How to eat protein for weight loss?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Protein is the basic structure of all living cells. It just needs to be included in your daily diet. The amino acids that it provides allow us to restore the proteins of our body in a timely manner. Protein is an extremely valuable component that regulates metabolism, because the body consumes large reserves of energy to digest it. How does protein help with weight loss?

The value of a protein is its composition

In order to fully understand why 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 liver.

Protein has a three-dimensional thread structure built from individual amino acids. The amine and carboxyl groups of these basic building blocks are connected to each other by peptide bonds, creating a polypeptide chain. Side chains of amino acids can interact with each other in various places of this thread, and therefore it is not simple, but twisted into a shape similar to a ball of wool ortwisted sheet of paper. Thanks to this design, which follows directly from the order of interaction of amino acids, the protein acquires various metabolic functions.

Human tissues are composed of various amino acids, there are 21 in total. Of these, only a part of the body can produce on its own - these are endogenous amino acids. The rest must come from food and we call them exogenous.

How much protein does the body need?

Each person should consume a dose of protein, taking into account age, weight, gender and degree of physical activity. Everyone's demand for protein is different, whether you're a growing teenager, a 30-year-old bodybuilder, or a 40-year-old triathlete. Both its lack and excess can be unfavorable for the body.

The requirements of the body depend not only on the sport, but also on the purpose of training and the dietary regimen. The demand for protein is highest in strength sports, in particular during the period of formation of the "sculpture" of the body. Fat, protein, carbohydrates - weight loss is possible only with a properly built balance.

Why should you take special care of the right dose of complete proteins when losing weight?

Firstly, when there is a shortage of calories, muscles are subjected to an increased demand for proteins as a result of catabolic reactions. The body, if it does not receive enough energy from other sources, begins to take amino acids from muscle tissue. Therefore, during the period of a sports diet, a person needs to consume them more than usual. Secondly,protein is quickly digested and causes a "thermogenesis effect".

Metabolic boost

Proteins are necessary for life, but their digestion is much more difficult for the body than the absorption of carbohydrates or fats. In order to assimilate and use them from food, additional energy is needed. One gram of protein provides 4 kcal, but its absorption requires 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 results in a higher energy expenditure even at rest, which is why protein is used for weight loss. Diets of this type help to get rid of unwanted pounds.

How much protein should I eat while dieting?

Of course, for the correct flow of all biochemical processes in the body, a certain dose of proteins is needed, selected specifically for a particular purpose. The best way to make a correct calculation of their requirement is to use a protein calculator for lean body mass, i.e. lean body mass. Women can consume less than men without losing muscle mass.

If your only activity during the day is only aerobics, 1.5-2 g of protein per 1 kg of body weight is sufficient, while individuals who also perform strength training should consume 2-3 g. a person weighing 70 kg during training needs to eat 140 grams of protein per day, which equalsconsumption of 700 g of meat! This is no easy task. It is much better if the 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 amount of protein that will be consumed in the body is dictated by its degree of digestibility and the number of limiting amino acids. Chicken egg protein (ovalbumin) and breast milk protein (lactoalbumin) are closest to the composition of the protein in the body, therefore they are used with the greatest benefit. The ratio between the individual amino acids that make up these proteins is considered optimal - the standard against which other proteins are compared.

Protein Demand

Assessing the nutritional value of various proteins and foods is of great practical importance, especially for people who are on a diet and want to get the figure of their dreams. It is necessary to ensure the correct composition of a complete diet so as to cover the individual demand for this scarce component with both food and nutrients.

How do I know the quality of protein?

For this purpose, the concept of "amino acid score" is used, that is, the quality of exogenous protein consumed during a meal is analyzed with an ideal "sample". It limits the use of other food-derived amino acids to protein synthesis to the extent that the percentage of the same amino acid in the model protein is. If only 70% of L-methionine is consumed in any meal in terms ofper 1 g of nitrogen, 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 only be 70%.

When planning your diet, keep in mind that protein is contained in weight loss products such as eggs, meat, fish, as well as nutrients that are full of amino acids and are highly bioavailable.

Protein is a very important nutrient. Its use promotes calorie burning and also helps in building muscle mass, making it an important component of any diet. It has many benefits that positively affect the functioning of the body. Protein is involved in 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 damage.

What contains protein? Weight Loss Food List

From fruits and vegetables, these are spinach, guava, papaya, dried tomatoes, green peas and artichoke. Meat: beef, pork, ostrich. Of the fish, it is worth noting salmon, halibut, canned tuna, Pacific cod. Eggs, chicken meat, eggs are rich in proteins. You also need to include legumes and cereals in your diet.

Summarize

The statement that "protein cuts out muscle" is the most successful! Products containing a large dose of it give a feeling of satiety, thereby allowingcontrol the intake of substances such as fats and proteins for weight loss. The same number of calories in the form of protein gives a feeling of fullness in the stomach and takes longer than in the case of carbohydrates.

Here are some great reasons to eat protein for weight loss:

• This diet helps build muscle mass. Protein is the main building block for muscles, so if we dream of a bodybuilder figure, we must take a significant amount of protein.
• Comparing proteins and carbohydrates for weight loss, it's safe to say that the former are definitely more satiating 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 maintain acid-base balance and fluid balance.
• Amino acids are involved in the biosynthesis of immune bodies, which strengthen and protect the body from the effects of pathogenic microbes.

A high-protein diet is about reducing fat intake while providing the body with more protein. This method of weight loss, however, must be followed with caution, preferably no longer than 3-4 weeks. Otherwise, harm can be done, which will lead to an increase in the acidity of the body, and as a result, to an increase in the load on the pancreas and kidneys. Consequencethis can be arthritis, so experts advise after a month of such a diet to replace it with a regular low-calorie diet. It is safer to use protein for weight loss for about a week.