Protein – Is it really the secret to successful weight loss? From small grocery stores around the corner to organic food stores, you can buy a protein shake or protein bar in every place. High-protein diets are now popular, and many people dream of becoming a fitness model by following a diet consisting mainly of protein. But things are definitely not that simple…
Protein should play the right role in our diet
Let us start from the beginning. Protein is a macronutrient that is one of three major nutrient types (protein, carbohydrate, and fat). In a correct and healthy diet, all three nutrients (which are very important!) have a certain role and status, and the correct proportions are as important as a healthy source of an intake! They cannot completely replace each other. Although in some specific diets, fat or protein intake is heavier. However, the average person should maintain the following calorie ratio: 50-60% carbohydrates and the remaining protein and fat are evenly distributed. One gram of fat contains twice the calories of the other two nutrients, so it is recommended to be modest in this regard.
So you can see that only 20-30% of the daily calories should come from protein sources. Another principle is to consider what your goal is – the amount of ideal protein is 1 to 2 grams/kg of body weight, so if your weight is 70 kg, you should take 70 to 140 grams of protein per day.
Now that you know the quantity, let’s see which foods you should get from these sources. The best sources of protein intake are as follows: poultry, marine fish, egg whites, cheese, whey cheese, low-fat cheese, soy and protein shakes. As a side dish, you can choose brown rice, purple rice, wheat, buckwheat, millet or medium-sized sweet potatoes. Cauliflower, mushrooms, asparagus, spinach and all raw vegetables and salads are also a good choice. You should also take proper health oils – in addition to oil and fat – like oily seeds or nuts. The diet is as simple as that!
What happens if I take too much protein? Will I gain weight?
Things are not black or white. It’s a misconception that “ingesting too much protein will allow you to gain weight,” or “ingesting more than a certain amount will turn into fat or carbohydrates.” Well, this sounds interesting, but you can always read these weird error messages on the web.
First, when you ingest more than your calculated daily protein requirement, the body does not immediately retain moisture and begin to grow fat. However, if you consume more than too much protein (such as twice the body’s needs), it does put a burden on your body and the digestive system. The amount of protein your body can handle and break down is about 30-50 grams per meal. If you take too much, you will feel tired, irritated and bloated, there may be constipation or acidification, and excess protein will be excreted, which is a waste of money.
Should you drink protein supplements during the weight loss process?
Once you have the right eating habits, you can start drinking protein supplements (remember, supplement, not replace the right and healthy diet!). Before you exercise, you can use products that help burn fat or help you relieve fatigue and provide energy. Take BCAA (amino acid, glutamine, branched-chain amino acids) before or during training, and drink whey protein that is quickly absorbed after exercise. If you are not sure what kind of product to choose, please visit our official website, we have a variety of flavors of top-quality isolated whey protein and BCAA amino acids.
If you read some unilateral and intense proposals for weight loss, you should always be suspicious and critical. Finding the right balance is not easy, but without finding the right balance, you can’t make progress – too much protein or “pill” can’t help you at all.