Protein is considered the most important nutrient for weight loss and helps you have a beautiful body. To be able to use proteins properly and all their uses, you first need to understand what protein is?
Protein (protein) is an essential nutrient (nutrient) of the human body, as well as in animals in general. Protein is the main source of energy and is indispensable for our activities. Present in the nucleus and protoplasm of cells, involved in the composition of muscle, blood, lymph, hormones, enzymes, antibodies, secretory and endocrine glands.
Proteins are biological molecules, or macromolecules, containing one or more long chains of amino acid groups.
Simple proteins consist of only amino acids. More complex proteins have additional groups linked. Proteins make up more than 50% of the dry mass of the cell and are the structural material of the cell. Protein deficiency will lead to malnutrition, growth retardation and weakened immune system to disease.
Protein is found in many types (red meat, fish, eggs and milk) but also in a small amount (beans, rice, corn, noodles and some vegetables, etc.) 15% energy and is a necessary compound for the body to grow and develop. That basic structure is a chain of amino acids.
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Every cell in the body contains protein, it is an important part of the skin, muscles and organs or glands. Protein is also found in all body fluids, except bile and urine.
The lack of protein will lead to nutritional deficiencies, very susceptible to diseases such as arrhythmia, fatigue, anemia, retarded children, low intelligence, poor resistance, poor appetite, etc.
Foods derived from animals such as meat, fish, eggs, milk are precious and more balanced sources of protein in terms of composition and high concentration of essential amino acids.
The content of essential amino acids in plant-based foods such as soybeans, rice, noodles, corn, some other beans, etc. is not high, but the body still has to supplement with adequate balance of these types.
Some fruits such as bananas, jackfruits, apples, etc. and green vegetables are also protein supplements.
Therefore, it is necessary to know how to combine and eat protein-rich foods in a reasonable way to create high nutritional value in your daily diet.
The estimated protein intake for the day is 46 grams/day (for women) and 56 grams/day (for men). However, athletes may have different needs depending on the duration and intensity of exercise or the frequency of training.
In addition to the benefits of protein for human health, it is also a nutrient that supports fat burning and effective weight loss.
1. Eat protein in moderation
On average, a woman weighing about 60 kg needs 65 grams of protein per day. Even if you’re a vegetarian, your body can get protein from whole grains and other legumes.
It is important to not exceed the amount of protein required by eating a full breakfast and limiting too much protein to lunch and dinner.
2. Protein helps burn calories effectively lose weight
When you eat fats and carbohydrates, you need about 5-15% of calories for digestion. Meanwhile, protein with this ratio 20-30%. Because proteins are made up of amino acids joined together by peptide bonds. And in order to use these amino acids for life, the digestive system has to work harder than usual to break the peptide bonds.
3. Protein reduces appetite, reduces calorie intake
This mechanism can lead to automatic calorie reduction, in other words, you will eat fewer calories without worrying about calories or strict eating control.
Increasing your protein intake will make you eat less. However, this method is only effective if you do it throughout each meal as well as every day, as long as you keep the protein intake in the body at a high level.
So, a diet with 30% of calories as protein has automatically helped you reduce your calorie intake to 441 calories per day, which is a pretty large number of calories. With a high-protein diet, it is not only beneficial for the metabolism of substances but also brings a feeling of fullness, thereby reducing calorie intake easily.
4. Protein supports weight loss, even without strict calorie restrictions
It can be said that protein works in both ways, absorbing calories and eliminating calories. It both helps to lose weight and if you eat it wrong, it will also make you gain weight.
Eating a lot of protein can make you burn excess belly fat, helping to lose weight effectively.
However, if you eat a lot of protein without exercise, the excess protein will turn into fat under the skin and the body will become obese.
Therefore, if you want to lose weight safely and effectively by adding protein-rich foods, you must build a scientific diet and combine it with reasonable exercise to lose weight. weight quickly.
Hopefully with the above sharing, it will help you understand what protein is, the effects and functions of protein for the body and at the same time how to supplement the amount of protein to lose weight in the safest and most effective way.