Proteins are the basic building blocks of our body cells. They ensure the growth and continuity of tissues such as muscle, bone and blood. Proteins found in the structure of enzymes, hormones and hemoglobin contribute to the formation of antibodies, coagulation, and the regulation of the body's electrolyte and acid-base balance.
Since our body constantly renews itself, there is a protein production and destruction in the body. Proteins are not stored in the body like carbohydrates and fats, so excreted proteins can only be replaced with proteins taken from food.
Proteins, which are the most basic nutrient of an adequate and balanced diet, also contribute greatly to weight loss.
According to a study published in the European Journal of Clinical Nutrition in 2012, after a 3-month period with high-protein diets, the body weight loss was 1.21 kg more, the decrease in BMI was 0.51 kg/m2 and the decrease in waist circumference was 1.66 cm more compared to low-protein diets. It has been observed that . (1)
In another study, a total of 132 obese patients consuming a high protein low carbohydrate diet (22% protein) and a low fat high carbohydrate diet (16% protein) were examined. The group consuming a high protein low carbohydrate diet was found to lose significantly more weight after a period of 6 months (1.9 kg vs 5.8 kg) (2)
The advantages of taking protein in diets are as follows:
-Many studies have shown that consuming protein is more satisfying than consuming carbohydrates and fat. The satiety needed in diets is provided by protein foods.
-While proteins are digested and metabolized, more than twice as much energy is spent compared to the carbohydrate or fat digestion process.
-Research shows that even their calories are the same. However, diets high in protein allow more lean body mass to be retained during the slimming process, thus preserving muscle tissues. Individuals with high muscle mass lose weight more easily.
-Protein foods have lower glycemic indexes. In this case, it causes less fluctuations in blood sugar. They do not raise blood sugar quickly like carbohydrates, thus preventing frequent hunger pangs and snacks.
Pro Double Exercise with Protein
The effective use of dietary protein by the body increases with exercise. Consuming adequate amounts of protein, combined with endurance exercises such as carrying or lifting weights, going up and down stairs, will help you maintain your muscles and get into the shape you want while losing weight. In this case, fat mass decreases and muscle mass increases. In a sense, you turn your fat into muscle. If you protect your muscles and get your body in shape while burning fat, you will feel better and look better. At the same time, you will get in better shape and you can more easily carry the bags you bought from the market and climb the stairs or run after your children more easily. You burn more calories than someone who weighs the same as you but has a high fat content.
How Much Protein?
20-25% of your daily energy needs is protein. When it contains protein, weight loss is easier and faster than low-protein diets.
There are many factors that affect the protein requirement of our body. Age, gender, exercise, growing age, pregnancy,… You can find your daily protein needs in your diet by multiplying your average weight by 1-1.5.
Which Protein Should We Choose?
The more variety you create in your diet, the more likely you are to get the full range of vitamins, minerals and other micronutrients your body needs to be healthy. increases. Additionally, diversifying protein sources increases your tendency to consume a balanced amount of essential fats and amino acids. Fattier protein sources are more filling. Thus, you can consume fatty meats and full-fat products.
Animal source proteins are called good quality proteins because they contain all the essential amino acids, while plant proteins are called low quality proteins because they contain 1 or more essential amino acids missing. While the digestibility rate of animal-based proteins (meat, milk, eggs, etc.) is 91-100%, the digestibility rate of plant-based proteins (cereals and legumes) is 69-90%. Breast milk and eggs are two basic foods that contain protein.
How to Eat to Increase Protein?
In the morning, 2 egg low-fat omelet or menemen + 2 slices of cheese
At least one of the lunches and dinners: 150 g red meat / 250 grams chicken or turkey / 120 g tuna / 1 portion grilled fish
2 days a week, dried legume dish or salad (buckwheat, quinoa, mung beans, kidney beans, lentils,…)
Main Meals: 1 bowl of yoghurt or 1 glass of kefir
For Snack: 1 handful of nut mix (walnuts, almonds, cashews, hazelnuts, peanuts,..
A 3-day solution against Stubborn Weight Loss Protein Diet
Morning
2 eggs (can be boiled, omelette, menemen etc.)
2 slices of cheese types< br /> Arugula, parsley, red pepper
Lunch and Dinner
120-150 grams of red meat / chicken / grilled fish / tuna
Lots of salad with olive oil
Afternoon Snack
Day 1: 1 glass of milk + 3 walnuts
Day 2: 1 glass of kefir + 15 kernels of almonds
Day 3: 2 boxes of probiotic yoghurt + 15 hazelnuts
This diet does not include soup, dried legumes, bread, fruit, etc. Additionally, you should drink 2 liters of water.
This diet list is for healthy individuals between the ages of 20-45. It should not be applied by children, pregnant women or kidney patients.
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