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Title : How much protein should eat in a day to lose weight?
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How much protein should eat in a day to lose weight?

Protein should be an essential part of our lifestyle. If there is a deficiency in protein intake, our health and body composition suffers safely. That said, you also have to make sure not to overdo it with protein intake. So, what is the ideal amount of protein a person should consume per day? People have a variety of opinions on how much protein you need to consume in a day.

Follow this high protein diet low carb weight loss .

Why should we eat protein? Benefits of proteins in our health?

Well, proteins act as the main building blocks of our body. They are responsible for muscles, organs, tendons and skin. A lot of other internal body functions dependent proteins and without them, we're just ruining our health.

However, it should not only worry about the amount of protein, but quality matters a lot. For example, animal proteins provide all essential amino acids in the correct proportions, but proteins from plant sources do not provide all the necessary elements. Therefore, if you are trying to build your body or vegan wanted to participate in a sporting event, then you can consider taking protein supplements to get all the benefits of plant-based protein.

How much protein should eat per day?

According to the DRI (Dietary Reference Intake), a person should consume at least 0.8 grams of protein per 1 kg of its / body weight, or 0.36 grams of protein per 1 pound.

Therefore, what comes to about 60 grams per day for a 75 kg or 52 grams per day for a 65 kg. In this example, we are only considering the average sedentary person, who perform little or no activity (office work).

But an optimal or adequate amount of protein for an individual depends on several other factors such as age, weight, activity level, muscle mass, etc ...

once that said, the protein targets vary from one individual to another and therefore must use the correct formulas in order to find adequate protein intake for your body needs.

If you are a person with sedentary lifestyle (normal activities at home or office work), then you should consume a minimum of 0.8 grams per kg or 0.36 grams per pound .

for example, if your weight is 95 kg, then you should eat 95 x 0.8 = 76 grams of protein per day. In pounds, it would be 209 x 0.36 = ~ 76 grams.

There are people who are very active in their daily lives, and vigorous exercise HIIT workouts run cardio exercises , etc ... If you are one of this, then you need to eat at least 1 gram to 1.5 grams per kg or 0.45 to 0.68 grams per pound.

For example, if your weight is 85 kg, then you need to eat a minimum of 85 x 1 = 85 grams of protein per day. This can be increased to 85 x 1.5 = 128 grams if possible.

Overall, the sports person or those with athletic background are extremely active and therefore require a minimum of 1.5 to 2.2 grams per kg or 0.68 to 1 gram per pound protein in a day.

for example, a 80 kg person should eat a minimum of 80 x 1.5 = 128 grams of protein per day, or a maximum of 80 x 2.2 = 176 grams.

If you want to know the requirement of adequate protein for your body, then you can go to this DRI Calculator

. Note: The above protein requirement is for men and regular women. However, if you are a pregnant woman , then you need to eat an extra 10 grams of protein per day. This applies to breastfeeding women as well. They will have to eat at least 15 grams above recommended levels during the first 6 months protein. This count can be reduced an additional 12 grams per day for 7 to 12 months.

How help protein feeds in weight loss?

If you do not know, proteins play an important role when it comes to losing weight. The general rule of thumb to lose weight is to consume fewer calories than we burn. However, not many people know that eating protein helps you burn more calories than normal. It does so by increasing your metabolic rate, which is responsible for burning more calories and at the same time, regulation or reducing your appetite.

An interesting fact about protein is that it fills the stomach very quickly and makes you full for hours. This helps you not overeat between meals. In a study in obese men, those who ate the protein in 25% of the calories felt less hungry and had fewer night cravings. The same experiment on women showed that their protein intake increased to 30% of calories ended up reducing your total calories by 441 and lost 11 pounds in 12 weeks. All they did was add more protein to your existing diet.

Who should stay away from excess consumption?

he may have heard many times that excess protein intake is bad for the kidneys because they have to work harder to clean them. However, there is no scientific evidence that says so. The only people who need to consume less protein are those with existing kidney problems. And those with healthy kidney function may have proteins without any worries.

non-vegetarian foods rich in proteins

Non-vegetarians have a variety of choices when it comes to protein. Animal proteins provide all essential amino acids and from animal tissues are similar to human tissue, our body is able to make full use of them. Then the non-vegetarian food are presented with high protein content.

• Eggs
• steak
• Mince
• pork chops
• chicken breast
• chicken liver
• turkey breast
• Tuna Yellofin
• halibut
• octopus
• Sockeye Salmon
• Tilapia
• shrimp.

high protein vegetarian foods

Here is a list of foods protein for vegetarians . Remember that since the vegetable protein contains the highest amount of essential amino acids that make animal proteins, it is suggested to increase protein intake by another 10% to compensate for these deficiencies.

• Cottage cheese (Paneer)
• Soy Milk
• Almonds
• Greek yogurt (low curdled fat)
• butter peanut
• The tofu, lentils
• beans
• Nuts
• Rice
• The whole wheat grains.

Well, I'm sure you are now convinced of the benefits of including protein-rich foods in your diet! What are you waiting for? Eat more protein every day and lose weight naturally by increasing your metabolism.

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