Chapter 1: Understanding protein and its role in losing weight
1.1. What is protein?
Protein, also known as protein, is one of the three macroelements necessary for human survival (two others – carbohydrates and fats). It consists of amino acids, which are building body blocks. These amino acids perform critical functions, including tissue growth and restoration, synthesis of enzymes and hormones, as well as maintaining the immune system.
1.1.1. Amino acids: Building blocks of protein
Amino acids are divided into two categories: indispensable and replaceable. Extremely amino acids cannot be synthesized by the body and should come with food. There are nine indispensable amino acids: histidine, isolacin, leucine, lysine, methionine, phenylalanine, Treonin, Triptofan and Valin. Replaced amino acids can be synthesized by the body from other substances.
1.1.2. Sources of protein
Protein is contained in various foods, both animal and plant origin. Animal sources include meat (beef, pork, poultry), fish, eggs and dairy products. Plant sources include legumes (beans, lentils, peas), tofu, pace, nuts, seeds and whole grain products.
1.2. Protein and weight loss: science for this
Protein plays a key role in the process of losing weight for several reasons:
1.2.1. Increased a feeling of satiety
Protein has a higher saturating effect than carbohydrates or fats. This means that eating food, rich in protein, helps to feel fed longer longer, which, in turn, leads to a decrease in the overall consumption of calories. Protein stimulates the production of hormones that suppress appetite, such as the peptide yy and glucagono-like peptide-1 (GLP-1).
1.2.2. Acceleration of metabolism
The use of protein requires more energy for digestion than carbohydrates or fats. This process, known as the thermal effect of food (TEF), leads to burning more calories after eating. TEF protein is approximately 20-30%, which is much higher than that of carbohydrates (5-10%) and fats (0-3%).
1.2.3. Preservation of muscle mass
During losing weight, especially when limiting calories, the body can begin to use muscle mass as a source of energy. The use of a sufficient amount of protein helps to maintain muscle mass, which is crucial for maintaining metabolism and general strength. The muscles burn more calories at rest than adipose tissue, so the preservation of muscle mass helps maintain metabolism at a high level.
1.2.4. Improving blood sugar level control
Protein helps stabilize blood sugar, preventing sharp jumps and falls, which can lead to craving for sweet and overeating. This is especially important for people with insulin resistance or type 2 diabetes.
1.3. How much protein is needed for weight loss?
The recommended daily protein consumption (RDA) is 0.8 grams per kilogram of body weight. However, for weight loss and maintenance of muscle mass, more protein may be required.
1.3.1. Protein consumption recommendations
For people striving to lose weight, it is recommended to consume 1.2-1.7 grams of protein per kilogram of body weight. For example, a person weighing 70 kg should consume from 84 to 119 grams of protein per day. Older people and athletes may need even more protein.
1.3.2. Distribution of protein during the day
It is important to distribute protein consumption evenly during the day, and not consume most of the protein in one meal. It is recommended to use 20-30 grams of protein with each meal to maximize the synthesis of protein in the muscles and maintain a feeling of satiety.
1.4. The choice of the right protein sources
It is important to choose high -quality sources of protein, which are rich in indispensable amino acids and contain little saturated fats and calories.
1.4.1. Animal sources of protein
- Chicken breast: A great source of low -fat protein.
- Turkey: It is also a good source of low -fat protein.
- Fish: It is rich in protein and omega-3 fatty acids, which are useful for the health of the heart. Salmon, tuna and cod are good options.
- Eggs: A universal source of protein, rich in nutrients.
- Low -fat dairy products: Greek yogurt, cottage cheese and skim milk contain a lot of protein and few calories.
1.4.2. Plant sources of protein
- Legumes: Beans, lentils and peas are excellent sources of protein and fiber.
- Tofu and pace: They are made of soybean and are universal ingredients that can be used in various dishes.
- Nuts and seeds: Almonds, walnuts, chia seeds and flax seeds contain protein and healthy fats.
- Quinoa: The whole grain, which is a full -fledged source of protein (contains all nine essential amino acids).
Chapter 2: Protein powders and additives
2.1. Types of protein powders
Protein powders are a popular way to increase protein intake. There are several types of protein powders, each of which has its own advantages and disadvantages.
2.1.1. Serum protein
Serum protein is the most common type of protein powder. It is quickly absorbed and contains all nine essential amino acids. Wheel protein is available in three forms: concentrate, isolate and hydrolyzate.
- Wastein serum concentrate: Contains about 70-80% protein and a small amount of lactose and fat.
- Wasteen protein isolate: Contains more than 90% of protein and practically does not contain lactose and fat.
- Hydrolysis of serum protein: It breaks down into smaller peptides, which facilitates its absorption.
2.1.2. Casein protein
Casein protein is absorbed more slowly than whey protein, which makes it ideal for consumption before bedtime to ensure the stable flow of amino acids within night.
2.1.3. Soy protein
Soy protein is a plant source of protein, which is full -fledged (contains all nine essential amino acids). It also contains isoflavons that have antioxidant properties.
2.1.4. Rice protein
Rice protein is another plant source of protein, which is well suited for people with allergies to dairy products or soybeans.
2.1.5. Pea protein
Pea protein is a good source of protein, rich in lysine and arginine. It is also well tolerated and does not cause bloating, like some other protein powders.
2.2. How to choose a protein powder
When choosing protein powder, several factors should be taken into account:
2.2.1. Protein content
Pay attention to the amount of protein per portion. Most protein powders contain from 20 to 30 grams of protein per portion.
2.2.2. Ingredients
Check the list of ingredients and make sure that the powder does not contain artificial sweeteners, dyes or flavorings.
2.2.3. Taste
Choose the taste that you like so that you are pleased to use protein powder.
2.2.4. Tolerance
If you have an allergy or sensitivity to certain products, make sure that protein powder does not contain these ingredients.
2.3. Protein supplements
There are various protein additives that can help increase protein consumption.
2.3.1. Protein bars
Protein bars are a convenient way to get additional protein during the day. However, it is important to choose bars that contain little sugar and a lot of protein.
2.3.2. Protein cocktails
Protein cocktails can be prepared from protein powder, milk or water, fruits and other ingredients. They are a great way to get fast and nutrition after training or as a snack.
2.3.3. Protein snacks
There are various protein snacks, such as protein chips and protein puddings that can help satisfy traction for food and increase protein consumption.
Chapter 3: Recipes with protein for weight loss
3.1. Breakfasts rich in protein
Breakfast, rich in protein, can help start the day with the right leg, providing a feeling of satiety and energy.
3.1.1. Omlet with vegetables and feta cheese
- Ingredients: 2 eggs, a handful of spinach, 1/4 of the Bulgarian pepper, 20 g of feta cheese, salt, pepper.
- Preparation: Beat eggs with salt and pepper. Fry the vegetables in a pan. Pour the egg mixture into the pan and cook until cooked. Sprinkle feta cheese before serving.
- Protein content: about 15 grams.
3.1.2. Greek yogurt with berries and nuts
- Ingredients: 1 cup of Greek yogurt, 1/2 cup of berries (for example, strawberries, blueberries, raspberries), 1 tablespoon of nuts (for example, almonds, walnuts).
- Preparation: Mix Greek yogurt, berries and nuts in a bowl.
- Protein content: about 20 grams.
3.1.3. Protein oatmeal
- Ingredients: 1/2 cups of oatmeal, 1/4 cup of protein powder (serum or casein), 1/2 cup of water or milk, 1 egg, 1/4 teaspoon of cinnamon.
- Preparation: mix all the ingredients in a blender until a homogeneous mass. Pour the mixture into the pan and fry until cooked on both sides.
- Protein content: about 25 grams.
3.1.4. Toast with avocado and egg
- Ingredients: 1 piece of whole grain bread, 1/4 avocado, 1 egg (boiled or fried), salt, pepper, red cereal pepper (optional).
- Preparation: fry bread. L tam the avocado on a toast. Put the egg on top. Sprinkle with salt, pepper and red pepper flakes (optional).
- Protein content: about 10 grams.
3.1.5. SMUZI with protein and fructami
- Ingredients: 1 cup of frozen fruits (for example, bananas, berries, mangoes), 1 measuring spoon of protein powder, 1/2 cup of milk or water, a handful of spinach (optional).
- Preparation: mix all the ingredients in a blender until a homogeneous mass.
- Protein content: about 25 grams.
3.2. Lunch, rich in protein
Lunch, rich in protein, will help to maintain a feeling of satiety and avoid overeating during the day.
3.2.1. Grill chicken breast with vegetables
- Ingredients: 150 g of chicken breast, 1 cup of vegetables (for example, broccoli, cauliflower, carrots), 1 tablespoon of olive oil, salt, pepper.
- Preparation: Grab chicken breast in olive oil, salt and pepper. Fry the chicken breast on the grill until cooked. Fry the vegetables in a pan or bake in the oven.
- Protein content: about 35 grams.
3.2.2. Salad with tuntsom and quinoa
- Ingredients: 1 Bank of tuna in its own juice, 1/2 cup of boiled movie, 1/4 cup of chopped cucumber, 1/4 cup of chopped tomato, 1 tablespoon of lemon juice, salt, pepper.
- Preparation: mix tuna, movie, cucumber and tomato in a bowl. Season with lemon juice, salt and pepper.
- Protein content: about 30 grams.
3.2.3. Soup with lentils
- Ingredients: 1 cup of red lentils, 4 cups of vegetable broth, 1 chopped carrots, 1 chopped celery stalk, 1 chopped bulb, 1 teaspoon of caraway seeds, salt, pepper.
- Preparation: fry carrots, celery and onions in a pan. Add lentils, vegetable broths, caraway seeds, salt and pepper. Bring to a boil, then reduce the fire and cook for 30 minutes or until the lentil becomes soft.
- Protein content: about 18 grams per portion.
3.2.4. Fakhitas with chicken or tofu
- Ingredients: 150 g of chicken breast or tofu, 1 chopped bell pepper, 1 chopped bulb, tortillas, salsa, sour cream (optional).
- Preparation: cut the chicken breast or tofu with stripes. Fry chicken breast or tofu, bell pepper and onion in a pan. Heat the tortillas. Fill the tortillas with chicken or tofu, Bulgarian pepper and onions. Add salsa and sour cream (optional).
- Protein content: about 30 grams (chicken) or 20 grams (tofu) per portion.
3.2.5. Burger with a turkey on a whole -grain buns
- Ingredients: 150 g of minced turkey, 1 whole -grain roll, salad, tomato, onion, mustard.
- Preparation: Form a turkey meat from a turkey. Fry the cutlet in a pan or grill until cooked. Put the cutlet on a bun. Add salad, tomato, onions and mustard.
- Protein content: about 30 grams.
3.3. Dinner rich in protein
Dinner, rich in protein, will help maintain a feeling of satiety during the night and promote muscle restoration.
3.3.1. Salmon baked with broccoli
- Ingredients: 150 g of salmon fillet, 1 cup of broccoli, 1 tablespoon of olive oil, lemon juice, salt, pepper.
- Preparation: Grind salmon in olive oil, lemon juice, salt and pepper. Put salmon and broccoli on a baking sheet. Bake in the oven for 20 minutes or until the salmon is ready.
- Protein content: about 40 grams.
3.3.2. Beef steak with a side dish of asparagus
- Ingredients: 150 g of beef steak, 1 cup of asparagus, 1 tablespoon of olive oil, salt, pepper.
- Preparation: Grab the steak in olive oil, salt and pepper. Fry the steak in a pan or grill to the desired degree of frying. Fry darkens in a pan or bake in the oven.
- Protein content: about 35 grams.
3.3.3. Chicken fillet with baked sweet potatoes
- Ingredients: 150 g of chicken fillet, 1 baked sweet potatoes, 1 tablespoon of olive oil, salt, pepper, paprika.
- Preparation: Grab chicken fillet in olive oil, salt, pepper and paprika. Fry the chicken fillet in a pan or grill until cooked. Bake sweet potatoes in the oven.
- Protein content: about 30 grams.
3.3.4. Vegetarian chili with beans
- Ingredients: 1 cup of canned beans, 1 chopped bell pepper, 1 chopped bulb, 1 can of chopped tomatoes, 1 tablespoon of chili powder, salt, pepper.
- Preparation: Fry the bell pepper and onions in the pan. Add beans, tomatoes, chili powder, salt and pepper. Bring to a boil, then reduce the fire and cook for 30 minutes.
- Protein content: about 20 grams per portion.
3.3.5. Stewed fish with vegetables
- Ingredients: 150 g of white fish (for example, cod, hek), 1 cup of vegetables (for example, tsukkini, eggplant, tomatoes), 1 tablespoon of olive oil, lemon juice, salt, pepper, herbs (for example, basil, oregano).
- Preparation: cut fish and vegetables with cubes. Fry vegetables in olive oil. Add fish, lemon juice, salt, pepper and grass. Stew under the lid until the fish is ready.
- Protein content: about 30 grams.
3.4. Snacks rich in protein
Sunnings rich in protein can help maintain blood sugar, avoid overeating and maintain a feeling of satiety between meals.
3.4.1. Cottage cheese with fruits
- Ingredients: 1/2 cup of cottage cheese, 1/4 cup of fruit (for example, berries, pieces of apple).
- Preparation: Mix cottage cheese and fruits in a bowl.
- Protein content: about 15 grams.
3.4.2. The eggs are screwed
- Ingredients: 1-2 eggs are screwed.
- Preparation: Boil the eggs screwed.
- Protein content: about 6 grams per egg.
3.4.3. Protein bar
- Ingredients: 1 protein bar (select a bar with a high protein content and low sugar content).
- Preparation: just eat a bar.
- Protein content: depends on the bar, usually about 15-20 grams.
3.4.4. A handful of nuts and seeds
- Ingredients: 1/4 cups of nuts and seeds (for example, almonds, walnuts, chia seeds, flax seeds).
- Preparation: just eat nuts and seeds.
- Protein content: about 6-8 grams.
3.4.5. Etamade
- Ingredients: 1/2 cup of edamama (in or without pods).
- Preparation: Prepare the Edamam for steam or in the microwave.
- Protein content: about 8 grams.
Chapter 4: Tips for increasing protein consumption
4.1. Plan your food tricks
Planning meals will help you make sure that you get enough protein during the day. Make a list of products rich in protein, and include them in your dishes.
4.2. Start a day with a protein breakfast
As mentioned earlier, breakfast rich in protein can help you feel full and energetic during the day.
4.3. Add protein to each meal
Try to include protein sources in each meal, even in snacks.
4.4. Use protein powders
Protein powders can be a convenient way to increase protein consumption, especially if it is difficult for you to get enough protein from food.
4.5. Read the labels
Pay attention to the content of protein in the products that you buy and choose products rich in protein.
4.6. Prepare protein dishes in advance
If you have little time, cook protein dishes in advance and store them in the refrigerator.
4.7. Do not be afraid to experiment
Try different recipes and sources of protein to find what you like.
4.8. Follow your progress
Keep a power diary to track protein consumption and make sure that you get a protein enough to achieve your goals.
4.9. Consult with a nutritionist
If you have any questions or fears regarding the consumption of protein, consult a qualified nutritionist.
Chapter 5: possible risks and warnings
5.1. Excessive protein consumption
Although protein is important for weight loss and health, excessive protein consumption can lead to some side effects.
5.1.1. Problems with the kidneys
In rare cases, excessive protein consumption can create a load on the kidneys, especially in people with existing kidney diseases.
5.1.2. Problems with digestion
Excessive protein consumption can lead to digestive problems such as constipation or diarrhea.
5.1.3. Weight gain
Although protein helps to lose weight, the consumption of too large calories, even from protein, can lead to weight gain.
5.2. Protein additives: risks and warnings
Protein additives, such as protein powders and bars, can contain artificial sweeteners, dyes and flavors that can be harmful to health.
5.2.1. The choice of quality additives
When choosing protein additives, it is important to choose products that contain little sugar, artificial ingredients and have third -party quality certificates.
5.2.2. Checking for allergens
People with allergies should carefully read the labels of protein additives to make sure that they do not contain allergens.
5.3. Individual needs
The needs for protein can vary depending on the age, gender, level of activity and the general state of health. It is important to consider these factors when planning a high -protein diet.
5.4. The importance of a balanced diet
A high -protein diet should be part of a balanced nutrition plan, which includes a sufficient amount of fruits, vegetables, whole grain products and healthy fats.
5.5. Consultation with a doctor
People with kidney diseases, diabetes or other diseases should consult a doctor before a diet with a high protein content.