Categories: High Protein

High Protein – Sport360.fit

High Protein – Sport360.fitThe Effect of Protein on Weight LossThe Best dietary sources of protein rich dietsProtein-Rich Diets; an OverviewA High Protein Diet for Weight Loss and Improving HealthLose Weight with this High-Protein DietNotice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21Notice: Use of undefined constant THEME_TEXTDOMAIN - assumed 'THEME_TEXTDOMAIN' in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31https://sport360.fit/en Sun, 14 Oct 2018 05:50:57 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.3 https://sport360.fit/en/high-protein/1118-the-effect-of-protein-on-weight-loss/ https://sport360.fit/en/high-protein/1118-the-effect-of-protein-on-weight-loss/#respond Wed, 03 Jan 2018 15:57:09 +0000 https://sport360.fit/en/?p=1118 Metabolic rate Increasing the body’s intake of protein may help burn more calories in the body, since protein digestion appears to increase the rate of metabolism by a staggering rate which ranges from 20% to 35% compared to 5-15% when digesting carbohydrates. In fact, many studies have found that individuals who rely on high-protein diets […] The post The Effect of Protein on Weight Loss appeared first on Sport360.fit. ]]> Metabolic rate Increasing the body’s intake of protein may help burn more calories in the body, since protein digestion appears to increase the rate of metabolism by a staggering rate which ranges from 20% to 35% compared to 5-15% when digesting carbohydrates. In fact, many studies have found that individuals who rely on high-protein diets burn more calories for several hours after eating. In a study of 10 healthy women who followed a high-protein diet…

High Protein – Sport360.fitThe Effect of Protein on Weight LossThe Best dietary sources of protein rich dietsProtein-Rich Diets; an OverviewA High Protein Diet for Weight Loss and Improving Health<a title="lose weight" class="aalmanual" href="https://mag.rjeem.com/tag/lose-weight/">Lose Weight</a> with this High-Protein Diet

Notice: Use of undefined constant THEME_TEXTDOMAIN – assumed ‘THEME_TEXTDOMAIN’ in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21

Notice: Use of undefined constant THEME_TEXTDOMAIN – assumed ‘THEME_TEXTDOMAIN’ in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31

Notice: Use of undefined constant THEME_TEXTDOMAIN – assumed ‘THEME_TEXTDOMAIN’ in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21

Notice: Use of undefined constant THEME_TEXTDOMAIN – assumed ‘THEME_TEXTDOMAIN’ in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31
https://sport360.fit/en Sun, 14 Oct 2018 05:50:57 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.3 https://sport360.fit/en/high-protein/1118-the-effect-of-protein-on-weight-loss/ https://sport360.fit/en/high-protein/1118-the-effect-of-protein-on-weight-loss/#respond Wed, 03 Jan 2018 15:57:09 +0000

The Effect of Protein on Weight Loss


Metabolic rate Increasing the body’s intake of protein may help burn more calories in the body, since protein digestion appears to increase the rate of metabolism by a staggering rate which ranges from 20% to 35% compared to 5-15% when digesting carbohydrates. In fact, many studies have found that individuals who rely on high-protein diets […]

The post The Effect of Protein on Weight Loss appeared first on Sport360.fit.

]]>

Metabolic rate

Increasing the body’s intake of protein may help burn more calories in the body, since protein digestion appears to increase the rate of metabolism by a staggering rate which ranges from 20% to 35% compared to 5-15% when digesting carbohydrates.

In fact, many studies have found that individuals who rely on high-protein diets burn more calories for several hours after eating.

In a study of 10 healthy women who followed a high-protein diet for one day, it was noticed that they had double the metabolic rate compared to a high carbohydrate diet for a day.

Weight loss and the composition of body components

It is not strange that protein’s ability to curb the appetite, increase satiety and raise the rate of metabolism can help you in the process of weight loss, as many high-quality studies found that consuming more protein stimulates weight and fat loss.

The reduction of the body’s intake of calories often reduces the rate of metabolism. Part of the reason behind that is muscle loss, but research suggests that the high intake of protein helps protect the body from muscle mass losses and helps to keep the metabolic rate Up.

It is important to emphasize that natural or high-protein diets have many significant effects on everyone, but it is also worth mentioning that a European study based on several genetic patterns has shown that high-protein diets may efficiently affect weight loss and tissue maintenance in 67% of the population.

To sum up, the ability of high-protein diets to reduce hunger, increase satiety, stimulate the metabolic rate and protect muscles makes them significantly effective in weight loss and improving body composition.

Reference:

  • www.healthline.com

The post The Effect of Protein on Weight Loss appeared first on Sport360.fit.

]]>
https://sport360.fit/en/high-protein/1118-the-effect-of-protein-on-weight-loss/feed/ 0 https://sport360.fit/en/high-protein/1114-the-best-dietary-sources-of-protein-rich-diets/ https://sport360.fit/en/high-protein/1114-the-best-dietary-sources-of-protein-rich-diets/#respond Wed, 03 Jan 2018 15:50:38 +0000

The Best dietary sources of protein rich diets


Having a high-protein diet can help curb your hunger, which helps you lose weight. At the beginning, you can try to add more protein to your regular meals, like trying to increase protein consumption for a week in a gradual manner. But always keep in mind that the amount of calories remains valuable and you […]

The post The Best dietary sources of protein rich diets appeared first on Sport360.fit.

]]>

Having a high-protein diet can help curb your hunger, which helps you lose weight. At the beginning, you can try to add more protein to your regular meals, like trying to increase protein consumption for a week in a gradual manner. But always keep in mind that the amount of calories remains valuable and you have to make good decisions by choosing the right protein. If you want to add a large amount of protein to your diet or if you suffer from liver or kidney diseases, you must consult your doctor first.

Best protein sources:

You can choose protein sources that are rich in nutrients and low in saturated fats and calories, such as:

  • lean meat
  • sea food
  • Legumes
  • Soy
  • Low-fat dairy products
  • eggs
  • Nuts and seeds

It is really useful to diversify foods that contain protein, for example, you can eat salmon or any other type of fish that’s rich in omega-3 fatty acids, or legumes or lentils that provide your body with fiber as well as protein, also, nuts can be added to salads and almonds to Oats.

Below we are going to show you the protein content of some foods:

  • Half a cup of low-fat cheese: 10-14 grams
  • 85 grams of tofu: 7-13 grams
  • Half cup of cooked lentil: 9 grams
  • 2 tablespoons of natural peanut butter or almond butter: 6-8 g
  • 85 g of skinless chicken breasts: 25 g
  • 85 g of fish fillets (depending on fish type): 17-20 g
  • 28 grams of cheese: 7 grams
  • Half a cup of cooked beans: 7 grams
  • 28 grams of nuts: 4-7 grams
  • Large egg: 6 grams
  • 120 milliliters of low fat milk: 6 grams
  • 120 milliliters of soy milk: 5 grams
  • 120 milliliters of low-fat milk: 4 grams

When adding protein to your diet, you should also focus on “smart” carbohydrates such as fruits, vegetables, whole grains, legumes, milk and low-fat milk (the last three ingredients also contain protein). You can also try good fats such as nuts, natural nut butter, seeds, olives, olive oil, canola oil, fish and avocados.

You can control your appetite by dividing your daily calories into four or five small meals.

Source

webmed.com

The post The Best dietary sources of protein rich diets appeared first on Sport360.fit.

]]>
https://sport360.fit/en/high-protein/1114-the-best-dietary-sources-of-protein-rich-diets/feed/ 0 https://sport360.fit/en/high-protein/1106-protein-rich-diets-an-overview/ https://sport360.fit/en/high-protein/1106-protein-rich-diets-an-overview/#respond Wed, 03 Jan 2018 15:16:16 +0000

Protein-Rich Diets; an Overview


Many studies have shown that protein is very beneficial in weight loss and that the consumption of protein-rich foods in diets that aim to drop weight is very effective. It is known that Protein has great importance in terms of biological value because it contains amino acids that are beneficial for growth and health, and […]

The post Protein-Rich Diets; an Overview appeared first on Sport360.fit.

]]>

Many studies have shown that protein is very beneficial in weight loss and that the consumption of protein-rich foods in diets that aim to drop weight is very effective. It is known that Protein has great importance in terms of biological value because it contains amino acids that are beneficial for growth and health, and a protein-based diet makes the body dependent on stored fat, which means the body will burn the stored fat to gain energy, making you feel less hungry, as it contains foods that are rich in protein and low in carbohydrates, as well as helping to lose weight significantly due to its effect on fluid levels in the body.

One of the most important principles of this diet is to control and reduce the amount of carbohydrates we eat, while increasing the amount of protein.

The most important foods you should focus on when considering such diets:

  1. Cheeses and low-fat yogurt: They are not only rich in protein, but also in calcium, they also Help you lose weight significantly.
  2. Eggs.
  3. legumes: such red and white beans, walnuts, chickpeas, peas and lentils, which are important sources of protein and fiber that help you feel full for a longer time.
  4. Nuts: Since nuts are protein-rich and can be eaten at any time, they can be added to food and sweets to prepare a light nutritious tasty food.
  5. Fish: it is well known that Fish contains a large amount of protein and small amount of fat, so it is ideal for protein-based diets.
  6. White meat: White meat, such as fish, contains large amounts of protein while low in fat; In order to get better results, you should remove the skin and fat from this type of meat before cooking and eating.
  7. Vegetables: such as turnips, spinach, sweet potatoes, watercress and lettuce.

Source:

https://m.layalina.com/%D8%AD%D9%85%D9%8A%D8%A9-%D8%A7%D9%84%D8%A8%D8%B1%D9%88%D8%AA%D9%8A%D9%86-%D9%85%D9%86-%D8%A7%D9%84%D8%AF%D9%83%D8%AA%D9%88%D8%B1-%D8%A3%D9%88%D8%B2.html

The post Protein-Rich Diets; an Overview appeared first on Sport360.fit.

]]>
https://sport360.fit/en/high-protein/1106-protein-rich-diets-an-overview/feed/ 0 https://sport360.fit/en/high-protein/1101-a-high-protein-diet-for-weight-loss-and-improving-health/ https://sport360.fit/en/high-protein/1101-a-high-protein-diet-for-weight-loss-and-improving-health/#respond Wed, 03 Jan 2018 14:25:33 +0000

A High Protein Diet for Weight Loss and Improving Health


Protein is a really important component for maintaining good physical health. It is a nutrient that should be consumed daily to satisfy the body’s needs. The daily recommended intake of this substance is estimated at 0.8 grams per kilogram of body weight. Many recent studies suggest that a high-protein diet helps you lose weight as […]

The post A High Protein Diet for Weight Loss and Improving Health appeared first on Sport360.fit.

]]>

Protein is a really important component for maintaining good physical health. It is a nutrient that should be consumed daily to satisfy the body’s needs. The daily recommended intake of this substance is estimated at 0.8 grams per kilogram of body weight. Many recent studies suggest that a high-protein diet helps you lose weight as well as many other health benefits.

This article provides a detailed overview of the health benefits of protein and provides some tips for achieving the best results possible from a protein-rich diet.

What is protein and what is its importance?

Protein is one of the three essential nutrients in addition to carbohydrates and fats, and protein has the following functions in the body:

  • Repair and maintenance: Protein is an essential component in the formation of muscles, bones, skin and hair, and the repair and replacement of these tissues permanently and continuously using new proteins.
  • Hormones: Which are protein-based chemical messengers that allow cells and organs of the body to communicate with one another.
  • Enzymes: Most enzymes are proteins; and thousands of chemical reactions are carried out throughout the body by these compounds.
  • Transportation and storage: Some proteins help deliver important molecules to places where they need to exist, for Hemoglobin works on delivering oxygen to every cell of the body.

The protein is composed of smaller units called amino acids, and of these 22 amino acids; 9 can be considered “essential” in the sense that they must be consumed through food since the body cannot synthesize them. It is important to emphasize that some foods are an important source of proteins compared to others, depending on their amino acid content.

In general, animal products are considered whole proteins because they contain all essential amino acids in the appropriate amounts needed by the body including eggs, dairy products, meat, fish and poultry meat.

While vegetable proteins do not contain the necessary amounts of each essential amino acid, but can be combined with other plant sources to obtain whole proteins. For example, beans, legumes, grains, soy, nuts and seeds are considered as high protein foods.

And despite the importance of the quality of the protein consumed, the quantity of consumed protein also plays an important role, as many recent studies indicate that the current recommended quantities of protein consumption are not sufficient to maintain good health on long run.

In other words, we can say that protein is essential in many important body functions, since it is composed of a group of individual amino acids, many of which the body cannot produce on its own.

The effect of protein on weight loss

Many studies and researches suggest that increasing your body’s intake of protein has amazing effects on appetite, metabolic rate, weight and body composition.

Appetite and satiety

Eating more protein may help curb hunger and appetite for several hours after eating, as it increases the production of certain hormones such as PYY and GLP-1 hormones that help you feel full and satisfied, while lowering the levels of the hormone called ghrelin (also known as the hunger hormone), and because of these effects on appetite and satiety, high protein intake can lead to a natural decrease in food consumption.

Interestingly, another main factor that gives protein the feeling of satisfaction is the significant increase in metabolic rate during protein digestion.
Source:

www.healthline.com

The post A High Protein Diet for Weight Loss and Improving Health appeared first on Sport360.fit.

]]>
https://sport360.fit/en/high-protein/1101-a-high-protein-diet-for-weight-loss-and-improving-health/feed/ 0 https://sport360.fit/en/high-protein/726-lose-weight-with-this-high-protein-diet/ https://sport360.fit/en/high-protein/726-lose-weight-with-this-high-protein-diet/#respond Tue, 26 Dec 2017 19:35:35 +0000

Lose Weight with this High-Protein Diet


An example of a protein rich meal plan  The following example providers around 100 g of protein on daily basis, but you can adjust the portions to suit you. Sunday: Breakfast: 3 eggs, 1 slice of whole grain toast with 1 spoon of almond butter and a pear. Lunch: Avocado and cottage cheese salad and […]

The post Lose Weight with this High-Protein Diet appeared first on Sport360.fit.

]]>

An example of a protein rich meal plan

The following example providers around 100 g of protein on daily basis, but you can adjust the portions to suit you.

Sunday:

  • Breakfast: 3 eggs, 1 slice of whole grain toast with 1 spoon of almond butter and a pear.
  • Lunch: Avocado and cottage cheese salad and an orange.
  • Dinner: A 170 g steak with sweet potatoes and grilled zucchini.

Monday:

  • Breakfast: A smoothie made with 1 scoop protein powder, 1 cup coconut milk, and strawberries.
  • Lunch: 114 g of canned salmon, mixed greens, olive oil, and vinegar and an apple.
  • Dinner: 14 g of grilled chicken with quinoa and Brussels sprouts.

Tuesday:

  • Breakfast: Oatmeal and one cup of yogurt with quarter a cup of chopped pecans.
  • Lunch: 114 g of chicken mixed with avocado and red pepper and a peach.
  • Dinner: All Meat Veggie Chili and brown rice.

Wednesday:

  • Breakfast: Spanish omelet made with 3 eggs, 28 g of cheese, chili peppers, black olives and salsa and an orange.
  • Lunch: Leftover All Meat Veggie Chili and brown rice
  • Dinner: 114 g of halibut, lentils and broccoli.

Thursday:

  • Breakfast: One cup cottage cheese with quarter a cup of chopped walnuts, diced apples and cinnamon.
  • Lunch: 114 g of canned salmon mixed with healthy mayonnaise on sprouted grain bread and carrot sticks.
  • Dinner: Chicken Meatballs with Marinara Sauce, spaghetti squash and raspberries.

Friday:

  • Breakfast: Frittata made with 3 eggs, 28 g of cheese and half a cup of diced potatoes.
  • Lunch: Leftover Chicken Meatballs with Marinara Sauce and spaghetti squash with an apple.
  • Dinner: 85 g of shrimp fajitas with grilled onions and bell peppers, guacamole, one cup of black beans on a corn tortilla.

Saturday:

  • Breakfast: Protein Pumpkin Pancakes topped with quarter a cup of chopped pecans.
  • Lunch: One cup of yogurt mixed with quarter a cup of chopped mixed nuts and pineapple.
  • Dinner: 170 g of grilled salmon, potatoes and sautéed spinach.

High protein diets should have a moderate to large amount of protein balanced with healthy carbohydrates and fat.

The post Lose Weight with this High-Protein Diet appeared first on Sport360.fit.

]]>
https://sport360.fit/en/high-protein/726-lose-weight-with-this-high-protein-diet/feed/ 0

Share
Published by
Gathika