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Protein is a vital element and an integral part of our daily diet. It goes without saying that it is an important macronutrient that is involved in almost all bodily processes.
Protein is extremely significant for the normal functioning of the whole organism and its systems. It is a construction material of the body.
But many of us are used to underestimate its significant role for the figure. Nevertheless, protein is an indispensable element for those men who are in the process of weight loss and drying.
Ability to enhance calorie burning, reduce hunger, and build muscle makes it an irreplaceable component of the ration of every man.
Protein helps lose weight. How?
Besides well-known anabolic effect, protein also has the fat-burning properties. Science has convincingly proven this fact. Moreover, this element maintains healthy blood glucose, strengthens muscles, increases hemoglobin, and speeds up metabolism.
That is why protein products and amino acid complexes are indispensable for weight loss. Herewith, this food component saturates well, so that you won’t feel hunger for a long time and snack on junk food or something else fatty, oily, and high-calorie.
It is known that 12-15% of the men’s daily diet should be protein food. This rule works for those who don’t have a goal to lose weight. And overweight men are recommended to maintain a diet, which is rich in proteins: 30% proteins, 40% carbohydrates, and 30% fats.
For comparison: people without excess weight can eat just 15% proteins per day. And this will be more than enough to keep fit and stay slim.
Daily protein rate for men
So, how much protein must you consume? It stands to reason that everything depends on your age, features of your body, level of physical activity, and so on. That is why you should consult a nutritionist in order to achieve the best results.
A specialized doctor will calculate your ideal norm, considering all your individual characteristics and peculiarities. Remember that seeking help from a dietitian is always the right decision.
Generally, an adult should receive from 0.9 to 1.2 g of pure protein per kilogram of the normal body weight a day (or 0.35 to 0.45 ounces per pounds and per day). And this means that excess fat is not taken into account.
The body fat percentage can be determined due to a special examination – bioimpedance analysis
If you don’t have such an opportunity, the normal body weight for men can be approximately calculated using the well-known formula.
On the average, an adult must receive between 60 and 80 g of pure protein per diem (2.11 to 2.82 ounces). And a male diet for weight loss should contain much more protein — about 100 g per day or even more (or 3.52 ounces).
Which protein is better for weight loss?
The excellent sources of protein are low-fat meat, fish, cottage cheese, seafood, egg white. And if you want to grow thin, you must prioritize proteins which are easily acquired and completely absorbed by the body.
Moreover, it is important to combine products of different origin: try to get 50% of the protein from animal food, and another 50% from vegetables. This is an optimal decision for your health and your figure as well. It will be better to give preference to lean meats — chicken, turkey fillet, and beef, steamed or baked in a pan without adding oil.
Good sources of vegetable protein for weight loss are tofu cheese, beans, lentils, and peas, whole wheat grains, seeds of chia, pumpkin or sunflower. But keep in mind that vegetable protein cannot completely replace the animal one.
Therefore, it is not in vain that meat is considered male food. It is believed that for effective weight loss, you must include both sources of protein in your diet. Protein quality is important, but it’s more about the variety.
Just add protein to your daily meal !
Not only the amount of protein in the diet is significant for weight loss. Equally important is the time of consumption. If you eat something proteinaceous four hours before you go to bed, it will be easier to refrain from high-calorie dinner.
Furthermore, early protein supper helps lose weight even in one’s sleep. And snack after training can reduce fatigue and prevent muscle pain the next day.
However, it is especially important to eat protein products at breakfast. Such food activates metabolism and prepares the body for energy consumption.
Therefore, choose omelettes, sour-milk products, low-fat cottage cheese in the morning, and you will lose your weight throughout the day much faster.
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Despite the fact that protein is so useful for weight loss, you shouldn’t abuse it. Eating an excessive amount of protein-containing foods as well as protein dieting is very dangerous for men’s health.
Nutritionists warn that protein surplus is extremely harmful to the body. This food substance has a detrimental effect on the kidneys, liver, and cardiovascular system.
Remember that everything in life is about balance. Protein diet is one of the most effective methods of losing weight with a lasting result. Thus, adding more proteins in the ration allows not only to lose pounds, but also to keep fit in the future.
If you strive to slim as soon as possible, you must reduce carbohydrates and enlarge proteins in your daily menu. This is the main rule of any diet. Protein swells, slowly breaks down, gives satiety to the body, makes it waste energy and lose weight.
Moderate nutrition, a balanced diet, and sufficient protein in addition to regular workout routine and permanent trainings will help you get rid of extra pounds, improve your figure and health.
Let’s achieve your dream body!