Why are proteins good for losing weight? Protein is a protein, and for the assimilation of proteins our body needs more energy than to assimilate fats or carbohydrates. In order to compensate for the additional energy consumption that arises when protein is consumed, the body has to turn to the help of its energy depot - that is, the fat reserve - and begins to actively use fat tissue.
Thus, protein promotes weight loss because it pushes the body to more active fat burning. In addition, the protein is rich in amino acids, which - unlike carbohydrates - do not provoke accelerated fat synthesis.
Protein and weight loss
To begin with, note that any protein will be effective for weight loss only if you eat a day not more than 120-150 grams of carbohydrates.
It is assumed that in your diet there are completely no pastries, sweets and desserts, cooked with sugar - that is, fast carbohydrates. And this is because the use of fast carbohydrates, even with the protein, does not help losing weight at all. On the contrary, they will create new fat reserves due to the presence of sugars in products with carbohydrates.
In addition, make sure that the daily calorie deficit is 20%. Do not forget that fat burning in the body can be achieved by two factors:
- follow the diet - to provide a deficit of calories from the food;
- regularly exercise and through increased physical activity spend more calories.
How to take whey protein when losing weight?
Today, the sports nutrition market offers the applicant two main types of proteins - whey (they are also called fast, as they are very quickly absorbed by the body) and complex (which are a mixture of different types of protein and are called slow, because they contain slowly digestible proteins).
Being full-fledged sources of protein and essential amino acids, whey proteins are suitable for the following purposes:
- weight loss;
- development of muscular relief;
- a set of muscle mass;
- enrichment of the food ration.
The highest biological value is the whey protein isolate. The main characteristics of the protein isolate are a high degree of purification, as well as a minimum content of carbohydrates and fats. For those who suffer from complete intolerance to lactose, the protein of the soy isolate will be suitable.
How should I take protein isolate? First, note that during weight loss, one serving should be 20-25 grams. Whey Protein isolates are generally recommended before and after training, and in the morning hours - when the body's need for amino acids is most palpable.
What is the best protein for weight loss?
This is what the research of American scientists has revealed:
- fast protein is better for losing weight than slow;
- Whey protein is more effective for weight loss than soybean;
- Whey protein reduces the amount of fat in the body is greater than the equivalent amount of red meat.
In conclusion, we add the following:
For weight loss, follow the traditional advice of experts: during the day to eat small portions, but often. Recall that frequent nutrition keeps the metabolism at a high level and does not provoke the body to create fat stores.