31/08/2021
Is it true that protein can help you lose weight?
Why protein is necessary for weight loss and what to look out for in a protein diet
※ A personal trainer explains the relationship between protein and weight loss. BY Kenta Hayashi
If you are a woman who is trying to lose weight, you may be interested in "protein diet" just by hearing about it.
We asked Kenta Hayashi, a personal trainer, to explain what protein dieting is all about.
He told us, "The protein diet is nothing special, it just means that you should take protein in your daily diet. Many people who don't consciously consume protein tend to be deficient in this nutrient, so maybe many people will need this protein diet. It's not a matter of losing weight, but rather a way to step up your own health.
To begin with, the English word "diet" means a daily meal in Japanese, and it does not primarily mean weight loss. However, just by calling it a "diet", many dieters jump on the bandwagon. With so much information flying around, it is imperative that we have the ability and judgment to filter out the appropriate and correct information ourselves.
In this article, we will discuss the benefits of incorporating protein (protein) into your diet, and cautions.
1) What is the definition of a protein diet?
As explained at the beginning of this article, protein diet itself is a way to consume protein in your daily diet, but many people may think that it is a way to lose weight by drinking protein.
Many people think that protein diet is a way to lose weight by drinking protein. Many products claim that using protein as a meal replacement is effective for weight loss because it is a low-calorie diet while still providing the important protein.
"Many products claim that using protein as a meal replacement is effective for weight loss because it is low in calories while still providing the important protein. Recently, meal replacements, which contain not only protein but also moderate carbohydrates and fats, have become readily available. This can be a great help in losing weight, and it can also come in handy when you are too busy to spend time eating.
As we all know, it is important to eat a balanced diet when dieting. The combination of protein and food is the true protein diet.
2) The reason why protein is so effective for weight loss
"Protein is an important nutrient for the body. Protein is an important nutrient that is used as a material for the body. If carbohydrates are used as gasoline and fat is used as lubricant for the motor, protein can be said to be the body and engine itself.
If the body is deficient in protein, it will not be able to make any progress. In other words, the muscles and internal organs that make up the bulk of the body's basic metabolism will have difficulty developing, making it difficult to increase metabolism.
In order to lose weight, it is important to raise your metabolism and make your body slimmer. In other words, if you are deficient in protein, you will not only lose weight, but you will also have difficulty losing weight.
Furthermore, part of the energy your body consumes comes from the metabolism that occurs when you eat. After eating, the body produces heat through the process of digestion and absorption.
The amount of heat produced varies depending on the nutrient, but it is said to be about 30% for protein while it is less than 10% for carbohydrates and fats.
In other words, a high-protein diet will increase your metabolism after a meal, and at the same time, it will increase your energy consumption.
3) How to follow a protein diet
Now that we understood the importance of protein in the diet, we asked Mr. Hayashi about specific methods.
"The first thing to do is to calculate how much protein you are getting in your daily diet. Processed foods are required to be labeled with nutritional information, so you can see it at a glance. After that, it is wise to decide if you need a protein drink or powder. There is no need to drink protein unnecessarily, and we recommend that you start your protein diet with food first.
In particular, people who engage in a lot of daily activities and eat a lot of food have little concern about deficiency, but those who are on a diet for weight loss need to be careful because they are also eating less.
It is easy to be lured by the name "protein diet" and start using drinks and powders, but protein is one of the nutrients contained in food.
However, protein is one of the nutrients found in food, so if you eat enough meat, fish, eggs, and soy products, there is no need to rely on protein. By chewing well, you can increase the heat production from the aforementioned food, and thus, you can achieve a higher quality protein diet than relying on drinks or powders.
4) Points to note about protein diet
"As mentioned above, there is no clear target amount of protein intake, but it is recommended to be within the range of 1.0 to 1.5 grams per kilogram of body weight per day. (If you weigh 50 kilograms, the recommended intake is about 50 to 75 grams per day.
(If you weigh 50 kilograms, the recommended intake is between 50 and 75 grams per day.) "People who exercise a lot may think that protein is important, but the above amount is sufficient for running and light muscle training. Of course, a protein diet with moderate exercise is also very important in terms of protecting your long-term health."
In addition to protein, Hayashi would like people to pay attention to the importance of vitamins as well.
In particular, the B vitamins are essential for energy production, and vitamin B6 plays a major role in protein metabolism.
Each of the B vitamins are correlated with each other, so it is more important to take them in complexes than to take just one of them. If you are on the right diet, you are unlikely to be deficient, but if you are on the wrong diet and eating less, or if you consume a lot of processed foods and alcohol, be careful.
"If you are on the right protein diet, you should be able to get enough vitamins in your diet. If you are getting enough protein, but you are still relying on processed foods, you may want to take a B vitamin supplement.
I thought that protein dieting meant taking protein powder or supplements, but I was surprised to learn that it is possible to achieve this diet with just the basic diet, and that vitamin supplements are also a big key. Let's follow Hayashi's advice and start by finding out how much protein we are consuming in our daily diet.
Article Source : https://www.womenshealthmag.com/
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