There are three main nutrition that provide energy to maintain our body, Carbohydrate, Protein, Lipid, anyone of these are important, but if your purpose is to lose weight or lose body fat, you have to change the diet, in other hand you have to adjust the proportion of every nutrition that you intake, and one of the most important nutrition that you need the most for this situation is Protein, eating lots of food that containing high and good source of protein can boost up the speed to lose belly fat, building muscles and getting better shape.
What is the benefits of protein ??
Protein is an important component of the body, your hair and nails are made of protein, and it plays an important role on building and repairing tissues, block of bones, muscles, cartilage, skin, and blood all related to the protein.
Protein is one of the Macronutrient like Carbohydrate and Lipid, that means you need a lot from these to keep your body healthy, (Vitamins and minerals are called Micronutrients, they are necessary to body but you only need in small quantities).
Once you eat enough protein, it can benefit your organs, so the Small intestine can absorb the nutrition more completely, to stimulate body’s metabolism, and it’s good for Weight control and your Health.
How many grams of protein do you need per day ??
This is the most common questions that people always ask me, then I have to tell you there’s no clear answer, how many grams of protein exactly you need is depends on your Weight and Activity level, if you have heavier body weight or high activity level on daily routine, you definitely have to eat more proteins, but on the contrary you need less, so here is the simple formula that’s easy to understand for you.
1. Low activity level —–> you weight x 0.8 = Grams of protein that you need
2. Medium activity level —–> you weight x 1.3 =Grams of protein that you need
3. High activity level —–> you weight x 1.8 = Grams of protein that you need
For example, I’m 66 kg, my goal is to decrease my body fat index and I exercise today, so today I have to eat 66 x 1.8 = 118.8 grams of protein for giving enough nutrition to my body and for better result
Yesterday is my rest day for my muscles, I didn’t exercise so 66 x 0.8~1.3 = 52.8~85.8 grams of protein is what I needed, can you see the difference between two circumstances ?? how much you need is depended on your daily activity level, busy day or rest day, and be sure to eat enough protein that your body needs.
When you know your number, divide it by 3 or more ( according to how many meals you have a day ), because your body Can’t absorb a lot of protein at once (only 20-30 grams of protein for each time), so its important to make a diet plan and follow it, you have to know What, When and How much food that you intake.
Where can I get protein from ??
Depending on the source of the food, Protein can divide into Vegetable Protein and Animal Protein, the big difference between them is Fat.
◎ Animal protein
It might contain fat and vegetable protein don’t have, the most common Animal Protein are eggs, red meat and white meat, among them white meat is better than red meat because of lower content of fat, for example like chicken and fish.
Most people know that eggs are very healthy with beneficial vitamins and minerals , but I have to tell you not only that they’re also a great source of high-quality protein, Luckily nowadays we can see eggs everywhere in our life, breakfast lunch or easy dinner.
◎ Vegetable Protein
If you are vegetarian, have you ever wondered that you get enough protein on your diet?? I know many people their first thought come out from the mind about protein is ” I have to eat lots of meats or eggs “, that’s correct but they seldom think about Vegetable Protein.
It provides the good quality of protein as well, you can get it from broccoli, several beans, nuts, Hazelnuts, walnuts, almonds, cashews, mushrooms, king oyster mushrooms and soy milk etc, these are common food from our daily life, and there’s lots of options that you can choose, by consuming the food that containing difference types of protein, so we can get the nutrition fully and balanced.
What happens that we have more or less protein than our body need ??
When you’re not getting enough protein, you feel sleepy and tired all the times and no energy to do things, your muscles will feel weak (or feel sore), your hair are made of protein then you might have the problem on hair loss, and you might more easy to get sick, because of lack of protein to boosts your immune system by maintaining a healthy body, and your body’s metabolism will get lower leading to weight gain.
But if you over consume the protein, it can affect negatively to your health as well, high-protein diets are often for weight losing, but it might cause unwanted weight gain, the excess protein intake will lead to the body store it as fat, so its important according to your daily activity level and your weight to decide how much protein you need.
When we’re doing the high-protein diet, our body will process the protein into energy, and this procedure require lots of water, if we don’t have, it might cause dehydration problem.
During the Process of transforming protein into energy, it will create waste matter that accumulate on your kidney then impact to your health, just remember Drink Enough Water will help you metabolize faster and prevent this happen.
If you eat too much fat from Animal Protein will raise the risk to get cancer, so eat more Vegetable Protein and choose wisely the good-quality protein is your best solution.