Protein is a very important nutrient when trying to lose weight and to avoid gaining it. Before you go running for a protein supplement, we’ll help you figure out how much protein you need to eat daily and what the best sources are.
Why is protein so important?
Proteins are basic components of the human body, each cell contains them. Are used to produce muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various tiny molecules that serve many important functions.
Protein foods break down into amino acids during digestion. Your body needs a large number of amino acids to maintain good health.
Why Protein Helps You Lose Weight
Eating protein can increase the number of calories you burn by increasing your metabolic rate and reducing your appetite, studies have revealed.
About 25-30% of total daily calorie consumption stimulate metabolism up to 80-100 calories per day, compared to low-protein diets
Protein keeps you feeling full much better than fats and carbohydrates. According to research, protein makes you feel full and helps reduce carbohydrate cravings.
In a study with 12 subjects who ate a high protein isocaloric diet (30% protein, 20% fat and 50% carbohydrates) for 12 weeks. Increased satiety, eating 441 fewer calories per day, lost 4.9 kilos and they also decreased fat.
Protein intake helps build and maintain muscle mass. Lean muscle mass burns more calories than fat, even when the body is at rest.
A diet low in fat and protein can lead to weight and muscle loss. Loss of muscle contribute to long-term weight gain.
How much do I need to consume daily
The National Academy of Medicine recommends that adults eat a minimum of .8 grams of protein for every kilogram of body weight per day. For a 140-pound person, that means about 50 grams of protein per day.
You need to eat enough protein if you want to lose weight and maintain muscle. Between 1.6 to 2.2 grams per kilogram what do you weigh.
If you have a lot of body fat, Healthline recommends use your lean mass or your target weight, instead of your total body weight.
The dieters and exercise can still use the recommendation of the 10-35 percent of total intake calories as a guide and seeking the higher figuresexplains Malia Frey, a nutritionist, trainer, and weight loss expert.
The best sources of protein are meats, fish and eggs and dairy, since they have all the essential amino acids that your body cannot produce and that must be obtained from the diet.
Plant sources of protein include legumes and nuts. Unlike some plant proteins, the protein of soy is considered a complete protein, which contains the nine essential amino acids.
Many protein supplements are expensive and some may contain sugars and other ingredients that does not need.
Malia Frey points out that why waste money and consume extra calories? By including healthy protein foods with meals and snacks, you can meet your daily needs.
Another reason to skip supplements and include protein foods in your diet is that Protein foods are also rich in other vitamins and minerals essential for your diet.
For its part, the Harvard School of Public Health also explains that no need to go overboard with protein. Following short-term, high-protein, low-carbohydrate diets (like the paleo diet) and avoiding fruits and whole grains means losing fiber, vitamins, minerals, and other healthy phytonutrients.
Some examples of good sources:
4 ounces of grilled sockeye salmon have about 30 grams of protein, naturally low in sodium and contains just over 1 gram of saturated fat. Salmon and other fatty fish such as sardine and tuna, they are also excellent sources of omega-3 fats, a type of fat that is especially good for the heart.
A single 4-ounce serving of lean chicken generally provides 26 grams of protein.
A cup of cooked lentils provides approximately 18 grams of protein and 15 grams of fiber, and It has virtually no saturated fat or sodium.
A single big egg provides approximately 5 grams of protein.