Wednesday, April 22, 2020

How do protein help us to lose weight or gain muscles ?

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.

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 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.

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.


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.


5)  Helps you to get muscle mass and repairs muscle damage



By the age of 30 we all start losing muscle, especially women.

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?


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.


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.

11 comments:

  1. Thanks admin for the post, Its really a nice post and Looking for more blogs like this. Please stay updated..!

    keto diet for vegans

    ReplyDelete
  2. Informative article! By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. If anyone is unsure about your protein intake, then use an online protein calculator.

    ReplyDelete
  3. Protein rich foods are very important and you must add in your diet. But along with this also take Herbal Weight Loss Supplements to get fast results.

    ReplyDelete
  4. Thanks admin for the post, Its really a nice post and Looking for more blogs like this. Please stay updated..!
    chia seeds for weight loss

    ReplyDelete
  5. Looking for a Wedding Planner in Florida? Trés CHIC Event Planning & Design will help you choose the best local event vendors. Start here!

    wedding planner miami

    ReplyDelete
  6. hey thanks for sharing a great information. you can visit here for High protein breakfast for weight loss

    ReplyDelete
  7. I agree, protein intake per day is very essential to lose weight, Thank you for your post

    ReplyDelete
  8. Hi, Nice Blog
    Stylish Carrots is a blog page that helps the people to know about the latest fashion trends and along with that the fitness advice that the people need.
    Immunity boosting foods

    ReplyDelete
  9. Hi, I ate protein powder for long years but I don't know how much protein need to consume now I am very clear about it.Vegan way

    ReplyDelete
  10. Legal HGH Online Store

    Have you been searching for legal HGH store in USA And Canada but have been unable to find a clinic or store you trust and You are sure of receiving your package even prior no script needed? Well, now get best quality HGH from HGHFITSTORE.COM for body building, Anti-Aging, Weight Loss and also Weight Loss Medications for excellent prices. Our hormone replacement therapy programs only use reliable, safe, and federally approved growth hormone and testosterone. We want our patients to receive all the possible HGH benefits and minimize growth hormone side effects making the question is HGH safe not a concern. Each patient undergoes a comprehensive blood test that looks at vital compounds and minerals to determine eligibility and treatment plan.

    hgh for sale canada, hgh pills for sale, cheap hgh for sale, pharma grade hgh for sale, rhgh for sale, hgh for sale uk, somatropin hgh for sale, hgh supplements, hgh pills for sale, buy legit human growth hormone, hgh for sale canada, buy growth hormone online pharmacy, hgh pens for sale, hgh canada pharmacy, order hgh online usa, hgh for sale uk, best human growth hormone for sale, hgh x2, human growth hormone supplements, is hgh legal in uk, hgh cycle, human growth hormone bodybuilding, growth hormone pharmaceutical company, buy genotropin online uk, buy legit human growth hormone, human growth hormone supplements, buy growth hormone online pharmacy, human growth hormone bodybuilding, best hgh injections, hgh for sale germany, hgh injection price, hgh benefits, human growth hormone for sale, order human growth hormone supplements, where to buy human growth hormone for bodybuilding, human growth hormone injections, human growth hormone benefits, hgh pills for sale, growth hormone for height, growth hormone function, hgh canada pharmacy, hgh canada buy, purchase human growth hormone supplements uk, hgh price, hgh powder for sale, hgh cycle, buy hgh online with bitcoin and paypal

    CONTACT US

    Text / Call / WhatsApp : +19044744283

    Email - hghfitstores@gmail.com

    Website - https://hghfitstore.com/

    BITCOINS, APPLE / GOOGLE PAY, ZELLE, CASH APP, WESTERN UNION, MONEYGRAM PAYMENTS ACCEPTED

    ReplyDelete