Proteins are one of the most valuable and "magical" elements of food. They are not made from other substances, it is impossible to "accumulate" them in the body like money in a bank. We are sometimes quite suspicious of proteins because we believe thatthose bizarre chains of amino acids are only necessary for bodybuilders and that meat is a man's diet. Meanwhile, women need protein to lose weight, just as children need them to grow, and those who have a cold are needed to recover.
Nutritionists have long confirmed that everyone, regardless of gender, needs protein, this is not a specific "man's food". Yes, they are really almost at the top of the food pyramid, which schematically depicts the fundamentals of healthy eating, but that doesn't mean we can get by without them. 12-15% of the daily ration should be consumed with protein. And only if your figure suits you.
The amount of protein is of great importance not only for building muscle, but also for overall health. Find out why protein is so important and how many grams to include in your diet.
Protein is made up of amino acid molecules linked together by peptide bonds. 20 amino acids are involved in protein synthesis in the body, eight of which are irreplaceable (for an adult). This means that the body cannot synthesize these amino acids itself; they only come from food.
Proteins are used for the exchange of substances in cells, for the production of enzymes, hormones, immune antibodies, and other compounds that perform all of the body's important functions.
Even the poorest diets contain a certain amount of protein. The question is whether it is enough for health, good physical condition and high quality work of all systems and organs.
The health benefits of proteins
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 that you are consuming it appropriately.
- Protein helps keep weight in order. Eating a high protein diet can help boost your metabolism and reduce hunger. Several studies immediately recognize a high-protein diet as the most effective for weight loss: it increases your metabolism and burns 80-100 more calories than a low-protein diet. In addition, protein is withdrawn from the weight gain after the end of the diet.
- Protein is good for bone health. Studies have shown that dietary protein can help keep calcium in bones, which is beneficial to their strength and health.
- Protein lowers blood pressure. Research has shown that proteins, especially vegetable proteins, have beneficial effects on blood pressure.
Protein helps keep you in shape, 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's difficult to say exactly how much protein you will need to consume to get all of these benefits. It all depends on your age, physical activity, and goals.
How Much Protein Should You Eat Each Day?
The official recommendation from the National Institutes of Health for protein intake for healthy people is 0. 8 grams per kilogram of body weight.
In addition, the recommended protein norms are confirmed by a document that states that the physiological protein needs of the adult population are 65 to 117 grams per day for men and 58 to 87 grams per day for women.
If we take into account that the average weight of a woman 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, foreign studies recommend consuming this amount of protein for athletes - 1, 4-1, 8 grams for those who do strength training, and 1, 2-1, 4 grams for the current.
It is not surprising that protein standards differ in different countries, but a universal value does not even exist within a country's borders. The "Protein Summit" took place in the USA in 2015, at which more than 40 scientists discussed the effects of protein on human health.
Ocnovyvayac nA vceh iccledovaniyah, predctavlennyh nA cammite, Nenci Rodrigec (Nancy Rodriguez) and dietolog profeccor Konnektikutckogo univerciteta, cdelala vyvod chto vpolne bezopacno. That said, at the summit they decided that the norm is 1. 6 grams of protein per kilogram of one day per day.
Use averages to help you decide how much protein you need.
Who Needs Protein Most: Lose Weight, Get Sick, Grow Up?
Proteins are simply necessary for those trying to cure ARVI. Scientists have shown that the body's need for protein increases by around 30-40% during prostitution. The body "forms" millions of immune cells from this, which are supposed to fight the virus.
And for this he uses the only material available to him - muscles. Cheers with tea, honey and, of course, cooked delicious treats. Even so, it is 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 many options for the modern protein diet, which is extremely popular around the world - both with the "upper class" stars and the general public. You don't want to eat a full diet - try to only consume protein products after 7: 00 PM. An early protein dinner will "magically" help you lose weight while you sleep. Proteins must be included in a child's diet! They are necessary for the body to produce growth hormone. The production of this hormone increases as the body grows (up to 20 years) and then decreases at an average rate of 14% per decade.
What products should proteins take for weight loss?
It is clear that there are proteins, fats and carbohydrates in every product. However, in order for the product to be called protein, it must contain more than 10% protein (this information can be found on the label). Also, the squirrel can be of animal origin, but it can be of animal origin. It is believed that for effective weight loss in diet it is necessary to include these products as well as other products.
What are the best sources of protein for weight loss?
The best sources of protein for fat loss are rich in nutrients and contain sufficient amounts of all essential amino acids. In addition, there is a need to prioritize proteins that are easily absorbed and completely absorbed by the body. These are the top five sources of protein:
- Eggs.
- Whey protein.
- All types of meat in every form (the leaner the meat, the more protein it contains).
- Fish and seafood, especially wild salmon, cod, mackerel, sardines, prawns, clams, scallops, oysters and tilapia.
- Chicken and poultry.
- All seafood including shellfish.
- Soy and its derivatives.
- All wild mushrooms.
- Milk and milkproducts.
- All cheeses with a fat content not exceeding 50%.
- All kinds of seeds. All kinds of nuts.
You may have heard that most vegetable protein sources are not "full" because of the spectrum of amino acids, but this is not a difficult barrier to overcome. You can get all of the essential amino acids equally if you consume a wide variety of vegetable proteinsTo maximize fat loss, choose vegetable sources that contain more protein per calorie and provide a combination of amino acids that are not necessary to your diet.
Good Sources of Plant-Based Protein for Weight Loss:
- Tofu cheese.
- Beans, lentils and peas.
- whole grains of wheat.
- Chia seeds, hemp, pumpkin (pumpkin itself) and sunflower seeds.
Eat protein - lose weight
You are probably wondering why it is so important to use protein while losing weight? The fact is that protein-rich foods are able to:
- To satisfy hunger quickly;
- bring a sense of fullness;
- Overcome cravings for sweets.
And this is very important in losing excess weight. In addition, the protein is able to increase the physical strength of the body, so it will "draw" energy somewhere in order to pursue fitness. And the main benefit of protein for weight loss is that, unlike carbohydrates, it is not converted to fat in the body but rather nourishes the fast-burning muscles.
The richest and most generous source of protein for weight loss today are industrial protein cocktails. There was a time when only bodybuilding fans and professional athletes paid attention to them. Protein cocktails are now known to everyone who wants to lose weight.
Protein For Weight Loss - Where Can You Buy Protein Fat Burners?
Protein is critical to weight loss, but how can you be sure that it is all true?
Let's try to solve this problem a little below:
- A protein-rich diet provides our body with building blocks (amino acids) that the body can also produce itself. Muscle mass is important in fat loss! The more muscle you have, the more calories you burn during the day: muscles allow you to be more physically active, 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 known as the "thermal effect" of food. This is much more than 5 percent of the calories burned from fat, or 5-15 percent.
- Studies have also shown that eating a high protein diet can help suppress your appetite and make it easier for you to stick with it. And as any good nutritionist will tell you, the best diet for you is the one that belongs to you from Kraft.
- belok takzhe cmozhet pomoch to you from below vec, podderzhivaya zdorovy uroven in glyukozy of blood, dopolnitelno pomogaya to you kontrolirovat golod and chuvctvovat yacnoct uma and funktsionalnoct, dazhe kogda vazheny zhe kogda
What is meant by a "high protein diet"?
You don't have to copy a diet with a stereotypical bodybuilding etc to get a sufficient amount of protein. A protein-rich diet requires women to consume 0. 6 to 1. 0 g of protein per kilogram of body weight and 1. 3 to 2. 3 g per kilogram for men. In other words, protein should make up around 25-45 percent of your daily ration accordingly, and switching to a diet should be phased: start a week in the morning
What threatens the rejection of protein-containing foods when losing weight
With a lack of protein in the diet, especially with a decrease in 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, it is felt by the organs in which the physiological renewal of cells takes place most rapidly: the gastrointestinal gland, the bone marrow, the intestine. Consequently, protein is especially necessary for those who are losing weight. But how is it right to consume it, 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 origin and vegetable ones. 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 make up around 50-60% of all proteins in the diet because the plant will grow worse and you will not feel full. However, it is important to understand that your best choices are certainly not pork, but diet meats, poultry, fish, low-fat milk, and dairy products.
In order to increase the digestibility of protein foods for the body, it is necessary to consume vegetables in addition to cereal and meat dishes. They contain cellulose, extracts, mineral salts, vitamins and are used to make food easier to digest. If you follow this recommendation in the diet, you will not feel hungry and losing weight will be painless.
Simple counting
How Much Protein Do You Need to Consume? Ideally, your norm should be calculated individually by a nutritionist, taking into account gender, age and physical activity level. In general, the recommendations from the Research Institute of Nutrition are as follows. An adult person should be getting 0. 9 to 1. 2 grams of pure protein per kilogram of normal body mass per day.
It is the normal weight, that is, excess fat is not taken into account in this case. With the help of a special examination - bioimpedance analysis - it is possible to determine the percentage of fat in the body. If you do not have such an opportunity, the normal weight of the body can be roughly calculated using a well-known formula: subtract one hundred units from the growth in centimeters.