Protein – Eat and Reduce Weight

Protein and Weight Loss/ Weight Control

What is Protein

High Protein Food

Protein is one of the basic building blocks of the human body, making up about 16 percent of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein. Protein plays a major role in all of the cells and most of the fluids in our bodies. Many of our bodies’ important chemicals, enzymes, hormones, neurotransmitters, and even our DNA are partially made up of protein. Proteins are made up of smaller units called amino acids. Our bodies cannot manufacture nine of the amino acids, so it is important to include all these amino acids in our diets. Animal proteins such as meat, eggs, and dairy products have all the amino acids, and many plants have some of them.

Requirement of Protein

The recommended daily Protein requirements for humans are derived from “ideal body weight”. The ideal body weight is calculated based on height and varies slightly for men and women. Our protein requirements can also be expressed in terms of total caloric intake. The world health organization and many national health agencies have independently conducted studies, which conclude our daily protein requirement should be in between 15% to 20 % of our daily caloric intake.

  •  Infants require about 10 grams a day.
  •  Teenage boys need up to 52 grams a day.
  •  Teenage girls need 46 grams a day.
  • Adult men need about 56 grams a day.
  •  Adult women need about 46 grams a day.
High Protein Low Fat Foods

Protein and Weight Loss

Increasing protein from 15% to 30% of total calories and reducing fat from 35% to 20% of calories can result in Sustained Weight Loss. If we stop eating protein, our body would start to break down muscle for its needs within a day or so. We should try to reduce Fat rather than Protein.

Recommended Protein Requirement

Minimum Daily Protein Requirement: W.H.O. recommends 0.45 grams of protein per kilogram of ideal body weight per day.

Maximum Daily Protein Requirement: US RDA recommends 0.8 grams of protein per kilogram of ideal body weight per day.

High Protein Non Animal Fat Foods

High Protein Non Animal Fat Foods
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Low Carb Diet – Emphasizes on Dietary Protein and Fat

What is Low Carb Diet

All foods are made up of Three Primary Macro Nutrients – Carbohydrates (or sugars), Proteins and Fats. Low carb implies that the percentage of carbohydrate (by calorie) is low . A Low Carb Diet limits Carbohydrates such as grains, starchy vegetables and fruit and emphasizes dietary protein and fat. Many types of Low-Carb Diets exist, each with varying restrictions on the types and amounts of carbohydrates you can eat. A Low-Carb Diet is generally used to lose weight. Some Low Carb Diet claim that they have health benefits beyond weight loss, such as reducing risk factors associated with heart disease, certain cancers, diabetes and metabolic syndrome.

Classification of Carbohydrates in Diet

Low Carb Food
Low Carb Foods
  • High Carb                            50-70%
  • Moderate Carb                   40-50%
  • Low Carb                             25-39%
  • Very Low Carb                    0-25%

However it is common to find that any diet less than 50-60% Carb Ratio is called a Low Carb Diet. Depending on one’s sensitivity to Carbohydrates, a Moderate Carb Ratio may be better than a High Carb Ratio.

  1. Watch “The Science of Low Carb” Video 
  2. Watch “The Truth about No Carb Diets” Video

Continue reading “Low Carb Diet – Emphasizes on Dietary Protein and Fat”

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