How to take protein for weight loss

New-fashioned diets for weight loss do not give results if the main part of the diet is not protein. It is such a component that provides maximum fat burning, which is ensured by the muscles. Protein is found in eggs, hard cheese, meat and fish, but this amount is not enough. Hence the need arises for the use of protein in its pure form, which is protein. In fact, such a diet is considered a diet, protein provides the body with vitamins and elements that are necessary for a full life.

How to choose a protein for weight loss

Protein varies depending on the rate of absorption, breakdown, and the percentage of active ingredients. It is generally accepted that there are 4 types of mixtures: whey (quickly absorbed), isolate, hydrolyzate and complex protein.

It is difficult to say for sure which of the following formulations is right for you. A certain type performs specific functions, contains a different amount of protein and differs in composition.

1. Whey Protein. The main feature of the product is that it is quickly absorbed by the body. The composition is ideal for people who have the main goal - a set of muscle mass and weight loss. At the same time, a positive feature of whey protein is that it satisfies hunger, normalizes glucose levels (useful for diabetics), and accelerates metabolic processes in tissues. "Fast" protein is recommended to be taken in small amounts 2 times a day. Otherwise, you will not be able to lose weight if you increase the amount consumed.
2. Protein Isolate. The composition is distinguished by a relatively expensive pricing policy due to the fact that it contains from 80 to 90% pure protein. The remaining 10–20% is glucose, proper carbohydrates, lactose, fats and food flavorings. Isolate is considered an effective tool for those who seek to gain muscle mass and at the same time dry the body of fat.
3. Protein hydrolyzate. For the most part, the drug was created for professional athletes who are engaged in intensive training, "dried up." As a rule, bodybuilders and fitness bikini drink the hydrolyzate, and most of all they need to give the muscles the right shape. A negative feature of this kind of protein is that it is absorbed for a very long time. For this reason, girls who want to lose their hated pounds are unlikely to succeed.
4. Complex protein. The composition includes several types of protein, available in the form of bulk mixtures with additives. The complex protein is comparable to whey in the field of application, it is optimally suitable for weight loss. Since the product contains proteins with different effects and rates of assimilation, the result is many times faster. At the same time, the composition is suitable for gaining muscle mass, often used before and after training.

From the above it can be concluded that the choice of protein is a purely individual concept for each person. However, experienced nutritionists unanimously reiterate that complex and whey protein are considered the optimal composition for losing weight. Choose a protein based on financial capabilities.

Important Aspects of Weight Loss Protein

After buying protein, the question inevitably arises of how to take it correctly without harming the body.

1. The amount of composition that is required to gain muscle mass and lose weight varies greatly. If you want to get rid of extra pounds, protein intake should be halved, unlike situations with muscle building.
2. Even if you bought pure protein, you can not completely exclude natural food, which includes protein. Get a certain amount of protein from fish, eggs, poultry, pork pulp, hard cheese, soy.
3. In this case, it is important to remember forever that the naturally produced protein should not exceed 4 grams. per 1 kg. body weight. Also, the protein must exceed the norm of the resulting carbohydrates and fats, this condition is mandatory.
4. Balance your diet so that you eat all kinds of vitamins. Otherwise, the liver, kidneys, heart can suffer from an excess of protein, disruptions in the work of the gastrointestinal tract will begin.
5. The main aspect of losing weight with protein is considered to be that the use of the drug is allowed only in combination with physical activity. It is due to a set of muscle mass that fat is burned. Otherwise, the result will be insufficient, there is a risk of gaining extra pounds.

Protein Slimming Technique

The use of protein can be conditionally divided into 5 periods: morning, afternoon and evening intake, the use of the mixture before and after training. Consider the methodology in more detail and highlight the main aspects.

1. The average sleep time of an average person is about 8 hours. It is reasonable to assume that during this period of time the body is “starving”, since no nutrients enter. Maintenance of all the functions of the internal organs is carried out due to amino acids and glycogen, which are the product of the destruction of muscle fibers. To avoid decay, it is necessary to drink protein on an empty stomach immediately after morning awakening. The best option for this time of day is a whey mixture that will fill the body with nutrients in a short time. Serving is 3 g.
2. In order for the muscles to receive amino acids and grow faster, you need to take protein in the daytime. Do not be lazy to prepare the composition for lunchtime, eat regular food and at the same time drink a cocktail. The daily portion is about 3 grams., While there should be two such servings. In cases where there is no possibility of consuming protein in 2 stages, give preference to hydrolyzate (slow) or complex protein.
3. The next step is to take the protein before training. No matter how many times you have eaten natural food, the loose mixture should be drunk 1 hour before the workout. The ideal option in this case is fast protein (whey), which is absorbed in a short time. In no case do not drink a cocktail immediately before exercise, there will be no benefit from this. Serving 5 gr.
4. After loading, it is necessary to remove lactic acid from the tissues so that the muscles return to their previous combat readiness. Such a move will break down fats at times faster. The composition will saturate the muscle fibers with the necessary elements that were used up during exercise. This stage is rightfully considered the most important, drink 5 grams. mixes half an hour after the end of classes.
5. The final stage is the intake of protein in the evening. Many believe that you can not use the product at this time of day, but this misconception is extremely wrong. As mentioned earlier, protein is pure protein, from it you will not begin to gain weight intensively. Take 3 g. whey protein 30-60 minutes before bedtime, the body will expend energy, based on the amount received.

Practical recommendations

1. To lose weight with protein, create a menu so that you have at least 3 basic meals. At the same time, do not forget to drink protein at lunch (with ordinary food). The periods before and after training are considered snacks, after taking the protein you can not eat another 2 hours.
2. It is known that protein absorbs fluid from the body, so it is important to maintain water balance. If you lead a measured lifestyle, drink at least 2.5 liters. water per day. People with increased physical activity are recommended to increase the amount to 3.2 liters. in a day.
3. You can add protein to coffee, freshly squeezed juices, sugar-free fruit drinks, kefir, fermented baked milk, milk. It is also recommended to use natural non-fat yogurt mixed with chicken egg and protein.

First of all, you need to choose the right protein for weight loss. Give preference to a complex or serum composition, do not skip taking the product. Add protein to drinks or take it with water, it all depends on personal preferences. Go in for sports, eat often in small portions.

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