Protein dieting is a natural weight loss effort to lose weight

Protein is the most important food at all to lose weight and get a more agile body. Eating too much protein stimulates metabolism, reduces appetite and modifies several hormones responsible for weight control.

Proteins in many ways help you lose weight and lose weight. Below is a list of the optimal amounts of protein and foods to boost your daily intake.

What is the optimal protein intake?

The daily reference amount for protein is 56 g for men 46 for women, but this amount is sufficient only to avoid a defect and not ideal if you want to lose weight by applying protein diet, or if you increase the size of your muscles.

Most studies in the field of protein and slimming express the amount of protein percentage of the calories: According to these studies, you get 30% of the daily calories of proteins is very effective in the diet of protein.

You can find out how much protein to eat per day by multiplying the total number of calories per day by 0.075. For example, if you follow a 2,000-calorie diet, you should take 2000 * 0.075 = 150 g protein.

You can also specify the quantity according to your weight: 1.5 to 2.2 g per kilogram.

It is best to divide the protein ration on each daily diet and eat some protein at each meal. Keep in mind that these quantities are not required to be accurate. Just make sure the quantity is within the range of 25% to 35% so that dieting is effective.

What and how to eat Add more protein to your food

Simply to increase the proportion of protein consumed, you should eat protein-rich foods, including:

·        Meat: chicken, turkey, beef, lamb.

·        Fish: Salmon, Sardine, Haddock.

·        Eggs: All kinds.

·        Dairy products: milk, cheese, yogurt.

·        Legumes: Beans, chickpeas, lentils.

If you are following fast, low carbohydrate diet, you can eat high-fat meat, but if you are not in a low carbohydrate diet, it is better to eat as low-fat meat as possible. This keeps the protein high without a significant increase in the calories.

You can also take protein supplements if you find it difficult to reach the desired protein level: whey protein powder has several benefits including weight loss.

Increasing the intake of protein may seem simple, but incorporating it into your daily life and diet can be difficult. Therefore, we recommend that you first follow what you eat: Zen and measure everything you take to make sure you have reached the quantity you are looking for. You will not always do this but at the beginning just to take a clear idea of ​​the high-protein diet form.