Thinking about losing weight ?
want to gain healthy weight ?
Here's what you need to know about PROTEINS, and how do they help us to achieve our respective fitness goals
PROTEIN is one of the most sort after food in the fitness world, thou our diet needs to be comprised of proper amount of carbs, proteins, and fats our main look out is on protein.
If you have been going to gym or working out at home to get your dream body you would have definitely heard of HIGH PROTEIN DIET isn't it ?
There have been a lot of claims that people have achieved success in their fat loss programs with the help of protein rich diet.
Eating a high protein diet simply means getting our daily energy requirements from proteins instead of carbs.
Basically the food that we eat is broken down into carbohydrates, proteins and fats, and our body needs all of these to function properly.
Now coming to weight loss, what exactly it is ?
Reduction of total body mass and body fat is simply weight loss, however it can be intentional that is through dieting or exercise and unintentional may be due to poor diet, or some medical condition as well, but what we will be talking about is via diet and exercise the healthy weight loss program- which says to lower your calorie intake and increase your calorie output.
THE BALANCE BETWEEN CALORIE INPUT AND CALORIE OUTPUT IS WHAT GIVES YOU YOUR PERFECT BODY
what do PROTEINS have to do here ?
Well,
There have been different mechanisms by which proteins work in our body,
1) Firstly, they shoot our metabolism
There is something called as THERMIC EFFECT OF FOOD (TEF) which is the amount of energy required to process/digest the food we eat and use them.
Now what protein rich food do is that they push your body or force your body to use more energy to digest them so the number of calories required to digest and absorb the nutrients in your food increases.
Now what protein rich food do is that they push your body or force your body to use more energy to digest them so the number of calories required to digest and absorb the nutrients in your food increases.
High protein diet has the highest TEF. It makes you burn more calories by about 80 to 120 per day.
2) Reduces Hunger/ Appetite
When you dont feel hungry, you dont take in food and therefore there is no calorie intake.
Many studies have shown that high protein intake suppresses their appetite as much as they drop down 400 calories each day.
Proteins are more filling and satisfying for longer period than eating same amount of other macro-nutrient.
Proteins are more filling and satisfying for longer period than eating same amount of other macro-nutrient.
Proteins have a direct effect on GLP-1 also called as the fullness hormone or the satiety hormone that is a Glucagon-like peptide-1 , a naturally occurring incertin, which is released subsequently after food intake and it stimulates the secretion of insulin, inhibits the release of Glucagon, delays gastric emptying, and finally decreases food intake through increased satiety.
Also cholecystokinin reduces the level of hunger hormone Ghrelin.
studies proved that including proteins in your breakfast helps you eat lesser during the rest of the day.
Also cholecystokinin reduces the level of hunger hormone Ghrelin.
studies proved that including proteins in your breakfast helps you eat lesser during the rest of the day.
3) Burn more calories
When you eat Proteins your body needs to work harder to digest the food.
High Satiety level from your food and a high metabolic rate together have a positive impact on fat loss, this combination makes dieting much more effective and easy than other methods.
High Satiety level from your food and a high metabolic rate together have a positive impact on fat loss, this combination makes dieting much more effective and easy than other methods.
4) cuts down unnecessary cravings and snacking
Late night snacking is one of the biggest enemy of dieters, so keep safe distance from this habit.
Most often we jump on to snacks at the odd times of the day and this leads to unnecessary weight gain.
And what is the first thing that comes to your mind when thought of cravings n snacking obviously the wide range of junk food that we love to eat.
These foods will kill your appetite, alter your eating habits and eventually will lead to digestive disorders, which will hamper your body and give you lifestyle diseases such as Diabetes, Hypertension, Bad Cholesterol, OBESITY, etc.
Most often we jump on to snacks at the odd times of the day and this leads to unnecessary weight gain.
And what is the first thing that comes to your mind when thought of cravings n snacking obviously the wide range of junk food that we love to eat.
These foods will kill your appetite, alter your eating habits and eventually will lead to digestive disorders, which will hamper your body and give you lifestyle diseases such as Diabetes, Hypertension, Bad Cholesterol, OBESITY, etc.
5) Helps you to get muscle mass and repairs muscle damage
By the age of 30 we all start losing muscle, especially women.
Protein are made up of amino acids which help in muscle building process.
To gain muscles or increase your body size simply taking in lot of heavy proteins will not help... you need to exercise, lift weights and by doing this your going to create micro tears in your muscles.
When you consume proteins, the digestive mechanism will break down proteins into amino acids and use these to repair the tears.
The amino acids will surround and fill the tear and make it bigger and stronger.
You have to understand one thing that maintaining muscle mass however requires lesser amount of protein than building new muscles.
Numerically when your trying to build muscle with exercise and diet your protein intake should be around 10 to 35 percent of the total calories.
According to the Recommended Dietary Allowance (RDA) the protein required per day is 0.8 grams of protein per kilogram of the body weight. However this is the minimum quantity you need per day inorder not to get sick or prevent any dietary deficiency.
It comes around 46 and 56 grams for average woman and man, respectively.
However, if you want to lose weight your daily protein intake should be between 1.6 to 2.2 grams per kg body weight.
If your an athlete or do strength training you need to consume 2.2 to 3.4 grams of protein per kg body weight.
Proteins also help to maintain your bone mass as you age older and lowers the risk of fractures.
Regular strength training and exercise are key to muscle building
Protein are made up of amino acids which help in muscle building process.
To gain muscles or increase your body size simply taking in lot of heavy proteins will not help... you need to exercise, lift weights and by doing this your going to create micro tears in your muscles.
When you consume proteins, the digestive mechanism will break down proteins into amino acids and use these to repair the tears.
The amino acids will surround and fill the tear and make it bigger and stronger.
You have to understand one thing that maintaining muscle mass however requires lesser amount of protein than building new muscles.
How much protein to consume?
According to the Recommended Dietary Allowance (RDA) the protein required per day is 0.8 grams of protein per kilogram of the body weight. However this is the minimum quantity you need per day inorder not to get sick or prevent any dietary deficiency.
It comes around 46 and 56 grams for average woman and man, respectively.
However, if you want to lose weight your daily protein intake should be between 1.6 to 2.2 grams per kg body weight.
If your an athlete or do strength training you need to consume 2.2 to 3.4 grams of protein per kg body weight.
Proteins also help to maintain your bone mass as you age older and lowers the risk of fractures.
Rich protein sources
- Meat, Poultry, Fish, eggs, Tofu
- legumes, Nuts, Seeds, Milk, Cheese, Soy
- Whole bread, Rice, Barley
Eggs are among the healthiest and nutritious food available, chicken breast is one of the popular high protein food.
The protein content of some foods are given below
( Per serving/ one cup)
Eggs 6gms
Almonds 6gms
Chiken breast 53gms
Oats 11gms
Cottage cheese 28gms
Yogurt 17gms
Milk 8gms
Lean beef 25gms
Quinoa 8gms
Whey protein 20-50gms
Lentils 18gms
Pumpkin seeds 9gms
Peanuts 7gms
Try to divide your protein intake equally among meals.
Get fit,
Stay healthy,
Stay awsome.
