Proteins can put you in weight
Protein intake rules
Some fine rules to ensure protein intake can be:
– Provide at least one protein source in each meal
– Different with the type of protein source (animal and vegetable)
– Milk or yogurt for bread and cereal meals
– Protein-rich toppings like turkey, chicken, ham, eggs, fish, cheese etc.
– Fish, chicken, meat for dinner
– Yoghurt as a snack
Source: Morten Mørland, nutritionist
Are you afraid that you get too little protein through your diet? Most people usually have adequate or too high protein intake at a normal diet.
The normal population needs 0.75-1 grams of protein per kilogram of body weight, per day. In other words, a 70 kilo man will need about 70 grams of protein daily.
Check how much protein you need with our calculator.
Increased protein intake
– Some increased protein intake in the diet may nevertheless work very well, especially for those who want a weight reduction, says nutrition physiologist Morten Mørland in Finishline.
Proteins are slower and keep you feeling longer. Proteins give a somewhat more moderate impact on our blood sugar, which causes us to get less fluctuations that give the famous suck for something sweet.
– A diet rich in proteins and low glycemic index is the most beneficial for losing weight and keeping weight, “says nutritionist Anna Ingwardo at Sunn og frisk AS.
To burn fat effectively, we need muscles, and to build and maintain muscles we need proteins.
Exercise and Proteins
Athletes, on the other hand, may have a somewhat higher need, where people exercising a lot of endurance training may need 1.2-1.8 grams and extreme strengths may need up to 2 grams per kilogram of body weight.
– Protein supplements are superfluous, but rather focus on healthy eating habits with good protein sources in the diet and a regular intake of protein, usually in every meal consumed, Mørland.
– You should have eaten a balanced and well-sour meal two to three hours before exercise. A complex meal that consists of both proteins, healthy fats and carbohydrates is the best fuel. Certainly an extra meal the days you train, says Ingwardo.
Try to base on low-glycemic carbohydrate sources in this meal (fruit, berries, vegetables, beans, lentils, whole grains, kernels, raw nuts, almonds, yogurt without sugar) so you do not have to face the wall because of troublesome blood sugar fluctuations as soon as you get started with the activity.
Animal protein sources
Good protein sources are found in animal and vegetable sources, but the animal protein sources generally have a higher content of so-called essential amino acids, which the body is dependent on and can only be fed through the diet.
Currently from the Helseconcept. no:
- Iron deficiency
- High metabolism
- Low metabolism
- High blood pressure
This also applies in particular to the content of the branched amino acids (BCAA, leucine, isoleucine and valine) which is particularly important in endurance training, as these are used as energy sources.
– Protein quality in animal foods (red meat, chicken, pork fish, eggs, dairy products) is higher than in the vegetable. At the same time, you also get more protein per 100 grams of food for the animal foods versus the vegetable, says Mørland.
On the other hand, we may take a larger portion of vegetable foods (bread and cereal products, pasta, rice, beans, lentils, nuts) regularly during one day, so do not underestimate the importance of these as well as protein source, he says.
Vegetable protein sources
However, if you eat a lot of animal sources of protein, it is important to eat well with plant food, especially vegetables. So to speak, all food we eat liberates either an acid or base test in the blood and we want a balance here, says Ingwardo.
Fresh fruits, vegetables, roots, tubers, nuts and legumes liberate an alkaline residual ingredient. Grains, fish, meat, bird, shellfish, cheese, milk and salt provide an acid residue ingredient.
– Dramatic increase in consumption of processed foods, as well as the decline in the consumption of fresh fruit and vegetables, has meant that the typical Western diet has become more acidic, she explains.
He should only take one cure
– The impact of a disturbed acid / base balance over time forces the body to neutralize the acid environment. It does it by stealing from the body’s layers of basic minerals (calcium, magnesium and potassium) to try to correct the balance. This means many health workers can over time lead to a number of chronic diseases, says Ingwardo.
Good protein sources
Meat and dairy products contain all the essential proteins in addition to having a lot of protein per 100 grams and in this way important, but as mentioned, it is important to combine more sources of protein with other natural foods.
– A combination of both animal and vegetable proteins is recommended along with lots of vegetables. Pea protein is a personal favorite and a good example of a full-bodied and source-promoting source of protein and can take advantage of some of the animal proteins you eat during the day, Ingwardo says..
You’ll be amazed at how much you burn
Enough proteins in the meal will also take the place from the easily digestible carbohydrates that we should not have too much of.
Proteins and total energy
However, replacing everything with protein is not beneficial. Even if the goal is not a weight reduction.
– Firstly, you will be able to get deficiency diseases if you exclude other nutrients, where you can miss important and essential vitamins and minerals. Secondly, an excessive intake of proteins will nevertheless be converted into glucose and used as energy in the body, says Mørland.
Are “popping” chips healthier?
If we get enough energy in total, it will mean that excess protein intake is simply stored as fat, similar to other excess energy.
My advice is always to provide a varied diet that contains all nutrients, as well as a normal focus on healthy protein sources in each meal without compromising fat and carbohydrate intake, says Mørland.
Generally, I recommend a balanced diet with pure proteins, slow carbohydrates, healthy fatty acids and lots of vegetables, usually 8-10 a day, Ingwardo says.