Thursday, March 17, 2011

How Much Protein Causes Weight Loss?

Fat, protein and carbohydrates - the whole basis for your overall health. When you work to lose weight, it is important that you are not dissecting the nutrient is too low. Let's take a closer look at your protein intake.

Protein function

Carbohydrates and fat - the primary sources of energy of the body, but the protein fills many other important roles in the body. Here are some:

Forms the structural components of the body - muscle is shrinking tissue, connective tissue, cell membranes, and bone matrix.
Maintains fluid balance.
Regular Acid-base balance of blood.
The formation of hormones and enzymes.
Immune function (antibodies - proteins).

Function is directly related to weight maintenance, a number of ways. Hormones and enzymes produced regulate sleep, digestion, and ovulation. This nutrient digestion slows, causing stable blood sugar levels. Stable blood sugar levels prevent insulin action potentials, which can lead to increased fat storage. Improper fluid balance can lead to water retention and a corresponding increase in weight.

How much protein

The standard recommendation - 0.8 grams of protein per kilogram of body weight (0.8 g / kg). To calculate your protein needs multiply your weight in pounds x 0.37.

Here is an example of how to do the calculation for someone weighing 140 pounds.

140 pounds x 0.37 = 51.8 or ~ 52 grams of protein / day

Even people who regularly work out have not significantly increased protein needs. There are several situations where the protein needs a little taller, such as illness, fatigue athletes and professional body builders.

If you consume too little protein, your body turns to muscle. It is very important to keep in mind, especially if you follow a low calorie diet with limited protein administration. If you do not eat enough protein, your body divides the muscle to meet protein needs. In addition, low protein in over a long period of time can lead to feelings of lethargy and lack of energy. Limited introduction of protein increases your risk of disease and makes the muscle building to boost your metabolism and cause weight loss difficult.

If you consume too much protein, the body converts excess protein into fat and store for future energy needs. Protein intake of 3.2 services each day are usually adequate to meet your protein needs. Most Americans consume much more protein than necessary. Good protein sources include fish, poultry, lean beef, nuts, soy, and beans / legumes. One serving of protein is 3 ounces of meat, ½ cup beans, 2 peanut oil Tbsp, 1 egg and 1 ounce of nuts.

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