Reduce weight? Do you consider every calorium? This is not a reason to cut yourself in proteins! WHO recommendations promote the need for their daily total consumption in the amount of 10-35% of the calorie content of the general diet. This indicator allows to maintain the normal operation of the body, which means to reduce the consumption of protein in favor of the figure extremely rampant.
Unfortunately, with low-calorie diets, the lack of protein in the body is inevitable. Reducing calories adversely affects the nitrogen balance: the protein begins to be used by the body as a source of energy, which leads to the loss of muscular, and not just a fat mass. Thus, the scientific justification for increasing the amount of protein in diets is the desire for the minimum loss of muscle tissue with maximum saturation of the body.
Scientists actively conduct studies on the subject of protein content. In one experiment, the level of weight loss in people was compared, using × 0.8 g of protein per kilogram of body weight, and in people sitting on a diet with 1.4 grams of protein per kilogram. It turned out that a diet rich in protein made it possible to maintain more muscle mass. In another study, in addition to the observance of the diet, the participants performed physical exercises, and the group used by the protein diet retained more muscle mass than participants whose daily protein consumption rate was limited. Thus, the researchers found that a protein diet accompanied by moderate workouts is more effective for weight loss and better affects the figure than low-tier diets.
Interesting results of another large-scale study, which took place for more than a year. The test period was divided into two phases: four months - a stage of discharge of extra kilograms, eight months - the stage of maintaining the results obtained. Diets for groups of participants differ in the method of distribution of nutrients. Thus, one group followed a diet comprising 55% of carbohydrates, 15% proteins, 30% fat, the diet of other participants consisted of 40% of carbohydrates, 30% of proteins and 30% fat. It is noteworthy that the amount of discharged weight was approximately the same in both groups, but the participants of the second group lost precisely body weight. In addition, they showed a higher result after a diet: 64% of participants successfully retained weight, while among the participants of the low-facility group it was only 45%. Speaking in favor of protein diets, it is worth noting that the group that was sitting on a low-facility diet consumed no more than 0.8 g of protein on body weight per day, while the diet of the second group assumed twice the consumption - 1.6 g of protein for mass Body per day. Moreover, the followers of a protein diet reported the absence of a feeling of hunger during a diet.
The results of the study indicate that protein increases the feeling of satiety compared to the low-mounted diet. Another incomprehensible plus is the caloric of protein food relatively small. This explains the effectiveness of protein diets. By the way, the protein content in the protein group of diets is 10-40% of the daily diet - and not always this indicator is higher than in any other diet. For example, protein includes diet, meaning consumption only 1.12 g of protein per kilogram of body weight.
According to the latest research, it is safe to conclude that the amount of protein with a low-calorie diet should be higher than with a conventional diet. And although it is necessary to deeper the role of a protein in the functioning of a human body that reduces weight, but still analysis showed that 1.05 g of protein per kilogram of weight is a sufficient indicator for maintaining muscle body weight.