that different countries have different standards for protein, but even within the scope of a country, there is no universal value. In 2015, the "Protein Summit" was held in the United States. More than 40 scientists discussed the impact of protein on human health.
Ocnovyvayac nA vceh iccledovaniyah, predctavlennyh nA cammite, Nenci Rodrigec (Nancy Rodriguez) and professor of dietetics Konnektikutckogo univerciteta, cdelala vyvod chto vpolne bezopacno and dazhecheckpolyznoe added to the American diet. In other words, at the summit, they decided that the standard was 1. 6 grams of protein per kilogram per day.
Use the average to determine how much protein you need.
Who needs protein most: weight loss, illness, growth?
For those trying to cure ARVI, protein is essential. Scientists have shown that during prostitution, the body's demand for protein will increase by about 30-40%. The body "sculpts" millions of immune cells designed to fight the virus.
For this, he used the only available material-muscle. Boiled with tea, honey and water, of course it is delicious. But it is still worth increasing the protein content of the ration by a third for faster recovery. The protein used for weight loss is really hard to overestimate.
Protein diet to lose weight
There are many options for modern protein diets, which are very popular all over the world-whether it is among the "upper echelon" stars or among the general public. Don’t want to eat a complete diet-try to consume only protein products after 19: 00. Early protein dinners will help you lose weight in a "magical" way during sleep. Protein must be in the diet of children! They are necessary for the body to produce growth hormone. The production of this hormone increases during the body's growth period (up to 20 years), and then decreases at an average rate of 14% every ten years.
What products can eat protein to lose weight
Obviously, any product contains protein, fat and carbohydrates. But for a product called protein, it must contain more than 10% protein (you can find this information on the label). In addition, squirrels can be of animal origin or of animal origin. It is believed that in order to effectively reduce weight in the diet, these products and other products must be included at the same time.
What is the best source of protein for weight loss?
The best protein food source for fat loss is rich in nutrients and contains sufficient amounts of all essential amino acids. In addition, increase the priority of protein, because protein is easily absorbed by the body and can be fully absorbed by the body. Here are the five best sources of protein:
- Egg.
- 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, scallops, oysters and tilapia.
- Chicken and poultry.
- All seafood including crustaceans.
- Soybean and its derivatives.
- All are wild mushrooms.
- Milk and dairy products.
- All types of cheese with a fat content not exceeding 50%.
- Various seeds. Various nuts.
You may have heard that most plant protein sources are not "complete" due to the amino acid profile, but this is not an insurmountable obstacle. If you eat a variety of plant proteins, they can also provide you with all the essential amino acids. To minimize fat, choose vegetable sources that contain more protein per calorie and provide a combination of amino acids that are not needed in your diet.
Good source of plant-based protein for weight loss:
- fermented bean curd.
- Legumes, lentils and peas.
- Whole wheat wheat.
- Chia seeds, hemp, pumpkin (the pumpkin itself) and sunflower seeds.
Eat protein-lose weight
You may be wondering why the use of protein in weight loss is so important? In fact, foods rich in protein can:
- Satisfy hunger quickly;
- Bring satiety;
- Overcome the craving for sweets.
This is very important in the process of losing excess weight. In addition, protein can increase the physical strength of the body, so it will "pick" energy for fitness somewhere. And, sorry, the main benefit of protein for weight loss is that it does not become fat in the body, unlike carbohydrates, but nourishes fast-burning muscles.
In our time, the richest and richest protein source for weight loss is an industrial protein cocktail. Once upon a time, only bodybuilders and professional athletes would pay attention to them. Today, protein cocktails are familiar to everyone who is struggling to lose weight.
Protein weight loss-where can I buy a protein fat burner?
Protein is essential for weight loss, but how can you be sure that all of this is true?
Let's try to solve this problem below:
- A high-protein diet provides our body with building blocks (amino acids), and the body can also produce these building blocks. In the process of fat loss, muscle mass is very important! The more muscle you have, the more calories you burn during the day: muscle allows you to do more physical activity, which in turn will burn more calories.
- When you consume calories in the form of protein, your body burns up to 20-35% of calories during digestion. This is called the "heat effect" of food. This is far more than 5% or 5-15% of calories burned by fat.
- Research also shows 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 diet that suits you best is your strength.
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What does "high protein diet" mean?
You don't need to copy stereotyped bodybuilding and other diets to get enough protein. In a diet high in protein, women need to consume 0. 6 to 1. 0 grams of protein per kilogram of body weight, and men need to consume 1. 3 to 2. 3 grams of protein per kilogram of body weight. In other words, protein should account for 25-45% of your daily ration. Therefore, you should transition to the diet in stages: a week from the morning
What are the threats of rejecting protein foods when losing weight
Due to the lack of protein in the food, especially during the weight loss period, the total calories given by the food is reduced, and the protein supplementation and synthesis process is disturbed in the body.
First of all, those organs with the fastest cell physiological renewal will feel it: gastrointestinal glands, bone marrow, and intestines. Therefore, protein is especially necessary for people who are losing weight. But how to eat it correctly, and how to combine protein from plant and animal sources? Read the content below.
The right protein for weight loss
The ideal protein does not exist in nature. Distinguish between animal-derived and plant-based proteins. The first group includes dairy products, meat, fish, eggs, and seafood. The second-vegetables, beans, nuts, grains.
The question immediately arises: What protein should be used for weight loss?
According to a nutritionist, animal-derived protein should account for about 50-60% of all protein in the diet, because plants grow worse and you feel not enough. But it is important to understand that your best choice is definitely not pork, but meat, poultry, fish, low-fat milk and dairy products.
In order to increase the body's digestibility of protein foods, in addition to grains and meat dishes, it is also necessary to eat vegetables. They contain cellulose, extracts, mineral salts, vitamins, and provide the best food digestibility. If you follow this advice in your diet, the feeling of hunger will not bother you, and the process of losing weight will not be painful.
Simple counting
How much protein do you need? Ideally, your standards should be calculated separately by doctors and nutritionists, taking into account gender, age, and level of physical activity. In general, the recommendations of the Institute of Nutrition are as follows. An adult should consume 0. 9 to 1. 2 grams of pure protein per kilogram of normal body weight per day.
It is a normal weight, that is, excess fat is not considered in this case. With the help of a special examination-bioimpedance analysis, the percentage of body fat can be determined. If there is no such opportunity, the normal body weight can be approximated according to a well-known formula: subtract one hundred units from centimeters.