Protein is one of the most valuable and "magical" nutrients. They are not formed by other substances, it is impossible to "accumulate" them in the body, like money in the bank. Sometimes we are quite skeptical about proteins, believing that these strange amino acid chains are only needed by bodybuilders and that meat is human food. Meanwhile, we women need protein to lose weight, just as children need it to grow, and those who are cold need it to heal.
Nutritionists have long confirmed that everyone needs protein, regardless of sex, this is not a specific "male food". Yes, they really are almost at the top of the food pyramid that schematically outlines the basics of healthy eating, but that does not mean we can walk without them. 12-15% of the daily ration should be consumed with protein. And that's only if your figure suits you.
The amount of protein is of great importance 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 the synthesis of proteins in the body, 20 amino acids are included, eight of them (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.
The health benefits of protein
If you are in good health and want to maintain a good physical shape, you need to have enough protein in your diet. Here are some reasons to check if you are consuming it adequately.
- Protein helps keep weight in order. A protein-rich diet can help increase metabolism and reduce hunger. Immediately, some studies recognize a protein diet more effective for weight loss, it increases 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. Research has found that proteins, especially plant-based proteins, have beneficial effects on blood pressure.
Protein helps to keep yourself in good shape, it is beneficial for bone health and pressure. It also promotes the recovery of damaged tissue 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. It all depends on your age, level of physical activity and your 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 rates are approved by a document, which shows that the physiological need for protein for the adult population is from 65 to 117 grams per day for males and from 58 to 87 grams per day for females.
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 engaged in strength training and 1, 2-1, 4 grams for the current.
It is not surprising that in different countries protein rates vary, but a universal value does not even exist within the borders of one country. In the US in 2015 was held the "Protein Summit", in which more than 40 scientists discussed the effect of protein on human health.
Ocnovyvayac nA vceh iccledovaniyah, predctavlennyh nA cammite, Nenci Rodrigec (Nancy Rodriguez), and nutritionist profeccor Konnektikutckogo univerciteta, cdelala vyvod chto vpolne bezopacno and dazhe dzhe dzhe devil in the US. That is, at the summit they decided that the rate is to count 1. 6 grams of protein per kilogram of a day per day.
Use averages to decide how much protein you need.
Who needs protein the most: to lose weight, to get sick, to grow?
Protein is simply necessary 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 "sculpts" from them millions of immune cells created to fight the virus.
And for that he uses the only material at his disposal - muscle. Treat the prostitute with tea, honey and boiled, of course, delicious. But anyway, it's worth increasing the amount of protein in the ration by a third in order to recover faster. Proteins for weight loss are really hard to overestimate.
Protein diet for weight loss
There are plenty of options for the modern protein diet, which is hugely popular around the world - both among "top-tier" stars, and among the general public. 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 should be present in a child's diet! They are necessary for the body in order to produce a 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.
Which protein products should you take for weight loss
It is clear that in every product there are proteins, fats and carbohydrates. But for the product to be called 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 may be of animal origin. It is believed that for effective weight loss in the diet, it is necessary to include both them and other products.
What are the best sources of protein for weight loss?
The best food 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, which 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 weaker the meat, the more protein it contains).
- Fish and seafood, especially wild salmon, wild cod, mackerel, sardines, shrimp, mussels, scallops, oysters and tilapia.
- Chickens and birds.
- All seafood including crustaceans.
- Soy and its derivatives.
- All wild mushrooms.
- Milk and dairy products.
- All types of cheese with a fat content not more than 50%.
- All kinds of seeds. All kinds of nuts.
You may have heard that most plant protein sources are not "complete" due to the amino acid spectrum, but this is not a difficult hurdle to overcome. They can provide you with all the essential amino acids equally if you consume a variety of plant proteins. To maximize fat loss, choose plant sources that contain more protein per calorie and provide a combination of amino acids that are not necessary for your diet.
Good sources of plant-based proteins for weight loss:
- tofu cheese.
- beans, lentils and peas.
- wheat cereals.
- chia seeds, hemp, squash (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 protein-rich foods are capable of:
- satisfies hunger quickly;
- brings a feeling of satiety;
- overcome the cravings 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 somewhere to "pull" energy to do fitness. And, excuse me, the main advantage that protein gives for weight loss is that in the body it is not converted into fats, unlike carbohydrates, but nourishes fast burning muscles.
The richest and most generous source of protein for weight loss nowadays are industrial protein cocktails. There was a time when only bodybuilding fans and professional athletes paid attention to them. Today, protein shakes are popular with anyone trying to lose weight.
Protein for weight loss - where to buy fat burner protein?
Protein is critical for weight loss, but how can you be sure that everything is true?
Let's try to solve this issue 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 greater 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. This is much more than 5 percent of calories burned from 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 terms of strength.
- belok takzhe cmozhet pomoch to you from the end except, podderzhivaya zdorovy uroven in blood glyukozy, dopolnitelno pomogaya for you kontrolirovat golod and chuvctvovat yacnoct uma and funktsionalnoct, dazhe kogda vasha dnevzhtelnaya be norma.
What is meant by "high protein diet"?
You do not need to copy a diet of bodybuilding stereotypes, etc. , To get a sufficient amount of protein. In a protein-rich diet, women should consume 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, accordingly, and switching to a diet should be done in stages: start a week in the morning.
What threatens the rejection of protein foods when you lose weight
With the lack of protein in food, especially with a decrease in the total caloric content of the diet during weight loss, the processes of replenishment and protein synthesis are interrupted in the body.
First of all, it will be felt by those organs where the physiological renewal of cells occurs at the fastest rate: gastrointestinal glands, bone marrow, intestines. Consequently, protein is especially needed for those who are losing weight. But how is its consumption correct, 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 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 proteins should be used when losing weight?
According to nutritionists, proteins of animal origin should be about 50-60% of all proteins 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 types of meat, poultry, fish, low-fat milk and dairy products.
To increase the solubility of protein foods from the body, it is necessary, in addition to cereals and meat dishes, to consume vegetables. They contain cellulose, extractives, mineral salts, vitamins, serving the best digestibility of food. If you follow this recommendation in the diet, the feeling of hunger will not follow you, and the process of losing weight will be painless.
Simple counting
How much protein should you consume? Ideally, your rate should be calculated individually by a dietitian, taking into account gender, age, level of physical activity. In general, the recommendations of the Nutrition Research Institute are as follows. An adult should take from 0. 9 to 1. 2 g of pure protein per kilogram of normal body mass per day.
It is normal weight, so 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 examination - bioimpedance analysis. If you do not have such an opportunity, the normal body weight can be calculated approximately according to a known formula: subtract from the increase in centimeters one hundred units.