Protein is an important component of the human body. Most metabolic processes are impossible without it. It forms the basis of tissues and organs, is a valuable source of energy and helps maintain the balance of enzymes, hormones and amino acids.
Any well–designed diet requires a balanced diet, but protein should form the basis of a healthy diet (unless otherwise recommended by your doctor). But do not forget: you must not allow a deficiency of fats and carbohydrates.
Why do you need protein
As soon as the body stops receiving the required amount of protein, this often affects a person’s appearance and health: fatigue appears, muscle tone disappears, complexion worsens, excess fat begins to appear.
Health at the cellular level depends on the protein content in the body. There are 8 amino acids in the human body that we cannot synthesize on our own (valine, leucine, isoleucine, threonine, methionine, tryptophan, lysine, phenylalanine).
Protein enzymes help to ensure normal food processing by speeding up food absorption and increasing energy production. Protein moves nutrients and oxygen throughout the body and can help boost immunity. The less protein in the body, the more negatively this is reflected in health.
The condition of muscles and bones depends on this substance. Therefore, it is equally necessary for those who are going to lose weight and for those who want to gain muscle mass.
Where to get proteins
The human body is able to synthesize protein on its own, but not completely. The maximum amount of a useful product can be obtained with food.
Therefore, when compiling a diet, it is important to remember that when all the elements are in balance, protein should still be in the first place. Where is the maximum amount of protein found?
- In meat products: beef, pork, chicken and turkey meat.
- In offal: liver, etc.
- In fish: trout, salmon, chum, etc.
- In seafood: mussels, shrimps, crabs.
- In other products: dried fruits, nuts and legumes.
- About vegetable protein
To get your daily protein intake, you need to eat plenty of plant foods or work with your doctor on a legume–rich diet. The leader in the amount of protein in the plant world is soy. Vegetarians replace meat with this product. Soybeans are followed by lentils, peas and beans.
They also contain a high concentration of protein. Almost all legumes contain fiber, a useful element for cleansing the body.
Vegetable protein is found in nuts, but this is a fairly high–calorie product that is recommended not to be consumed by those wishing to lose weight. On a protein diet, legumes can be preferred and nuts should be kept to a minimum – just as a flavoring agent or as an energy bar for breakfast.
About milk proteins
Vegetarians (non–vegans) get their protein from dairy products, which also contain casein. It promotes long feelings of fullness.
Large amounts of protein and casein are found in cottage cheese, hard cheese and milk whey. Fresh milk is no different: it contains significantly less protein.
Due to its satiety, protein can become the basis of dietary programs. Even a small piece of meat can fill you up better than a double serving of vegetable salad. To lose weight, many nutritionists recommend including dairy products, soy, lean fish, chicken and legumes in your daily diet.
Diet alone will likely not help you achieve your desired forms. To reduce body weight faster and get the desired figure, you should exercise. A protein diet is also useful for athletes: in combination with exercise, it can help you quickly gain muscle mass and “dry out“, getting relief muscles.
Things to remember
Protein helps to strengthen bones, increase the protective functions of the body, and provide it with the necessary energy. But when choosing a diet, you should not give up fats and carbohydrates, giving all preference to protein.
The diet should be varied and balanced, otherwise the balance between fats, carbohydrates and proteins will be disturbed. A protein diet may be contraindicated in people with liver failure and gastrointestinal diseases. Before changing your diet, you should definitely consult with a specialist.