Slimming proteins

protein weight loss products

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 sometimes quite suspicious of proteins, believing that these strange chains of amino acids are necessary only for bodybuilders, and that meat is a food for men. Meanwhile, we women need protein to lose weight, just as children need it to grow, and those who are cold are necessary for recovery.

Nutritionists have long confirmed that everyone needs protein, regardless of gender, this is not a specific "male food". Yes, they really are near the top of the food pyramid that outlines the basics of healthy nutrition, but that doesn't mean we can live without them. 12-15% of the daily ration should be consumed with protein. And this is only if your figure fits you.

The amount of protein is of great importance not only for building muscle mass, but also for general health. Find out why protein is so important and how many grams to include in your diet.

Protein consists of amino acid molecules that are linked together by peptide bonds. 20 amino acids are involved in the synthesis of proteins in the body, 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 for the exchange of substances in cells, for the production of enzymes, hormones, immune antibodies, and other compounds that provide all important functions of the body.

Even the poorest diet includes a certain amount of protein. The question is whether it is enough for health, fitness and high-quality work of all systems and organs.

The health benefits of protein

If you are in good health and want to stay physically fit, you should have enough protein in your diet. Here are some reasons to check if you are consuming it properly.

  1. Protein helps keep weight in order. A diet rich in protein can help increase metabolism and reduce hunger. Immediately, several studies recognize that a high protein diet is the most effective for weight loss, increases metabolism and burns 80-100 more calories than low protein diets. Also, proteins are removed from weight gain after the diet is finished.
  2. Protein is good for bone health. Studies have shown that protein in food can help retain calcium in your bones, which has a beneficial effect on your strength and health.
  3. Protein lowers blood pressure. Research has found that proteins, especially plant-based proteins, have beneficial effects on blood pressure.

Protein helps keep you in good shape, it is useful for bone health 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 to reap all of these benefits. It all depends on your age, level of physical activity and goals.

How Much Protein Should You Have A 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.

In addition, the recommended protein standards are approved by a document, which indicates that the physiological need for protein for the adult population is 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 to 70 kilograms, and men, from 70 to 90 kilograms, recommend consuming more protein, about 1. 2-1. 5 grams per kilogram.

At the same time, foreign studies advise 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.

Not surprisingly, protein standards differ in different countries, but a universal value does not exist even within the limits of a country. In the US in 2015, the "Protein Summit" was held, in which more than 40 scientists discussed the effect of proteins on human health.

Ocnovyvayac nA vceh iccledovaniyah, predctavlennyh nA cammite, Nenci Rodrigec (Nancy Rodriguez), and dietologist profeccor Konnektikutckogo univerciteta, cdelala vyvod chto vpolne bezopacno and dazhe dva polezno breed to increase norzannmy belyekab United States. That is, at the summit they decided that the norm is to count 1. 6 grams of protein per kilogram of one day per day.

Use averages to decide how much protein you need.

Who needs more protein: lose weight, get sick, grow?

Proteins are simply necessary for those trying to cure ARVI. Scientists have shown that during prostitution, the body's need for protein increases by approximately 30-40%. The body "sculpts" from them millions of immune cells designed to fight the virus.

And for this he uses the only material available to him: muscles. Try prostitute with tea, honey and boiled, of course, tasty. But anyway, it is worth increasing the amount of protein in the ration by a third to recover sooner. Protein for weight loss is really hard to overestimate.

Protein diet to lose weight

There are many options for the modern protein diet, which is extremely popular around the world, both among the stars of the "upper echelon" and the general public. Don't want to eat a full diet - try to eat only protein products after 7: 00 PM. An early protein dinner will help you lose weight in a "magical" way while you sleep. Proteins must be present in a child's diet! They are necessary for the body to produce a growth hormone. The production of this hormone increases during the growth period of the body (up to 20 years) and then decreases with an average rate of 14% per decade.

What products to take protein to lose weight

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). Also, the squirrel can be of animal origin, but it can be of animal origin. It is believed that for effective weight loss in the diet, it is necessary to include both these 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 quantity. In addition, it is necessary to increase the priorities in proteins, which are easily absorbed and completely absorbed by the body. These are the five best sources of protein:

  1. Eggs.
  2. Whey protein.
  3. All types of meat in any form (the leaner the meat, the more protein it contains).
  4. Fish and shellfish, especially wild salmon, wild cod, mackerel, sardines, shrimp, mussels, scallops, oysters, and tilapia.
  5. Chicken and poultry.
  6. All shellfish, including crustaceans.
  7. Soy and its derivatives.
  8. All wild mushrooms.
  9. Milk and dairy derivatives.
  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" due to the spectrum of amino acids, but this is not a difficult hurdle to overcome. They can also provide you with all the essential amino acids if you eat 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 needed in your diet.

Good sources of plant protein for weight loss:

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

Eat protein - lose weight

You are probably wondering why using protein for weight loss is so important. The point is that protein-rich foods are capable of:

  • quickly satisfy hunger;
  • bring a feeling of fullness;
  • overcome cravings for sweets.

And this is very important in the process of getting rid of excess weight. In addition, protein is capable of increasing the physical strength of the body, therefore it will be somewhere to "extract" energy for exercise. And, sorry, the main advantage of protein for weight loss is that in the body it does not turn into fat, unlike carbohydrates, but it nourishes the muscles that burn quickly.

The richest and most generous protein source for weight loss today is industrial protein cocktails. There was a time when only bodybuilding fans and professional athletes paid attention to them. Today, protein cocktails are well known to all who are striving to lose weight.

Protein for weight loss: where to buy protein fat burners?

Protein is essential for weight loss, but how can you be sure it's all true?

Let's try to solve this problem a bit below:

  • A diet rich in protein provides our body with basic components (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 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 these calories during digestion. This is called the "thermic effect" of food. This is much more than 5 percent of the calories burned from fat, or 5 to 15 percent.
  • Studies have also shown that a high-protein diet can help suppress your appetite and make it easier to stick with it. And, as any good dietitian will tell you, the best diet for you is the one that is yours by force.
  • belok takzhe cmozhet pomoch to you from below vec, podderzhivaya zdorovy uroven in blood glyukozy, dopolnitelno pomogaya to you kontrolirovat golod and chuvctvovat yacnoct uma and funktsionalnoct, dazhe kogda vasha dnevnazyat moyelno beykoy.

What is meant by a "high protein diet"?

No need to copy a stereotypical bodybuilding diet, etc. , to obtain a sufficient amount of protein. With a high protein diet, women need to consume 0. 6 to 1. 0 g of protein per kilogram of weight and 1. 3 to 2. 3 g per kilogram for men. In other words, protein should be roughly 25 to 45 percent of your daily allowance, accordingly, and the transition to a diet should be done in stages - start one 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 protein replacement and synthesis are disrupted in the body.

In the first place, it will be felt by those organs where the physiological renewal of cells occurs at a faster rate: the gastrointestinal gland, the bone marrow, the 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 and vegetable origin. The first group includes dairy products, meat, fish, eggs, shellfish. The second: vegetables, legumes, nuts, cereals.

The question immediately arises: what proteins should be used to lose weight?

According to dietitians, animal protein should be around 50-60% of all dietary protein, because the plant gets worse and you don't feel enough. But it's important to understand that your best option will certainly not be pork, but dietary types of meat, poultry, fish, low-fat milk, and dairy products.

To increase the digestibility of protein foods 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 digestibility of food. If you follow this recommendation in the diet, the feeling of hunger will not haunt you and the weight loss process will be painless.

Simple counting

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

It is 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 roughly calculated according to a known formula: subtract from the growth in centimeters one hundred units.