Protein Importance losing weight

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Protein Intake for Weight Loss     The importance of adequate protein intake when losing weight     Many people dieting don’t seem to realize the importance of eating good quality protein when attempting to lose weight. Without sufficient protein, the body actually breaks down faster than it repairs itself, eventually resulting in a lowered metabolism. This may even be exasperated if exercising frequently in order to lose weight. This does not mean it’s necessary to eat lots of protein, in fact eating little and often seems to be the best rule. There are a few reasons why it’s important to eat protein when on a weight loss diet. The most obvious is to help reduce the breakdown of lean muscle. Excessive muscle breakdown often occurs when the body is on a strict calorie diet. The more calories are restricted the more muscle we tend to lose. A slight calorie restriction coupled with a little weight training and frequent intake of good quality protein will reduce muscle loss and maintain basic metabolism. The other reason is more complicated, but just as important. The building blocks of proteins are amino acids and of the 22 which make up protein, 8 are classed as essential. This means they must be provided in the daily diet. There are 2 essential amino acids which encourage the body to burn body fat, they are Lysine and Methionine. ** These both work together to produce another amino acid Carnitine, and its Carnitine that helps carry fatty acids into the cells to be burnt for energy. Another essential amino acid Phenylalanine * is used by the body to build Insulin and help regulate blood sugar levels. There is lots of scientific evidence which suggests that weight management is achieved much more quickly when there is a consistent control of blood sugar and insulin release. The G.I. diet plan is the popular way to lose weight by controlling blood sugar.     Protein intake requirement As a practical but rough guide protein should make up about 25 percent of the food on your plate, but may vary depending on individual requirements. Animal protein sources provide the best quality protein sources but due to the sometimes high saturated fat content, it may not be best to supply all protein requirements with foods of animal origin. Plant protein can be just as good especially if combined in the correct combinations to create complete proteins. Another good guide is one gram of protein per kilogram of body weight. An example would be 70 grams per day for a male of 70kgs in weight. Remember though this is a rough guide and may need to be changed for the individual circumstances. There is no need to take supplements of the individual amino acids Lycine and Methionine in order to gain benefits of fat burning, it would be much better to ensure adequate and frequent intake of good quality proteins. A healthy balanced diet should provide all the necessary amino acids required for good health and fat burning potential.       Cutting calories to lose weight Calorie restriction weight loss 1200 Calorie diet plan 1500 Calorie diet plan 1800 Calorie diet plan Sample diets Snack binge Simple carbs Complex carbs * Always seek approval from a qualified dietician before changing the diet, and to check if you suffer from any protein intolerances. Please read our Terms of use first! ** We do Not recommend taking individual amino acid supplement without consulting a qualified nutritionist!

Further reading on food & nutrition to help lose weight Controlling food intake is an important factor for losing weight Hunger drives the desire to eat food, control hunger effectively Here is a useful food calories list of calorie content of food Basic nutrition help for increased energy to lose weight Learn how to combine different protein sources to produce high quality protein intake Daily Fat intake of saturated fats polyunsaturated fats lose weight List of foods low in calories Carbohydrate intake each day Lists of food high in simple carbohydrates Lists of food high in complex carbs Can carbohydrate make us fat? Nutrition  Facts on different fast  foods Components that make up the balanced diet Foods with the best protein content Alcohol  and losing weight Foods help lose weight effectively List of foods with negative calories Benefits of eating fruit to lose weight Benefits of eating vegetables & losing weight Healthy lowfat recipes to help form healthy diet Potato chips List of recipes low in calories Low Calorie Soup recipes grams ounces weight conversion Best foods for losing weight Questions on food & dieting   NUTRIENTS IN FOODS Nutrition List of food sources rich in iron List of potassium rich food sources Benefits of drinking water for weight loss & energy levels Effects of high sodium intake on body weight Low calorie desserts for the occasional treat Amounts of fat in different Fish Fat content in Chicken sources Fat in common mcdonalds foods Fat content of beef Carbohydrates simple & complex Carbohydrates in alcoholic drinks Carbohydrates in different Fruit Carbohydrates in different Vegetables Carbohydrates in banana Carbohydrates in Wine Carbohydrates in different beer Protein in different Meals High protein content Protein combinations Protein in different Vegetables Protein in Rice Protein Peas Protein in Meat Protein different Fish Protein Steak Protein in Chicken Protein in Tuna Protein Nuts Protein in Eggs Protein in Milk Protein in Cheese Protein in Bread Protein Pasta Protein Tofu Protein Intake   More weight loss articles List topics to lose weight All tools and information on this site are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

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