What is protein
Protein is the important nutrient for the better-looking body. Proteins,consisting of one or more long chains of amino acid residues.many of which our body can’t produce on its own.Proteins perform a vast array of functions within organisms,including catalyzing metabolic reactions,DNA replication,responding to stimuli, and transporting molecules from one location to another.So it doesn’t matter if you want to lose fat, build muscle,or just want to be healthy and well-functioning human being.Your daily protein intake plays an important role in allowing all of that to happen properly.
How much protein we should eat daily
The “right” amount of protein for any individual depends on so many factors like activity levels, age, muscle mass, physique goals and a current state of health.However, there are different opinions on how much protein we actually need on daily basis.many official nutrition organizations recommend a modest protein intake.The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
This amounts is:
56 grams per day for the average sedentary man.
46 grams per day for the average sedentary woman.
What does it do
Our organs, muscles, skin, hair, nails, bones and certain hormones are all made up of some amount of protein.Protein is incredibly important. If we don’t get enough from the diet, our health and body composition suffers. Now you might have a question why protein is always so hyped when it comes to weight loss.As we all know that when it comes to weight loss, we need to take in fewer calories than we burn.Eating protein can help with that, by boosting your metabolic rate (calories out) and reducing your appetite (calories in). This concept is well supported by science.
How protein helps in weight loss
Protein can help you lose weight and belly fat, and it works via several different mechanisms. How does it really help you lose weight? Here are the reasons why protein can help you in your weight loss journey.
A high protein intake boosts metabolism method, reduces appetite and changes several weight-regulating hormones.Protein reduces levels of the hunger hormones.This leads to an automatic reduction in calorie intake. it helps you feel fuller longer and less likely to go back for a second meal and a sufficient daily protein intake will help make that happen.
When all foods get digested, your body actually burns calories during that digestion process. This is referred to as the Thermic Effect Of Food. The thing is,different foods have different thermic effects, which means some foods will actually cause MORE calories to be burned during digestion than others.And research shows that protein requires the most amount of calories to digest, which means eating more protein on a daily basis will actually lead to more calories naturally being burned by your body.
Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from skyrocketing and ward off future cravings.
Eating a high-protein diet can cause weight loss, even without calorie counting,portion control or carbs restriction. A modest increase in protein intake can also help prevent weight regain.
Eating plenty of protein can help prevent muscle loss when you lose weight. It can also help keep your metabolic rate high, especially when combined with heavy strength training.
There are many high-protein foods you can eat to boost your protein intake. However, keep in mind that calories still count. Protein can reduce hunger and boost metabolism, but you won’t lose weight if you don’t eat fewer calories than you burn.
P.S.: If you liked this post, you might also like REVIEW-NUTRILITE ALL PLANT PROTEIN and TIPS TO BOOST METABOLISM- THE FASTEST WAY TO LOOSE WEIGHT.
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