High-protein, low-carb diets are all the rage right now for weight loss. There are many conflicting things said about them, but one thing we can all agree on is that protein itself is essential for the optimal functioning of the body and mind.
All the muscles in your body, ligaments, cartilage, skin, hair are made of protein. So, if you have the right amount and type of protein on your plate, your body will have enough material to repair tissues, oxygenate the organism and even for your immune system and hormones to function properly.
This protein frenzy gives me the opportunity to give you some tips that will help you get the most out of your proteins, not only to lose weight, but to feel better than ever.
How much protein should you eat per day?: If you consume too much protein, the body cannot store it as it does with fat and must eliminate it. This overloads organs such as the liver and kidneys and can slow down the metabolism. Therefore, it is best to follow the WHO guideline, which is to consume 0.83 to 1 g of protein per kilo of weight; for a sedentary person weighing 70 kilos, the daily requirement ranges from 58.1 to 70 g. I'll make it easier for you: to cover the 70 grams of protein you can include in your daily diet 150 grams of tuna (39 g of protein), half a cup of oat flakes (13 grams of protein), 100 grams of broccoli (3 grams of protein), 28 grams of pistachios (6 grams of protein) and two eggs (12 grams of protein).
Pay close attention to the combinations: To get the most out of them, eat them with a good portion of fresh or lightly cooked vegetables and healthy fats (such as foods rich in omega-3). One of the worst combinations is protein and sugar. Therefore, if you want to season meats, eggs, dairy products or legumes, do so with herbs and spices, and avoid prepared sauces that are full of disguised sugars.
Take advantage of the benefits of vegetable proteins: Vegetable proteins such as legumes and nuts are just as complete as animal proteins. In fact, they are especially nutritious, because in addition to providing protein, they are rich in healthy fats and fiber. Snacking on a handful of pistachios is a good idea if you are looking to add more vegetable protein to your diet.
Combining protein with exercise is ideal: If you want your muscles to grow, the ideal is to combine protein consumption with strength and resistance training. Without exaggeration, three or four times a week is enough. Allow your body to rest for one or two days and repair worn-out tissues.
Keep these facts in mind when planning your next meals!