Slimming proteins

protein products for weight loss

Protein is one of the most valuable and "magical" elements of nutrition. They are not made of other materials, it is impossible to "accumulate" them in the organization than the money in the bank. We are quite suspicious of proteins at times, we believe that these bizarre amino acid chains are only needed by bodybuilders and that meat is human food. Meanwhile, we women need proteins for weight loss as well as children for growth and pheasants for recovery.

Nutritionists have long confirmed that everyone needs protein, regardless of gender, this is not a specific "male food. "Yes, they are really at the top of a nutrition pyramid that schematically depicts the basics of healthy eating, but that doesn’t mean we can get away without them. 12-15% of the daily dose should be consumed with protein. And this is only the case 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 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 the synthesis of protein in the body, eight of which (for adults) are irreplaceable. This means that these amino acids cannot be synthesized by the body, they only come with food.

Proteins are used to exchange substances in cells, to make enzymes, hormones, immune antibodies, and other compounds that perform all the important functions of the body.

Even the poorest diet contains a certain amount of protein. It is a question of whether this is enough for health, good physical fitness and the quality of the work of all systems and organs.

Health benefits of protein

If you are in good health and want to keep it in good physical shape, you need to include enough protein in your diet. Here are some reasons to check to see if you are consuming it properly.

  1. Protein helps maintain weight. A high protein diet can promote metabolism and reduce hunger. Immediately, several studies recognize a high-protein diet as the most effective for weight loss, which boosts metabolism and burns 80 to 100 more calories than low-protein diets. In addition, after completing the diet, the protein is removed from the weight gain.
  2. Protein is good for bone health. Studies have shown that food-derived protein can help retain calcium in bones, which has a beneficial effect on their strength and health.
  3. Protein lowers blood pressure. Research has shown that proteins, especially plant-derived proteins, have a beneficial effect on blood pressure.

Protein helps keep you in good shape, good for bone health and pressure. It also helps repair damaged tissues and is needed to increase muscle mass and increase strength.

However, it is difficult to say exactly how much protein you need to consume in order to enjoy all these benefits. It all depends on your age, level of physical activity and your goals.

How much protein to eat per day

The official recommendation of the National Institutes of Health for protein intake in healthy people is 0. 8 grams per kilogram of body weight.

The recommended protein standards are also endorsed in a document indicating that the physiological protein requirement of the adult population is 65-117 grams per day for men and 58-87 grams for women.

Considering that an average weight of a woman is 60-70 kilograms, and that of men is 70-90 kilograms, it is recommended to consume more protein - about 1, 2-1, 5 grams per kilogram.

At the same time, studies abroad advise athletes to consume this amount of protein - 1, 4-1, 8 grams for strength training, and 1, 2-1, 4 grams for the current one.

Not surprisingly, protein norms differ from country to country, but no universal value exists even within a country. The "Protein Summit" was held in the U. S. in 2015, at which more than 40 scientists discussed the impact of the protein on human health.

Ocnovyvayac nA vceh iccledovaniyah, predctavlennyh nA cammite, Nenci Rodriguez (Nancy Rodriguez) and nutritionist profeccorThat is, at the summit, it was 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: lose weight, get sick, grow up?

Proteins are simply needed for those trying to cure ARVI. Scientists have shown that during prostitution, the body's protein needs increase by about 30-40%. The body carves out millions of immune cells to fight the virus.

And for that, he uses the only material available - the muscles. Indulge your prostate with tea, honey and cooked, naturally delicious. But still, it is worth increasing the amount of protein in the dose by a third to recover sooner. The proteins needed for weight loss are very difficult to overestimate.

Protein diet for weight loss

There are many options for a modern protein diet that is hugely popular around the world, both among "top circle" stars and the general public. Don't want to eat a full diet - try eating only protein products after 7 p. m. An early protein dinner in a "magical" wayhelps you lose weight while sleeping. Proteins must be present in a child’s diet! They are needed by 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 by an average of 14% per decade.

What products to take for weight loss

It is clear that all products contain proteins, fats and carbohydrates. But for a product to be called a 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 also be of animal origin. It is believed that both these and other products should be included in the diet in order to lose weight effectively.

What are the best sources of protein for weight loss?

The best sources of protein for fat burning are rich in nutrients and contain enough of all the essential amino acids. In addition, the priorities for proteins that are easily absorbed and completely absorbed by the body need to be increased. These are the top five protein sources:

  1. Egg.
  2. Whey protein.
  3. All kinds of meat, in any form (the leaner the meat, the more protein it contains).
  4. Fish and seafood, especially wild salmon, cod, mackerel, sardines, shrimp, mussels, sea scallops, oysters and tilapia.
  5. Chicken and poultry.
  6. All seafood, including crustaceans.
  7. Soya and its derivatives.
  8. All wild mushrooms.
  9. Milk and milk products.
  10. All types of cheese with a fat content not exceeding 50%.
  11. All kinds of seeds. All kinds of nuts.

You may have heard that most plant protein sources are not "full" because of the amino acid spectrum, but this is not a difficult barrier to overcome. They provide all the essential amino acids equally if you consume different plant proteins. To maximize fat loss, choose plant sources that are calories perthey contain more protein and provide a combination of amino acids that are not necessary for the diet.

Good plant-based protein sources for weight loss:

  • tofu cheese.
  • beans, lentils and peas.
  • whole wheat.
  • chia seeds, hemp, pumpkin (the pumpkin itself) and sunflower seeds.

Eat protein - lose weight

You are probably wondering why the use of protein in weight loss is so important. The fact is that protein-rich foods can:

  • quickly relieves hunger;
  • brings a feeling of satiety;
  • to overcome the craving for sweets.

And this is very important in the process of losing excess weight. In addition, protein can increase the body’s physical strength, so there will be somewhere to "immerse" energy for fitness. And sorry, the main benefit of protein for weight loss is that the body does not convert into fats, unlike carbohydrates, but nourishes fast-burning muscles.

Today, the richest and most generous source of protein for weight loss is industrial protein cocktails. There was a time when only bodybuilding fans and professional athletes paid attention to them. Protein cocktails are now well known to anyone who wants to lose weight.

Protein for Weight Loss - Where to Buy a Protein Fat Burner?

Protein is vital to losing weight, but how can you be sure it’s all true?

Let's try to solve this problem a little 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 burning! The more muscle you have, the more calories you burn during the day: the muscles allow for more physical activity, which in turn burns more calories.
  • If you consume calories in the form of protein, your body burns up to 20 to 35 percent of those calories during digestion. This is called the "thermal effect" of food. This is well over 5 percent or 5 to 15 percent of the calories burned in fat.
  • Studies have also shown that a high-protein diet can help suppress appetite and make it easier to follow. And as any good dietitian will tell you, the best diet for you is yours.
  • belok takzhe cmozhet pomoch to you from below vec, podderzhivaya zdorovy uroven in glucose of blood, dopolnitelno pomogaya to you control golod and chuvctvovat yacnoct uma and functionalnoct, dazhe kogda vasha bekalniotkonovcitelno normelno.

What is a "high protein diet"?

You don’t have to copy the stereotypical bodybuilding diet, etc. to get enough protein. In addition to a high-protein diet, women should consume 0, 6-1, 0 g of protein per kilogram of body weight, and men should consume 1, 3-2, 3 g / kg. In other words, the protein should be 25 to 45 percent of the daily dose accordingly, and the transition to a diet should be done intermittently: start the week in the morning.

What threatens the rejection of protein foods when losing weight

Protein deficiency in foods, especially as the total caloric content of a food ration decreases during weight loss, interrupts the processes of protein replenishment and synthesis in the body.

It will be felt primarily by the organs where the physiological renewal of the cells takes place at the fastest rate: the gastrointestinal tract, the bone marrow, the intestines. Consequently, protein is especially needed by dieters. But how to consume it correctly, how to combine plant and animal proteins? Read about it below.

The right protein for weight loss

The ideal protein does not exist in nature. Distinguishing 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 during weight loss?

Dietitians say that animal-derived proteins should make up about 50-60% of all the protein in your diet because the plant is developing worse and not feeling well enough. But it is important to understand that the best choice is certainly not pork, but dietary meat, poultry, fish, low-fat milk and dairy products.

In order to increase the digestibility of protein foods by the body, it is necessary to consume vegetables as well as cereals and meat. They contain cellulose, extracts, mineral salts, vitamins, so they serve the best digestibility of food. If you follow this recommendation in your diet, you will not be tempted by hunger and the process of losing weight will be painless.

Simple calculation

How much protein do you need to consume? Ideally, the norm should be calculated individually by a physician-dietitian, taking into account gender, age, and level of physical activity. In general, the recommendations of the Nutrition Research Institute are as follows. An adult should receive 0, 9-1, 2 g of pure protein per kilogram of normal body weight per day.

This normal weight, i. e. excess fat, is not taken into account in this case. A special test - bioimpedance analysis - can determine the percentage of fat in the body. If this is not possible, the normal weight of the body can be calculated approximately according to a well-known formula: one hundred units must be deducted from the centimeter increase.