How to use protein for weight loss?
Protein is the basic structure of all living cells. It simply needs to be included in your daily diet. Amino acids, which it provides, allow the timely recovery of proteins in our body. Protein is an extremely valuable component regulating metabolism, because for its digestion the body consumes large energy reserves. How does the protein help to lose weight?
The value of protein - its composition
In order to understand why the protein is so useful and how it contributes to the process of weight loss, we must first understand its composition. Proteins are synthesized in all tissues and organs of our body, but their main production is in the muscles and in the liver.
The protein has a three-dimensional strand structure, built from individual amino acids. Amino and carboxyl groups of these basic blocks are connected to each other by peptide bonds, creating a chain of a polypeptide. Side chains of amino acids can interact with each other in different places of this thread, so it is not simple, but twisted into a shape similar to a tangle of wool or a twisted piece of paper. Thanks to such a design, flowing directly from the order of interaction of amino acids, the protein acquires various metabolic functions.
Human tissues consist of different amino acids, total of 21. Of these, only a part of the body can produce itself - it's endogenous amino acids. The rest must be supplied with food, and we call them exogenous.
How much protein does the body need?
Each person should consume a dose of proteins based on age, weight, sex and degree of physical activity. The demand for protein is different for all, whether it be a teenager during growth, a 30-year-old bodybuilder or a 40-year-old triathlonist. As its lack, and excess can be for the body an adverse phenomenon.
The requirements of the body depend not only on the sport, but also on the purpose of training and the regime of dietary nutrition. Demand for protein is the highest in power sports, in particular, during the formation of the "sculpture" of the body. Fat, protein, carbohydrates - weight loss is possible only with a properly constructed balance.
Why during weight loss you need especially take care of a suitable dose of high-grade proteins?
First, with a shortage of calories, muscles are exposed to increased demand for proteins as a result of catabolic reactions. The organism, if it does not receive enough energy from other sources, starts taking amino acids from muscle tissue. Therefore, during a sports diet, a person needs to consume more of them than usual. Secondly, the protein is quickly digested and causes the "thermogenesis effect".
Proteins are essential for life, but for the body, digestion is much more difficult than digesting carbohydrates or fats. In order to learn and use them from food, additional energy is needed. One gram of protein gives 4 kcal, but its assimilation requires consumption up to 24 kcal! That is why a diet high in protein speeds up metabolism and gives a quick effect in the form of weight loss. Their direct digestion and absorption affects the higher energy consumption even during the rest period, so the protein for weight loss is used. Diets of this type help to get rid of unwanted pounds.
How much protein should I consume during a diet?
Of course, for the proper course of all biochemical processes in the body, a certain dose of proteins is needed, selected for this or that purpose. The best way to make the correct calculation of their needs is to use a protein calculator for muscle mass of the body, that is, lean body mass. Women can consume less than men, without losing muscle mass.
If during the day your only activity is aerobics, 1.5-2 g of protein per 1 kg of body weight is sufficient, while those who perform strength training should consume 2-3 g. An average person weighing 70 kgin the training period you need to eat 140 grams of protein a day, which equals consumption of 700 grams of meat! This is not an easy task. It is much better if proteins are obtained from a variety of sources. But the list of proteins for weight loss should be selected in accordance with the individual characteristics of the body.
The extent to which the protein will be consumed in the body is dictated by its degree of digestibility and the number of limiting amino acids. Protein of chicken eggs( ovalbumin) and breast milk( lactoalbumin) is the closest to the composition of the body protein, therefore it is used with the greatest benefit. The ratio between the individual amino acids that make up these proteins is considered optimal - the standard with which other proteins are compared.
Demand for proteins
Evaluation of the nutritional value of various proteins and food is of great practical importance, especially for people who are on a diet and want to get a figure of their dreams. It is necessary to ensure the correct composition of adequate nutrition so as to cover the individual demand for this scarce component both with food and nutrients.
How to know the quality of protein?
For this purpose, the term "amino acid skor" is used, that is, the quality of the exogenous protein consumed during meals is analyzed, with an ideal "sample".It limits the use of other amino acids derived from food, protein synthesis to the extent that the percentage of the same amino acid content in the model protein is. If only 70% of L-methionine in terms of 1 g of nitrogen is consumed in any meal, in comparison with the model protein, this means that only 70% of the amino acids from it will be used for protein synthesis. The nutritional value and quality of the latter in this meal will therefore be only 70%.
When planning a diet, it should be borne in mind that proteins are contained in slimming products such as eggs, meat, fish, as well as in nutrients that have a complete amino acid composition and are characterized by high bioavailability.
Protein is a very important nutrient component. Its use contributes to burning calories, and also helps in building muscle mass, making it an important component of any diet. It has many advantages that positively influence the functioning of the body. The protein participates in the metabolism and ensures the proper functioning of all organ systems. It is thanks to him that the correct growth and development of a person is possible, as well as the restoration of injuries.
What is protein contained in? List of products for weight loss
From fruits and vegetables are spinach, guava, papaya, dried tomatoes, green peas and artichoke. Meat: beef, pork, ostrich. Of fish, it is worth noting salmon, halibut, canned tuna, Pacific cod. Rich in egg whites, chicken meat, ideas. Also in your diet you need to introduce legumes and cereals.
Let's sum up
The statement that "protein cuts muscle" is the most successful! Products containing a large dose of it give a feeling of satiety, thereby allowing you to control the consumption of substances such as fat and protein for weight loss. This same amount of calories in the form of protein gives a feeling of filling the stomach and takes longer than in the case of carbohydrates.
Here are some important reasons why you should eat protein for weight loss:
- This diet helps to build muscle mass. Protein is the main building material for muscles, so if we dream of a bodybuilder figure - we need to take a significant amount of protein.
- Comparing proteins and carbohydrates for weight loss, we can say with confidence that the first is definitely better saturated than carbohydrates.
- Protein accelerates fat burning.
- Supplied with food, is an indispensable source of energy.
- Protein in the diet has a positive effect on libido.
- Helps in maintaining acid-base balance and water balance.
- Amino acids are involved in the biosynthesis of immune bodies that strengthen and protect the body from the effects of pathogens.
A high protein diet is to reduce fat intake while providing the body with more protein. This method of weight loss, however, must be followed with caution, preferably not longer than 3-4 weeks. Otherwise, it can be harmful, which will lead to an increase in the acidity of the body, and as a result - an increase in the load on the pancreas and kidneys. The consequence of this can be arthritis, so experts advise a month later such a diet to replace it with an ordinary low-calorie diet. It is safer to use protein for weight loss for about a week.