General, Research, Technology

How much protein should you actually eat per day?

The whole world is literally obsessed with the squirrel. They try to use protein in diets, while removing carbohydrates, it is actively used by athletes. Protein (the same protein) is sold as energybars, powdered drinks, and even pancake mixes. But don’t think that protein is the solution to all overweight problems. It is really necessary to minimize carbs while losing weight, but leaning too much on protein is a bad idea. Nutritionists believe that in the pursuit of social influence and the desire to look their best, people consume a lot more protein than they actually need.

These are all sources of protein

Rather than focusing solely on how much weight you lose while dieting, it may be worth thinking about the amount of protein you eat.

Content

  • 1 How Much Protein Should You Eat Per Day?
  • 2 Why high protein intake is dangerous
  • 3 When is the Best Time to Eat Protein?
  • 4 Is there a perfect diet?

How much protein should you consume per day?

The daily protein intake is 0.8 grams per kilogram of body weight... This is a recommendation from the Food and Nutrition Board, a committee of scientists that publishes reports on the intake of various nutrients.

For example, if you weigh 68 kilograms, you will need about 54 grams of protein. According to scientists, this value reflects the required level of protein for 98 percent of all healthy people.

However, for certain groups of people, the need for protein may differ. For example, one consortium of scientists concluded that people over 65 need a little more protein - from 1 to 1.2 grams per kilogram - partlybecause as you age, your metabolism gets worse and it becomes more difficult to convert food into new proteins for the body. While this varies from person to person, protein requirements may increase in pregnant women. Some doctors recommend that pregnant women also eat about 1.1 grams of protein per pound of body weight.

Lifestyle also worth considering when consumingeggs, chicken and other protein sources during the diet. For example, if you spent a lot of time at home during quarantine, this means that you are not as active as before. And you need more protein.

In most diets, protein is one of thepriority components, so there is always a demand for it. Everyone talks about protein, chicken breast, there are even diets only on protein. Whey protein sports drinks, previously reserved only for bodybuilders and other active athletes, are growing in popularity. In 2012, 19 percent of all food products in the world were high in protein.

Protein is always promoted by sports trainers and fitness magazines, ”says Angel Planells, a Seattle-based nutritionist and spokesman for the Academy of Nutrition and Dietetics.

Have you noticed that everyone is now "sitting" on protein?

Why high protein intake is dangerous

But there are risks associated with consuming as much protein as possible at every meal. Many scientists associate excess protein levels in the body with type II diabetes... For example, some studies have shown thatfor every 10 grams of protein exceeding the daily requirement, the risk of type II diabetes increases by 20-40 percent. This problem could be related to where this protein came from. As a rule, this applies to a large intake of animal protein, not vegetable.

Most of your protein comes from meatsandwiches or sausages for breakfast? If so, it's time to stop. Even if one does switch to leaner meats, dietitians still encourage more plant-based sources. You don't have to skip meat to do this, but plant protein contains other nutrients and forms a healthier diet over time.

This is not the best food for protein.

When is the best time to consume protein?

Also important here is when you eat protein. According to nutritionists, people should consume this nutrient throughout the day instead of, say, one chicken steak at dinner. This way, your body is more likely to convert everything you eat into beneficial ingredients.

Don't forget that grains, seeds, and even vegetables contain protein. While they may not get as much attention as eggs and meat, these foods gradually increase your protein intake throughout the day.

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Is there a perfect diet?

It doesn't matter if you drink milk or milkalternatives, meat or alternatives, crops. Most of the nutritional advice is based on the idea that people need to maintain a certain balance and have a supply of nutrients. There is no ideal diet - it all depends on the specific organism and its needs.

Just change your diet more often!

Those who don't get enoughprotein, often initially adhere to a poor-quality diet. This raises another problem: who has access to quality food? People tend to associate healthy eating only with education - the better you know, the better. But this is not the only factor. A Detroit study, for example, found that grocery stores with good food were, on average, about 2 kilometers farther from poor neighborhoods, where most blacks live, than from low-income, mostly white neighborhoods.

As you can see, too much protein does not always carrybenefits for your body. Nutritionists are still arguing about this, including many in our Telegram chat, but there is one rule that is much more important than how many grams of chicken breast you eat for lunch. Most people tend to neglect variety, eating the same types of foods all year round. Should change your diet every quarter and eat seasonal food. Choose different varieties of vegetables and fruits that you see in a regular grocery store.