Weight reduction, as well as fighting fatty tissue during drying, is a long and time-consuming process that forces a person to give up old habits of nutrition, to devote a lot of time to training and to supplement the nutrition with necessary elements. In this article, we will consider which protein to choose for weight loss.
What is the use of protein for weight loss?
The protein supplement to nutrition allows us to achieve several important tasks that will be solved on the way to the main goal:
- with a low-calorie diet, which always accompanies weight loss, usually there is a deficit of protein, which affects all the systems of the body, and the intake of protein prevents it;
- with insufficient nutrition, first of all, it destroys the muscle mass, and it must be maintained with the help of additives;
- proteins are a necessary part in the fat burning process;
- the assimilation of proteins requires a third more energy costs from the body, which in itself helps to lose weight.
In addition, the consumption of a large amount of protein reduces the total glycemic index of food, prevents jumps in blood sugar and thereby reduces appetite.
Which protein is better for losing weight?
It's no secret that there is a wide variety of proteins. Among them are those that act quickly (serum), slow (casein) and mixed (composed of the previous two).
Scientists have decided to check which protein is more effective to drink for weight loss - whey or casein? As a result of experiments, it was found that the most effective weight loss gives casein, taken by 1.5 g for every kilogram of body weight of a person. Moreover, the use of a protein supplement when losing weight proved to be more effective than
It is believed that ideally from food you need to get 50% of the protein per day, and the rest to get sports nutrition. So, for example, a girl weighing 60 kg needs 90 grams of protein per day (based on 1.5 g of protein per 1 kg of body weight). Of these, 45 g should be obtained from casein (this is 1.5 servings), and another 45 g - from meat, eggs, poultry, fish, cottage cheese and other protein products.
Knowing what protein to take when losing weight, it is important to comply with the rules of its reception: they better replace the meal, and drink it before training or at night. In the period of intake should be discarded not only from sweet, fatty, flour foods, but also from alcoholic beverages in any quantity and manifestation.