Protein for weight loss: how to take it correctly

Protein for weight loss: how to take it correctly

1. Protein and weight loss: inextricable connection

Protein, or protein, is a fundamental macronutrian playing a key role in many physiological processes. It consists of amino acids, building blocks necessary for the construction and restoration of tissues, the synthesis of hormones and enzymes, as well as maintaining the immune system. In the context of losing weight, the protein is distinguished by its unique properties, which contribute to weight loss and improving the composition of the body.

• Thermal effect of food (TEP): Protein has the highest heating heat among all macronutrients. This means that the body spends more energy on digestion, assimilation and metabolism of protein than on carbohydrates or fats. Approximately 20-30% of calories contained in the protein are consumed for its processing, which helps to increase the daily energy consumption and, therefore, a potential weight loss.

• Feeling of satiety: Protein has a pronounced property of saturation. It stimulates the production of hormones that suppress appetite, such as the Peptide YY (PYY) and glucagonopian peptide-1 (GLP-1). These hormones send signals to the brain, signaling a feeling of satiety and reducing the desire to have a bite. Protein food slows down the emptying of the stomach, extending a feeling of satiety and reducing the total calorie content of the diet.

• Saving muscle mass: During a diet with calorie restrictions, the body may begin to use muscle tissue as a source of energy. This is undesirable, since the loss of muscle mass slows down metabolism and complicates the maintenance of the achieved weight in the long term. Sufficient protein consumption helps to maintain muscle mass during weight loss, providing the body with the necessary amino acids to restore and muscle growth. The larger the muscle mass has, the higher his main metabolism (the number of calories burned at rest), which facilitates weight control.

• Blood sugar regulation: Protein helps to stabilize blood sugar, preventing sharp jumps and falls, which can cause hunger and craving for sweets. It slows down the absorption of carbohydrates, which provides a more uniform intake of glucose into the blood and prevents insulin peaks. This is especially important for people with insulin resistance or predisposition to type 2 diabetes.

2. How much protein is needed for weight loss?

The optimal amount of protein for weight loss varies depending on many factors, including weight, age, level of physical activity, general health and goals. Recommendations on protein consumption are significantly different from the minimum needs for maintaining life. For people seeking weight loss, higher protein consumption is recommended than for those who lead a sedentary lifestyle.

• General recommendations: For most adults striving to lose weight, it is recommended to consume from 1.2 to 2.0 grams of protein per kilogram of body weight per day. This range allows you to ensure sufficient saturation, maintain muscle mass and maintain a high level of metabolism.

• For actively training: People who regularly engage in strength training or other types of intensive physical activity may require even more protein, from 1.6 to 2.2 grams per kilogram of body weight per day. This is necessary to restore muscles after training, their growth and maintenance.

• Individual approach: It is important to remember that these recommendations are common, and the optimal amount of protein can vary depending on individual needs. Consultation with a doctor or nutritionist will help determine the most suitable amount of protein for a particular person, taking into account his state of health, lifestyle and purpose.

• Example of calculation: A person weighing 70 kg, striving for losing weight and a moderate way of life, may require 84 to 140 grams of protein per day (70 kg x 1.2 g/kg = 84 g; 70 kg x 2.0 g/140 g).

3. Sources of protein: food against protein additives

Protein can be obtained both from natural food sources and from protein additives. Both options have their advantages and disadvantages.

• Squirrel food sources:

  • Advantages: Natural food sources of protein, such as meat, fish, poultry, eggs, dairy products, legumes and nuts, contain not only protein, but also other important nutrients, including vitamins, minerals, fiber and healthy fats. A diverse diet rich in whole products provides the body with all the necessary nutrients for optimal health and functioning.

  • Flaws: Some food sources of protein can be rich in fats, especially saturated, which can be undesirable when losing weight. In addition, cooking can take time and demand planning.

  • Examples of good food sources of protein:

    • Chicken breast (26 g of protein per 100 g)
    • Turkey (30 g of protein per 100 g)
    • Salmon (20 g of protein per 100 g)
    • Tuna (25 g of protein per 100 g)
    • Eggs (6 g of protein per 1 egg)
    • Greek yogurt (10 g of protein per 100 g)
    • Cottage cheese (18 g of protein per 100 g)
    • Lentils (9 g of protein per 100 g in boiled form)
    • Chickpeas (7 g of protein per 100 g in boiled form)
    • Kinoa (4 g of protein per 100 g in boiled form)
    • Almonds (21 g of protein per 100 g)
    • Seeds Chia (17 g Belka per 100 g)

• Protein supplements:

  • Advantages: Protein additives, such as serum protein, casein, soy protein, rice protein and protein made of peas, are a convenient and quick way to increase protein consumption. They are especially useful after training to restore muscles or as a snack between meals. Protein additives usually contain few fats and carbohydrates, which makes them a good choice for people who follow the calorie content of the diet.
  • Flaws: Protein additives do not contain the same amount of vitamins, minerals and other beneficial substances as natural products. They can also contain artificial sweeteners, flavors and other additives that can be undesirable for some people. In addition, protein additives can be more expensive than food sources.

4. Types of protein additives and their features

There are many types of protein additives, each of which has its own unique properties and advantages. The choice of suitable protein additive depends on individual needs, preferences and goals.

• Whey Protein (Whey Protein):

  • Origin: It turns out from serum, fluids remaining after the production of cheese.
  • Peculiarities: It is quickly absorbed, which makes it ideal for taking after training to restore muscles. Contains all the necessary amino acids.
  • Types:
    • Wastein serum concentrate (WPC): Contains from 70 to 80% protein, as well as a certain amount of lactose and fats.
    • Wastein protein isolate (WPI): Contains more than 90% of protein, with the minimum content of lactose and fats. Suitable for people with lactose intolerance.
    • Hydrolysis of serum protein (WPH): The protein is partially split into smaller peptides, which provides even faster assimilation.
  • Advantages: Rapid muscle recovery, high biological value.
  • Flaws: It can cause discomfort in people with lactose intolerance (especially concentrate).

• Casein (Casein Protein):

  • Origin: It turns out from milk.
  • Peculiarities: Slowly absorbed, which provides prolonged saturation and prevents muscle destruction during sleep.
  • Types:
    • Micellar casein: The most common form of casein, providing a slow and uniform release of amino acids.
    • Calcium casein: The processed form of casein, which can be absorbed a little faster than micellar casein.
  • Advantages: Long -term saturation, prevention of muscle destruction.
  • Flaws: It can cause bloating in some people.

• Soy protein (soy protein):

  • Origin: It turns out from soybeans.
  • Peculiarities: It is a full -fledged source of protein containing all the necessary amino acids. Suitable for vegetarians and vegan.
  • Advantages: It does not contain lactose, a good source of iron.
  • Flaws: May contain phytoestrogens, which in some people can cause hormonal changes (although scientific data on this are contradictory).

• Rice Protein (Rice Protein):

  • Origin: It turns out from brown rice.
  • Peculiarities: Suitable for people with allergies to dairy products and soybeans.
  • Advantages: Hypoallergenic, easily absorbed.
  • Flaws: It is not a full -fledged source of protein, as it contains an insufficient amount of some amino acids (for example, lysine).

• PEA PROTEIN protein:

  • Origin: It turns out from yellow peas.
  • Peculiarities: Suitable for vegetarians and vegan.
  • Advantages: Hypoallergenic, good source source.
  • Flaws: It is not a full -fledged source of protein, but is often combined with other plant sources of protein to ensure a complete amino acid profile.

• Multicomponent protein (Blended Protein):

  • Peculiarities: It contains a mixture of various types of protein (for example, serum protein, casein, soy protein), which provides both quick and slow release of amino acids.
  • Advantages: Universal, suitable for various purposes.
  • Flaws: It can be more expensive than certain types of protein.

5. How to take protein for weight loss?

Proper use of protein can significantly increase the effectiveness of the diet and help achieve the desired results. It is important to consider the time of receiving, dosage and a combination with other products.

• Reception time:

  • In the morning: Reception of protein in the morning helps to launch metabolism and suppress appetite during the day. A protein cocktail or omelet with vegetables is a great way to start a day.
  • Before training: Reception of protein 30-60 minutes before training provides muscles with the necessary amino acids to work and prevents their destruction.
  • After training: Reception of protein within 30-60 minutes after training helps to restore muscles and stimulates their growth. Serum protein is the best choice after training due to its rapid digestibility.
  • Between meals: Protein snacks between the main meals help to maintain a feeling of satiety and prevent overeating.
  • Before going to bed: Casein taking before bedtime ensures prolonged release of amino acids overnight, preventing muscle destruction.

• Dosage:

  • The optimal dosage of protein depends on the weight, level of physical activity and goals. In general, it is recommended to consume from 20 to 40 grams of protein at one time. Too many protein at a time may not be learned and simply removed from the body.

• Methods of use:

  • Protein cocktails: The most popular and convenient way to use protein. Just mix protein powder with water, milk, yogurt or other liquids. You can add fruits, vegetables, nuts or seeds to improve taste and nutritional value.
  • Protein bars: Convenient snack during the day. Choose bars with a high protein content and low sugar and fat.
  • Add to dishes: Protein powder can be added to various dishes, such as oatmeal, yogurt, soups, sauces and pastries.
  • Protein porridge and puddings: Ready -made protein cereals and puddings are a quick and convenient way to get a portion of protein.

• Combination with other products:

  • Fiber: The use of protein with fiber (vegetables, fruits, whole grains) enhances the feeling of satiety and improves digestion.
  • Healthy fats: Adding healthy fats (avocados, nuts, seeds) in the protein meal slows down the absorption of protein and prolongs the feeling of satiety.
  • Carbohydrates: The use of protein with a moderate amount of carbohydrates after training helps to restore glycogen in the muscles and accelerates recovery.

6. Possible side effects and contraindications

Although protein is usually considered safe for most people, there are some potential side effects and contraindications that you should know about.

• Digestive problems: In some people, the use of a large amount of protein can cause digestive problems, such as bloating, gases, constipation or diarrhea. This is especially true for those who are not used to high protein consumption. To avoid these problems, it is recommended to increase protein consumption gradually and drink enough water.

• The load on the kidneys: In people with kidney diseases, high protein consumption can increase the load on the kidneys and worsen their function. If you have kidney diseases, before using protein additives, you need to consult a doctor.

• Allergic reactions: Some people can have allergies to certain types of protein, such as serum protein, casein, soy protein or egg protein. Allergic reactions can appear in the form of a skin rash, itching, edema, nausea or vomiting. If you have allergies to certain products, carefully study the composition of protein additives before using them.

• Interaction with drugs: Protein additives can interact with some drugs such as anticoagulants and drugs for the treatment of diabetes. If you take any medicine, before using protein additives, you need to consult a doctor.

• Dehydration: High protein consumption can lead to dehydration, since the kidneys requires more water to process protein. It is important to drink enough water during the day, especially when using a large amount of protein.

• Other side effects: In rare cases, the use of protein additives can cause other side effects, such as acne, headaches and fatigue. If you notice any unusual symptoms after the start of the use of protein additives, stop using them and consult a doctor.

Contraindications:

• Kidney diseases: People with kidney diseases should avoid high protein consumption.
• Allergy to the components of the additive: People with allergies to certain products should avoid protein additives containing these products.
• Pregnancy and breastfeeding: Before using protein additives during pregnancy and breastfeeding, you need to consult a doctor.
• Minor age: Children and adolescents should use protein additives only under the supervision of a doctor.

7. Safety and quality of protein additives: how to choose the best product?

A huge amount of protein additives is presented on the market, and you may not be easy to choose a high -quality and safe product. It is important to pay attention to the following factors:

• Composition: Carefully study the composition of the protein additive. Pay attention to the content of protein, fats, carbohydrates, as well as the presence of artificial sweeteners, flavors, dyes and other additives. Avoid products with a high sugar content, trans fat and artificial additives.

• Manufacturer: Choose protein additives from well -known and reliable manufacturers that have a good reputation and meet quality standards. Check the availability of quality certificates and compliance with security standards.

• Reviews: Read the reviews of other consumers about the protein supplement. This will help you get an idea of ​​its taste, effectiveness and possible side effects.

• Price: The price of protein additives can vary greatly. Not always the most expensive supplement is the best. Compare the prices and composition of various products to choose the optimal ratio of price and quality.

• Forter tests: Some manufacturers conduct third -party tests of their products to confirm their quality and safety. Look for products that have been tested with independent laboratories such as NSF International or Informed-Sport.

• Do not use protein additives with a dubious composition: Avoid products containing ingredients that are not familiar to you or that cause doubts. If you are not sure of the safety of any ingredient, consult a doctor or nutritionist.

• Remember that protein additives are just an addition to a healthy diet: They should not replace full -fledged meals. Focus on the use of whole, unprocessed products and use protein additives only to increase protein consumption if necessary.

8. Protein and vegetarianism/veganism

It can be more difficult for vegetarians and vegans to receive a sufficient amount of protein from food, since many traditional sources of protein, such as meat, fish and poultry, are excluded from their diet. However, there are many plant sources of protein that can help satisfy the needs of the body in this important nutrient.

• Plant sources of protein:

  • Legumes: Lentils, chickpeas, beans, peas, soy – excellent sources of protein and fiber.
  • Nuts and seeds: Almonds, walnuts, cashews, chia seeds, flax seeds, pumpkin seeds – contain protein, healthy fats and other beneficial substances.
  • Whole grains: Film, buckwheat, oats – contain protein and fiber.
  • Tofu and pace: Soy products rich in protein.
  • Plant protein powders: Soy protein, rice protein, pea protein is a convenient way to increase protein consumption.

• Tips for vegetarians and vegan:

  • Use a variety of vegetable sources of protein: The combination of various plant products provides the body with all the necessary amino acids.
  • Turn on the protein in each meal: Try to add plant sources of protein to each meal and a snack.
  • Consider the possibility of using vegetable protein powders: Plant protein powders can be useful to increase protein consumption, especially if it is difficult for you to get a sufficient amount of food.
  • Pay attention to the protein content in products: Read the labels of products and choose those that contain more protein.
  • Plan your food meals: Plan your food meals in advance to make sure that you get a sufficient amount of protein.

• Examples of vegetarian and vegan dishes rich in protein:

  • Tofu screumbble with vegetables: Great breakfast, rich in protein and vitamins.
  • Lentil soup: A hearty and nutritious lunch.
  • Kinoa Salad with chickpeas and vegetables: Easy and healthy dinner.
  • Walnut paste with whole grain bread: Useful snack.
  • Protein cocktail with vegetable protein powder and fruits: A quick and convenient way to get a portion of protein.

9. Protein and strength training: how to maximize the results

Protein plays a key role in the restoration and growth of muscles after strength training. Proper protein consumption can significantly improve the results of training and help achieve the desired form.

• The role of protein in muscle restoration:

  • During strength training, muscle fibers are damaged. Protein provides the body with the necessary amino acids to restore damaged muscle fibers and build new ones.
  • Amino acids, especially leucine, stimulate the synthesis of protein in the muscles, which leads to their growth and increase in force.
  • Protein helps reduce muscle pain and accelerate recovery after training.

• Recommendations for protein consumption for people involved in strength training:

  • It is recommended to consume from 1.6 to 2.2 grams of protein per kilogram of body weight per day.
  • Divide the daily dose of protein into several meals during the day.
  • Use protein within 30-60 minutes after training for optimal muscle recovery.
  • Choose protein sources with high biological value, such as serum protein, eggs, meat, fish and poultry.

• Examples of protein meals after training:

  • Protein cocktail with serum protein and water or milk.
  • Chicken breast with vegetables and brown rice.
  • Cottage cheese with fruits and nuts.
  • Eggs with avocado and whole grain bread.

• Other tips for maximizing training results:

  • Observe a balanced diet: Use a sufficient amount of carbohydrates and fats, as well as vitamins and minerals.
  • Drink enough water: Dehydration can worsen the results of training and slow down the restoration.
  • Farm up: Sleep plays an important role in muscle restoration and general health.
  • Be consistent: Regular training and proper nutrition are the key to achieving the desired results.

10. Protein and hormonal balance: influence on weight loss

Protein affects the hormonal balance, which can have an indirect effect on the process of losing weight.

• Hormones associated with appetite:

  • Grenth: Hormone hunger, stimulating appetite. Protein helps to reduce gelin levels, which helps to reduce the feeling of hunger.
  • Leptin: The hormone of satiety signaling the brain about the presence of a sufficient amount of energy. In people with obesity, leptin resistance often develops, which leads to a violation of a feeling of satiety. Protein can improve the sensitivity to leptin.
  • Peptide YY (PYY) and glucagono-like peptide-1 (GLP-1): Hormones suppressing appetite. Protein stimulates the production of these hormones, which leads to a decrease in a sense of hunger and an increase in a sense of satiety.

• Hormones associated with metabolism:

  • Insulin: A hormone that regulates blood sugar. Protein helps stabilize blood sugar and prevents insulin peaks, which helps to reduce craving for sweet and weight loss.
  • Growth hormone (GR): A hormone that stimulates muscle growth and fat burning. Protein stimulates the production of gr, which helps to increase muscle mass and a decrease in fat mass.

• The effect of protein on hormonal balance:

  • Protein helps to stabilize blood sugar levels, which prevents insulin peaks and reduces craving for sweets.
  • Protein stimulates the production of hormones that suppress appetite, such as Pyy and GLP-1, which helps to reduce the feeling of hunger and increase the feeling of satiety.
  • Protein helps to increase muscle mass, which increases the main metabolism and facilitates weight control.
  • Protein can improve the sensitivity to leptin in obese people.

• It is important to remember:

  • Hormonal balance is a complex process that is affected by many factors, including nutrition, physical activity, sleep and stress.
  • Protein is just one of the factors affecting the hormonal balance. To achieve optimal results, it is necessary to adhere to a balanced diet, engage in physical activity, sprinkle and avoid stress.
  • If you have any problems with a hormonal balance, consult a doctor.

11. Protein and age: Features of consumption in different periods of life

The need for protein changes with age. It is important to consider age -related features when planning a diet and determining the optimal amount of protein.

• Children and adolescents:

  • Protein is necessary for the growth and development of the body.
  • The recommended daily protein dose for children and adolescents is from 0.95 to 1.1 grams per kilogram of body weight per day.
  • It is important to provide children and adolescents with a sufficient amount of protein from a variety of food sources, such as meat, fish, poultry, eggs, dairy products, legumes and nuts.
  • Protein additives should be used only on the recommendation of a doctor.

• Adults:

  • Protein is necessary to maintain muscle mass, immune function and general health.
  • The recommended daily dose of adult protein is from 0.8 to 1.2 grams per kilogram of body weight per day.
  • People involved in sports may require more protein, from 1.6 to 2.2 grams per kilogram of body weight per day.
  • It is important to choose a variety of protein sources and include them in each meal.

• Elderly people:

  • With age, the muscle mass decreases, which leads to a decrease in strength and mobility. Protein helps prevent muscle loss and maintain functional activity.
  • The recommended daily protein dose for the elderly is from 1.0 to 1.2 grams per kilogram of body weight per day.
  • It can be difficult for older people to get enough squirrel protein due to reduced appetite and digestive problems. Protein additives can be useful to increase protein consumption.
  • It is important to choose easily digestible sources of protein, such as eggs, fish, poultry, dairy products and protein powders.

• General recommendations:

  • With age, the need for protein may increase.
  • It is important to choose a variety of protein sources and include them in each meal.
  • Protein additives can be a useful way to increase protein consumption, especially for people with limited appetite or digestive problems.
  • Consultation with a doctor or nutritionist will help determine the optimal amount of protein for a particular person, taking into account his age, health status and lifestyle.

12. Myths about protein: We dispel the delusions

There are many myths and misconceptions about protein, which can mislead and interfere with the correct plan for their diet. Let’s dispel the most common myths.

• Myth 1: too much protein is harmful to the kidneys.

  • Is it true: In people with healthy kidneys, high protein consumption usually does not cause problems. However, people with kidney diseases should limit protein intake.

• Myth 2: Protein causes weight gain.

  • Is it true: Protein itself does not cause weight gain. Weight gain occurs due to an excess of calories. Protein, on the contrary, can contribute to weight loss, as it increases the feeling of satiety and helps to maintain muscle mass.

• Myth 3: Protein causes constipation.

  • Is it true: Protein itself does not cause constipation. Constipation can occur due to a lack of fiber and liquid in the diet. Use a sufficient amount of fiber and drink enough water to avoid constipation.

• Myth 4: Protein is needed only by athletes.

  • Is it true: Protein is necessary for all people, regardless of the level of physical activity. It plays an important role in the construction and restoration of tissues, the synthesis of hormones and enzymes, as well as maintaining the immune system.

• Myth 5: Plant protein is inferior compared to animal protein.

  • Is it true: Some plant sources of protein do not contain all the necessary amino acids in sufficient quantities. However, the combination of various plant products can provide the body with all the necessary amino acids. In addition, there are plant protein powders that contain all the necessary amino acids.

• Myth 6: Protein makes women muscular.

  • Is it true: Women cannot gain as much muscle mass as men, due to a lower level of testosterone. Protein helps to preserve muscle mass and gives the body a tone, but does not make women muscular.

• Myth 7: Protein must be consumed immediately after training.

  • Is it true: It is important to use protein after training, but not necessarily at once. The optimal time for taking protein is within 1-2 hours after training.

• Myth 8: All protein additives are the same.

  • Is it true: There are many types of protein additives, each of which has its own unique properties and advantages. It is important to choose a protein supplement that corresponds to your individual needs and goals.

• Myth 9: Protein makes the bones weak.

  • Is it true: High protein consumption, especially in combination with insufficient calcium consumption, can lead to an increase in the excretion of calcium in urine. However, sufficient consumption of calcium and vitamin D helps prevent bone loss.

• Myth 10: Protein calls acne.

  • Is it true: In some people, the use of a large amount of protein, especially serum protein, can cause acne. However, this connection is not scientifically proven and may depend on the individual characteristics of the body.

13. Protein for weight loss: practical advice and recommendations

In conclusion, here are several practical tips and recommendations for the use of protein for weight loss:

• Determine your needs for protein: Calculate the optimal amount of protein for you, given your weight, level of physical activity and target.
• Choose a variety of protein sources: Include both animals and plant sources of protein in your diet.
• Eat protein in each meal: Try to add protein to each meal and a snack.
• Do not forget about fiber and liquids: Use a sufficient amount of fiber and drink enough water to avoid digestive problems.
• Use protein additives wisely: Protein additives can be useful to increase protein consumption, but they should not replace full food meals.
• Do not believe myths about protein: Drive the delusions of protein and adhere to scientifically based recommendations.
• Be consistent and patient: Losing weight is a process that takes time and effort. Do not expect instant results, but be persistent in achieving your goals.
• Consult a doctor or nutritionist: If you have any doubts or questions about protein consumption, consult a doctor or a nutritionist.

Following these tips and recommendations, you can use protein for weight loss effectively and safely, achieve the desired shape and improve your health.

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