Proteins are one of the most valuable and "magical" nutritional elements. They are not formed from other substances, it is impossible to "accumulate" them in the body, like money in a bank. We are at times rather suspicious of proteins, believing that these bizarre chains of amino acids are necessary only for bodybuilders, and that meat is a man's food. Meanwhile, we, women, need proteins for losing weight just as children need them for growth, and those who are stunned - for recovery.
Nutritionists have long confirmed that everyone needs proteins, regardless of sex, this is not a specific "male food". Yes, they really are almost at the top of the food pyramid that schematically depicts the basics of healthy nutrition, but that doesn't mean that we can get around without them. 12-15% of the daily ration should be consumed with protein. And this is only if your figure suits you.
The amount of protein is of great importance not only for building muscle mass, but also for health as a whole. Find out why protein is so important and how many grams you need to include in your diet.
Protein consists of amino acid molecules that are linked to each other by peptide bonds. In the synthesis of protein in the body, 20 amino acids are involved, eight of them (for an adult) are irreplaceable. This means that the body cannot synthesize these amino acids, they come only 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 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 high-quality work of all systems and organs.
The health benefits of protein
If you are in good health and you want to keep in good physical shape, you should 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 high-protein diet can help increase metabolism and reduce hunger. Immediately, several studies recognize a high-protein diet as the most 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 protein, especially plant-based proteins, have beneficial effects on blood pressure.
Protein helps to keep itself in good shape, is useful for the health of bones and pressure. 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 in order to get all these benefits. Everything depends on your age, level of physical activity and goals.
How Much Protein Should You Eat Per Day
The National Institutes of Health's official recommendation for protein intake for healthy people is 0. 8 grams per kilogram of body weight.
Also, the recommended protein norms are approved by a document, which indicates that the physiological need for protein for 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 consume this amount of protein for athletes - 1. 4-1. 8 grams for those who are engaged in strength training, and 1. 2-1. 4 grams for the current.
It is not surprising that in different countries the norms of protein differ, but one universal value does not exist even within the limits of one country. In the USA in 2015, the "Protein Summit" was held, at 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 dietolog profeccor Konnektikutckogo univerciteta, cdelala vyvod chto vpolne bezopacno and dazhe dva raza polezno to increase normy belka, ukazannye in dieticheckom pocobii USA. That is, at the summit they decided that the norm 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: losing weight, getting sick, growing up?
Proteins are simply necessary for those who are trying to cure ARVI. Scientists have shown that during prostitution, the body's need for proteins increases by about 30-40%. The body "sculpts" out of them millions of immune cells designed to fight the virus.
And for this he uses the only material available to him - muscles. Treat prostude with tea, honey and boiled, of course, tasty. But all the same, it is worth increasing the amount of protein in the ration by a third in order to recover sooner. 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 all over the world - both among the stars of the "upper echelon", 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 "magic" way in your sleep. Proteins must be present in a child's diet! They are necessary for the body in order to produce a hormone of growth. The production of this hormone grows up during the period of growth of the body (up to 20 years), and then decreases with an average speed of 14% per decade.
What products to take proteins for weight loss
It is clear that in any product there are proteins, fats and carbohydrates. But for the product to be called protein, it must contain more than 10% protein (you can find this information on the label). In addition, the squirrel can be of an animal origin, but it can be of a animal origin. It is believed that for effective weight loss in the diet, it is necessary to include both those 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 essential amino acids in sufficient quantity. In addition, it is necessary to increase the priorities in proteins, which are easily absorbed and fully absorbed by the body. These are the five best protein sources:
- 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, scallops, oysters, and tilapia.
- Chicken and poultry.
- All seafood including crustaceans.
- Soy and its derivatives.
- All wild mushrooms.
- Milk and dairy products.
- All types of cheese with a fat content of no 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 spectrum of amino acids, but this is not a difficult obstacle to overcome. They can equally provide you with 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 necessary for 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 when losing weight? The fact is that food rich in protein is capable of:
- quickly satisfy hunger;
- bring a feeling of fullness;
- overcome cravings for sweets.
And this is very important in the process of shedding excess weight. In addition, the 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 does not turn into fats, unlike carbohydrates, but nourishes the muscles that are fast-burning.
The richest and most generous source of protein for weight loss in our days are industrial protein coctails. There was a time when only bodybuilding fans and professional sportsmen paid attention to them. Today, protein cocktails are well-known to everyone who strives to lose weight.
Protein for weight loss - where to buy protein fat burner?
Protein is critical to losing weight, but how can you be sure it's all true?
Let's try to solve this issue a little below:
- A high-protein diet provides our body with building blocks (amino acids), which the body can also produce. Muscle mass is important during fat loss! The more muscles 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 these calories during digestion. This is called the "thermal effect" of food. That's a lot 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 stick with it. And, as any good dietitian will tell you, the best diet for you is the one that is yours by strength.
- belok takzhe cmozhet pomoch unto you from bottom vec, podderzhivaya zdorovy uroven in glyukozy of blood, dopolnitelno pomogaya unto you kontrolirovat golod and chuvctvovat yacnoct uma and funktsionalnoct, dazhe kogda vasha dnevnaya norma kalory mozhet be otnocitelno nizkoy.
What is meant by a "high protein diet"?
You do not need to copy a diet of stereotyped bodybuilding, etc. , to get a sufficient amount of protein. On a diet high in protein, women need to 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, the protein should be about 25-45 percent of your daily ration, accordingly, and the transition to a diet should be phased: 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 calorie content of the food ration during weight loss, the processes of replenishment and synthesis of proteins are disrupted in the body.
First of all, it will be felt by those organs where the physiological renewal of cells occurs at the fastest pace: the gastrointestinal gland, bone marrow, intestines. Consequently, protein is especially necessary for those who are losing weight. But how is it correct 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 plant. The first group includes milk 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 dietitians, the proteins of the animal's origin should be about 50-60% of all proteins in the diet, because the plant grows worse, and you don't 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 digestibility of protein food by the body, it is necessary, in addition to cereal and meat dishes, to consume vegetables. They contain cellulose, extractives, mineral salts, vitamins, serving the best food digestibility. If you follow this recommendation in the diet, the feeling of hunger will not haunt you, and the process of losing weight will be painless.
Simple counting
How much protein do you need to consume? Ideally, your norm should be individually calculated by a doctor-dietitian, taking into account gender, age, level of physical activity. In general, the recommendations of the Research Institute of Nutrition are as follows. An adult person should receive from 0. 9 to 1. 2 g of pure protein per kilogram of normal body mass per day.
It is the 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 a special examination - bioimpedance analysis. If you do not have such an opportunity, the normal weight of the body can be approximately calculated according to a well-known formula: to subtract from growth in centimeters one hundred units.