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March 16, 2019 at 15:35 | WEIGHT LOSS

Necessarily include protein, fruits and vegetables at each meal


Be sure to include proteins. These are the best building elements. We bring you some tips and expert opinions that all this resolved.

Protein is a macronutrient that is vital to every cell in your body and is required for building and maintaining your bones, muscles and skin. All food contains protein, with animal based and plant-based sources, like fruit, featuring some differences in quality and quantity. Learning which are the best protein-rich foods may help ensure you meet the recommended daily amount for good health.

How Much Do You Need?

How much protein you need depends on your age, gender and level of physical activity. Dietary Guidelines recommends that your daily intake should be 10 to 35 percent of your total calories. The suggestion is 46 grams of protein daily for women and 56 grams for men. A 50-gram average has been set for the daily value (DV) for protein to help compare foods by percentage of daily ingestion.

How Much Protein Is Right For You?

I grew up reading bodybuilding magazines. On page after page, they hammered home the importance of protein – how you need it to build muscle, how you should be consuming massive amounts of it, and how you should take X or Y supplement to make sure you’re getting enough of it.

When I went on to earn a Ph.D. in nutrition, many of the textbooks I read stated just the opposite: Protein isn’t all that important. In fact, it can be downright dangerous. Eat too much of it and your kidneys might explode.

This debate rages today.

Fitness types often recommend megadoses of protein, sometimes as high as three to four grams per pound of bodyweight. On the other hand, the medical establishment argues that most of us take in more protein than we need. The U.S. Department of Agriculture, meanwhile, has a recommended dietary allowance (RDA) of 0.36 grams of protein per pound of body weight. So if you weigh 160 pounds, your RDA for protein is 58 grams. Eat a 12-ounce sirloin steak, and bam, you’ve met your goal for the day.

The problem with both of these estimates is that neither really describes a realistic need.

The meathead bodybuilder protein portion might work if you want to look like Lou Ferrigno (although no one needs anywhere as much as three to four grams per pound of bodyweight). For the rest of us, it’s a bit much.

And the USDA’s recommendation? The organization describes that as “The average daily dietary nutrient intake level sufficient to meet the nutrient requirement of nearly all (97 to 98%) healthy individuals in a particular life stage.” Basically, it’s enough to make sure you won’t die.

What we really need is a standard that tells us how much protein we should eat based on our own individual goals and aspirations. I prefer to call this the optimal intake level. And while that number might not be so high as the figures quoted in the pages of those magazines I used to read, it’s certainly greater than the recommendation from the USDA.

“The USDA’s recommendations don’t cut it. What we really need is a standard that tells us how much protein we should eat based on our own individual goals and aspirations.”

Dr. Mike Roussell

Source: wikihow and livestrong

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