Protein intake and efficiency of muscle gain and fat loss
For those who want to gain muscle and lose fat, eating a lot of protein can be more efficient to achieve their goals. why? In order to maintain the energy required for life, the human body must continuously consume nutrients from the outside world, among which the three most important macronutrients are carbohydrates, proteins and fats. However, why is protein intake the most critical factor?
The word protein comes from the Greek word Proteios, which means first or most important. In the 18th century, proteins were identified by Antoine Fourcroy et al. as a unique class of biomolecules characterized by the molecule's ability to coagulate or flocculate under heat or acid treatment. The scientific experiment was carried out by the first Dutch biologist Gerardus Mulder and was named by the Swedish chemist Jöns Jacob Berzelius in 1838.
While we don't need to know why protein is so important in its name, we should know why protein can help with weight management. The following three points are the main reasons:
Protein helps the body build and maintain muscle tissue. When we drain muscle tissue completely, what's left is pretty much protein.
Protein has a higher thermic effect of food than fat and carbohydrates. About 25% of the calories provided in protein are consumed in the process of digestion, while only 6-8% of carbohydrates are consumed in the process of digestion, and fat is even less, only 2-3%.
In the process of eating, in addition to the calories consumed by actions such as picking vegetables and chewing, the human body needs to consume additional energy to digest, absorb and metabolize nutrients in the food.
The thermic effect of food (TEF) refers to the phenomenon of increased energy expenditure due to eating. Nutritionists call this additional consumption of heat energy due to food intake the thermic effect of food, also known as the specific dynamic action (SDA) of food.
- Foods with high protein content are more likely to give people a feeling of fullness, therefore, it is not easy for people to feel hungry.
Based on the above three points, many weight loss studies have shown that people who eat more protein in their daily diet will lose more fat, preserve muscle and reduce hunger, so they can reduce the total amount of food eaten more effectively.
In addition, in an animal experimental study, it was found that eating too little protein can easily lead to overeating, increase the storage and accumulation of fat, and accelerate muscle loss. Therefore, all scientists believe that humans and animals should consume more protein in order to contribute to the growth of body muscles.
According to Stephen Simpson and David Raubenheimer's book "The Nature of Nutrition", for most organisms, when 15% of the total daily food calorie intake comes from protein, the Give your body the right benefits that protein provides.
However, this theory does not appear to apply to humans. According to a clinical research report on "How Protein Helps Human Body Lose Weight", only when protein intake reaches more than 30% of total food calories will it bring significant effects to the body. Regardless of gender, in this experiment, although the total calorie intake of food decreased, as long as the proportion of protein in it was increased, hunger could be significantly reduced.
In an integrated statistical analysis, the researchers reviewed 24 studies related to weight loss, comparing high-protein diets in which protein accounted for 25-30% of total food calories to those in which protein accounted for 12-18% of total food calories. Differences between standard diets. People in the study all ate the same amount of fat and total food calories, and the final analysis found that, from one month to one year, people on a 25-30% higher protein diet lost, on average, more than those on a standard diet. 0.45 kg.
Although losing 0.45 kg may not seem like much, you will find that the total calories consumed by the two are the same. Therefore, consuming more protein in your meal plan can not only help with weight loss, but also promote muscle synthesis, which in turn improves body composition. At the same time, people who ate more protein lost body fat more efficiently than those who ate less.
After reading the research and explanation above, I believe you already understand why a high-protein diet plan can be more efficient for weight loss and fat loss. When our body's muscle synthesis rate is higher, the more muscle we can have, and our basal metabolic rate will also increase. At the same time, the more protein you get from your diet, the more calories your body has to consume during digestion (the thermic effect of food). In addition, protein digestion time is longer, and it can stay in the gastrointestinal tract for a longer time. The body is less likely to feel hungry, and it is less likely to consume too much carbohydrate and fat.
——References: draxe, NBCI
muscleandfitness
Eat healthily