It may be hard to believe, but weight loss starts with a good protein intake! Because, in fact, they burn calories.
It is important to know that 30% of the caloric value of a protein is not metabolized by the body; this is why a simple increase in the protein content of the diet can lead to significant weight loss, even without reducing fat and carbohydrate intake!
How to do it?
After eating, your body heats up to facilitate digestion and needs energy to digest. This is called the thermic effect of food or metabolism.
There are several thermic effects depending on the food you consume:
1 – Carbohydrate metabolism burns approximately 10% calories
2 – Lipid metabolism burns approximately 3% of calories.
3 – Protein metabolism burns up to 30% calories just to digest them!!.
So you understand! If you ingest 100 % calories from protein, only 70% will become usable calories (which remain in your body, do the same calculation with carbohydrates (90% remain in your body) or lipids (97% remain in your body…). .
How can you determine your protein intake?
The calculation is based on the number of grams of protein per kilogram of body weight, per day (g/kg/day). Sedentary men and women need about 0.8 g/kg. Endurance training increases this amount to 1.2–1.4 g/kg/day. Strength training increases it to 1.2–1.8 g/kg/day.
For example, if you weigh 70 kg and train 4 times a week, you should consume at least 84 g of protein per day. Keep in mind that if you are following a weight loss program and cutting calories or eliminating certain foods from your diet to speed up the process, you may not be getting enough protein.
Here's a list of proteins to help you create slimmer menus before heading to the beach this summer!
Replace the pork with beef or veal and the shrimp with turkey or tuna.
A cup corresponds to 250 ml when I mention "cup" in my recipes. Here are two tables that will help you with your conversions if you don't have a cup!
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