The main sources of protein for humans are products of animal origin, although some plants are distinguished by its high content. Discussions on the topic, how much protein a person needs a day, between doctors and nutritionists has not abated for many years.
How much protein a day needs to be consumed by a woman?
Official documents prescribe to ordinary people from 0.8 to 1.3 grams of protein per kilogram of weight per day. This is provided that the individual has no problems with his health and excess weight, and he does not go in for sports. For a woman, this is about 46-75 g per day, for a man - 56-91 g.
Many people are mistaken, believing that 1 g of protein is equal to 1 g of meat. In fact, protein products do not consist entirely of protein, so you need to rely on special tables. For example, about 27 g of protein is contained in 100 g of beef and chicken breast, 100 g of tuna - 22 grams, and in one egg it is only 6 g. And since many factors influence the normal assimilation of protein, it is rarely used by the body completely.
The need for protein increases with serious physical exertion, pregnancy and breastfeeding, in old age, as well as losing weight.
How much protein per day does it take to lose weight?
Dietitians have proved that any diet with an increase in the amount of protein in the diet is much more easily observed. Studies have shown that if 25% of the daily calorie intake is obtained from proteins, the metabolism of the body increases by one-third. In addition, with increased protein content, the risk of a breakdown from the diet is reduced, because it causes a feeling of satiety much better than carbohydrates and fats.
Due to the lack of protein products when losing weight, the body begins to burn fat rather than fat, and muscles. Therefore, for successful weight loss dieticians are advised to increase the protein level to 2 g per kilogram of human weight. If, in addition to dieting, weight loss increases exercise, the protein rate rises to 2.2 g. However, it is undesirable to consume more than 30 grams of protein at a time, because he just does not get absorbed by the body.