How does protein help with weight loss?
A protein rich diet is a strategy that's used by many athletes and fitness enthusiasts, it means that every meal should include protein, about 30% of total calories consumed. Research shows that increased protein diets (about 30% protein) not only help with initial weight loss but also help keep the weight off.
1. Protein saves muscle mass while losing weight.
When you drop weight on any diet or cardio training, you will lose both fat and muscle. Diets that have more protein (30% and more),preserve muscle mass and also speed up your metabolism. For example, one pound of muscle burns approximately 30-50 calories per day so by having more muscles will translate to better and faster metabolism
2. Increase the loss of body fat.
High-protein and low-carb diets improve the total body-fat lost, due to the lower insulin effect of a lower carbohydrate diet. Keep in mind that too much insulin stimulates fat storage.
3. Metabolic benefits of protein.
There is a caloric expense of digesting food called the thermogenic effect and the caloric expense for protein is the highest. It can take up to 35% of a protein’s caloric value for the body to break it down, while it only takes about 2% of a fat’s caloric value. It's harder for the body to digest protein when compared to carbohydrates and fats, so fewer overall calories are offered for the body.
4. Protein helps to control appetite.
Protein makes you feel fuller sooner and manages your hunger more efficiently than carbohydrates or fat.
But don't neglect balance and diversity in your diet, your body also needs carbs and fats for optimum health. It's smart to include protein with every meal, and diets rich with unprocessed carbs and healthy fats are also encouraged..
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1. Protein saves muscle mass while losing weight.
When you drop weight on any diet or cardio training, you will lose both fat and muscle. Diets that have more protein (30% and more),preserve muscle mass and also speed up your metabolism. For example, one pound of muscle burns approximately 30-50 calories per day so by having more muscles will translate to better and faster metabolism
2. Increase the loss of body fat.
High-protein and low-carb diets improve the total body-fat lost, due to the lower insulin effect of a lower carbohydrate diet. Keep in mind that too much insulin stimulates fat storage.
3. Metabolic benefits of protein.
There is a caloric expense of digesting food called the thermogenic effect and the caloric expense for protein is the highest. It can take up to 35% of a protein’s caloric value for the body to break it down, while it only takes about 2% of a fat’s caloric value. It's harder for the body to digest protein when compared to carbohydrates and fats, so fewer overall calories are offered for the body.
4. Protein helps to control appetite.
Protein makes you feel fuller sooner and manages your hunger more efficiently than carbohydrates or fat.
But don't neglect balance and diversity in your diet, your body also needs carbs and fats for optimum health. It's smart to include protein with every meal, and diets rich with unprocessed carbs and healthy fats are also encouraged..
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10 Reasons To Eat Eggs
1. One egg has 6 grams of highest quality protein and all the 9 essential amino acids.
2. Eggs are very good for your eyes and eyesight. Based on a study, one egg per day may prevent macular degeneration due to the carotenoid content, particularly lutein and zeaxanthin. The two nutrients are more readily supplied to our bodies from eggs than from any other source.
3. There are more studies, in one research it was found that people who eat eggs daily reduce their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.
4. Based on another study by the Harvard School of Public Health, there is no considerable link between egg eating and heart disease. In fact, according to one analysis, frequent intake of eggs may help avoid blood clots, stroke, and heart attacks.
5. Eggs are one of the few foods that include the naturally occurring vitamin D.
6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.
7. Newest research reveals that, opposite to earlier beliefs, medium consumption of eggs does not have any negative result on cholesterol. In fact, latest studies have shown that frequent consumption of two eggs per day does not influence a person's lipid profile and may, actually, boost it. Research is indicating that it is saturated fat that increases cholesterol rather than dietary cholesterol directly from foods, for example whole eggs.
8. Eggs are great source of choline. One egg yolk (the yellow part) has about 300 micrograms of choline. It is an critical nutrient that helps regulate the brain, nervous system, and cardiovascular health.
9. Eggs may also reduce the possibility of getting a breast cancer. In one study, women who consumed 6 eggs in 7 days decreased their possibility of breast cancer by 44%.
10. Eggs advance healthy hair and nails because of their high sulphur content and a decent range of beneficial vitamins and minerals. A lot of people discover their hair growing quicker when including eggs in the diet, primarily because they were formerly missing foods that have sulphur or B12.
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Do I Have To Drink Protein Shakes On Rest Days
Protein shakes are mostly used by athletes and other fitness lovers after a workout. They're a fast and easy way of giving the body fast absorbing protein, especially when a post-workout food isn't available. Regardless if you consider to drink a protein shake on non-workout days is up to you and your personal preference. Nothing is terribly wrong with this practice, obviously when combined with an overall well-balanced diet. However, it's always wise to talk to your doctor to figure out if you should be using this or any other dietary supplement daily.
About Protein
The suggested daily allowance of protein per day is typically based on your current body weight. You need about 0.4 g of protein per pound of body weight, estimated by the University of California, Los Angeles. For instance, someone with a weight of 150 lbs. needs 60 grams of protein, while someone with a weight 200 lbs. needs 80 g per day, so the amount can differ widely from one person to the next. If a protein shake assists you achieve the recommended amount for your weight, having it on non-workout days shouldn't be an issue.
Endurance and Strength
With aerobic endurance exercises, the need for protein increases, based on an article published in the September 2007 "Journal of the International Society of Sports Nutrition." According to them, you may need anywhere from 1 g to 1.6 g of protein per kg of body weight each day, which is equal to about 0.45 g to 0.73 g per lb. With weight-training, the recommended protein intake increases even more - between 1.6 g and 2 g per kg of body weight each day, or 0.73 g to 0.91 g per lb. Even so, the International Society of Sports Nutrition focuses on that the intake of protein, at least a substantial part, should be taken just before or after your workout, so this can raise a question of if or not you need the protein shake on the rest days.
Caution
Drinking protein shakes on rest days is often fine. When used as a replacement for regular meals, you may miss out on significant nutrients found in whole foods, warns Katherine Zeratsky, a nutritional expert for MayoClinic.com. Don't forget that Protein shakes also have calories. Meaning you may increase your caloric intake plenty to cause a excess in calories, which would eventually lead to fat gain.
Suggestions
Rather of depending on a protein shake for a meal on your non-workout days, look for different sources of protein. Lean beef, poultry, eggs and fish can also give you high-quality protein. Discuss with your doctor first if you're doubtful of how much protein you should have in your diet.
In PDF format:
About Protein
The suggested daily allowance of protein per day is typically based on your current body weight. You need about 0.4 g of protein per pound of body weight, estimated by the University of California, Los Angeles. For instance, someone with a weight of 150 lbs. needs 60 grams of protein, while someone with a weight 200 lbs. needs 80 g per day, so the amount can differ widely from one person to the next. If a protein shake assists you achieve the recommended amount for your weight, having it on non-workout days shouldn't be an issue.
Endurance and Strength
With aerobic endurance exercises, the need for protein increases, based on an article published in the September 2007 "Journal of the International Society of Sports Nutrition." According to them, you may need anywhere from 1 g to 1.6 g of protein per kg of body weight each day, which is equal to about 0.45 g to 0.73 g per lb. With weight-training, the recommended protein intake increases even more - between 1.6 g and 2 g per kg of body weight each day, or 0.73 g to 0.91 g per lb. Even so, the International Society of Sports Nutrition focuses on that the intake of protein, at least a substantial part, should be taken just before or after your workout, so this can raise a question of if or not you need the protein shake on the rest days.
Caution
Drinking protein shakes on rest days is often fine. When used as a replacement for regular meals, you may miss out on significant nutrients found in whole foods, warns Katherine Zeratsky, a nutritional expert for MayoClinic.com. Don't forget that Protein shakes also have calories. Meaning you may increase your caloric intake plenty to cause a excess in calories, which would eventually lead to fat gain.
Suggestions
Rather of depending on a protein shake for a meal on your non-workout days, look for different sources of protein. Lean beef, poultry, eggs and fish can also give you high-quality protein. Discuss with your doctor first if you're doubtful of how much protein you should have in your diet.
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