We may have already read many articles with tips to lose weight. There is a lot of content about how to not lose motivation, best ways to eat and to train etc.
Still, it has been several times that we have mentioned the most effective formula for achieving weight loss.
By ensuring the nutritional quality of food, and the consumption needs we have, we should consume fewer calories than those we spend on a daily basis.
But, the dietitians tell us that although this is an important aspect, the emphasis should be placed on a nutrient. For them, the solution lies in the amount of protein we consume.
The arguments that stand out in support of this relate to the ability of this macronutrient to keep us satisfied and not hungry any longer while giving us energy and strengthening the tissues of muscles.
The question is: how much should we consume in order to achieve this effect and not harm the organism?
Your Daily Protein Requirements
According to the experts, protein requirements depend on the body weight or, in some cases, the percentage of calories. Still, as a rule, the recommended minimum in a diet is about 0.4 grams per kilogram for women.
What the diet specialists recommend is to increase this intake by about 50% and thus, women consume about 0.54 to 0.68 grams of protein daily.
According to the World Health Organization, 10% to 35% of our daily energy needs must come from protein. In general, a daily intake of at least 0.83 grams of protein per kilogram of weight is recommended. For example 58 grams in a 70-pound adult.
Things To Remember
However, we should not follow this recommendation, since, according to the scientists, other data should also be taken into account: sex, age and even if we are faced with a sportswoman, a pregnant woman or some pathology which requires restriction or enhancement of protein intake.
If there is no health problem, the intake of protein may reach a maximum of two to 2.5 grams per kilo of weight, not exceeding 250 grams per day.
Increase Protein To Build Muscle
To meet the body’s basal needs, maximize muscle development and inhibit its breakdown, we can consume 150 grams of protein per day.
Still, if there is no health problem, protein intake can reach a maximum of two to 2.5 grams per kilogram of weight, not exceeding 250 grams per day and 35% total energy intake consumed in one day.
This amount should be divided between six to eight meals a day, and should not exceed the amount of 20 to 30 grams of this macronutrient per meal.
This will promote healthy muscle mass while losing weight, even more so when coupled with strength training. At the same time, it will help control appetite.
It is important, however, to choose the right source, since foods are composed of more nutrients. Thus, the suggestion involves proteins such as chicken, eggs, milk, fish and seeds.
It also suggests reducing carbohydrate and fat intake by making cleaner choices such as avocado, olive oil, whole grains, and vegetables.
May Phen375 Help You Regulate Protein Metabolism In Your Body?
The simple answer is no. Phen375 is managing only the fats in your system. It takes them from your fatty tissue and makes sure they are transported to burn for energy.
Don’t use Phen375 to keep your muscles from burning out. Use it just for weight loss. If yo want to be lean and muscular, you have to increase your protein intake us we state in our article.