Mania Protein to lose weight and “make” the muscles: but how many and what do they really need?

To explain how many proteins It is preferable to eat per meal. Furthermore, often a simple and effective advice mania protein lose weight “make” is used: the portion should be approximately the size of the just fist. For example, Alternatively, it is said that it should mania protein lose weight “make” occupy a quarter of the plate. For example, In both cases. Furthermore. Moreover. In addition. In addition, these are practical indications, easy to remember and useful mania protein lose weight “make” for orienting yourself in the eye, without the need for scales. However. However. Moreover, Additionally. However,

The era of proteins – Mania protein lose weight "make" – Mania protein lose weight "make" – Mania protein lose weight "make"

Still, this measure seems to be overcome today: we live a real protein maniadifficult to ignore. In addition,
In the collective imagination. However. Consequently. For example. Moreover, the idea is becoming more and more road than to put up muscle mass, control the weight Or, more generally, to improve mania protein lose weight “make” physical fitness the most effective strategy is to increase protein intake. Consequently,
Just enter any food shop to realize it: almost every product category has one enriched version of proteins. In addition, And on social media mania protein lose weight “make” the phenomenon is even more evident: between motivational videos. For example, “high protein” and fitness recipes, protein intake has become a daily mission. Nevertheless, mania protein lose weight “make” mania protein lose weight “make”

Consumption – Mania protein lose weight &quot. Meanwhile. make" – Mania protein lose weight "make" – Mania protein lose weight "make" – Mania protein lose weight "make"

But are we really lacking in protein? Furthermore, And do we mania protein lose weight “make” need to increase its consumption so much? Moreover, These are some of the questions that emerged during the last national congress of the Italian Society of Human. Therefore, Nutrition (Sinu) in Salerno. Similarly. mania protein lose weight “make” For example. For example. Proteins are often called “the mania protein lose weight “make” engine of life”: they are involved in almost all the processes that keep our. Meanwhile, body in operation. Therefore, From muscles to bones. Consequently. Nevertheless. Moreover. from skin to nails, they guarantee growth, renewal and cell regeneration », he explains Laura Rossidirector of mania protein lose weight “make” the Food, Nutrition and Health Department of the Istituto Superiore di Sanità. Meanwhile,

What are they for – Mania protein lose weight &quot. Similarly. make&quot. – Mania protein lose weight "make" – Mania protein lose weight "make" – Mania protein lose weight "make"

«Even the immune system relies on them: Antibodies are proteins specialized in recognizing. neutralizing viruses and bacteria – The expert continues -. Other proteins perform functions of transportlike mania protein lose weight “make” hemoglobin. which brings oxygen from lungs to cells, mania protein lose weight “make” or albumins, which distribute nutrients and hormones in the blood. Even many hormoneincluding insulin and glucagon that regulates important functions such as metabolism or blood sugar, are of protein nature. Proteins are also essential for the digestion: digestive enzymes. also protein. accelerate the chemical reactions mania protein lose weight “make” necessary for the decomposition of food and the absorption of nutrients. But their function goes far beyond: enzymes mania protein lose weight “make” intervene in almost all the metabolic reactions. of our body. In addition. proteins favor the construction. maintenance of the muscle mass Which. in turn, is our main “metabolic engine”: the more muscles we have, the more calories we consume, even at rest ».

The protein needs

This, however, does not mean that more proteins we eat, the better we are.

«On average, the Italians take on 17% of energy daily in the form of proteins. We are therefore inside the adequacy band And for the general population it is not necessary to increase. reduce the protein intake. However, there is an aspect to consider: the quality of the proteins. Most still comes from Animal sourceswhile the mania protein lose weight “make” contribution of legumes. dried fruit mania protein lose weight “make” and whole grains remains low. That’s why. despite having sufficient quantities. we must work on variety and composition: two fundamental elements to make the diet healthier and more sustainable ».

Do not exceed those animals

In recent years. the scientific interest in the role of proteins in the disease prevention and longevity It has grown significantly. “Overcoming 20–25% mania protein lose weight “make” of total energy with proteins has not been associated mania protein lose weight “make” with a reduction. in mortality risk. However. analyzing the protein sources separately. a different picture emerges from the studies: greater consumption of vegetable ones is associated with a reduction of 8%. of general mortality. 15% of cardiovascular mortality. On the contrary. An increase in the intake of proteins of animal origin has been connected to a greater risk of cardiovascular mortality“. it needs Sabina serieriepidemiologist. mania protein lose mania protein lose weight “make” weight “make” director of the complex structure of epidemiology. prevention of the IRCCS Foundation National Cancer Institute of Milan.

Introduce the vegetables

“These results are also confirmed by. the studies that evaluate the effect of isocaloric replacement: replace 3–5% of calories from animal proteins with vegetable proteins. is associated with a significant reduction mania protein lose weight “make” in total mortality. in particular for cardiovascular diseases, and partly also for those oncological. These data mania protein lose weight “make” suggest that Not all proteins are the same. Those of vegetable origin offer a double advantage: they provide a good share of essential amino acids. but also fibers, phytocomposed, less saturated fats and less sodium. Most of the evidence derives from observational studies that do not allow to establish a definitive causal link. However. the message is clear: to increase the intake of vegetable proteins. mania protein lose weight “make” reduce those animals can favor mania protein lose weight “make” a longer and healthier life ».

Proteins and tumors

Even compared to the risk of tumors, it is the protein source that makes the difference. “The consumption of red meat is associated with a probable increase in the risk mania protein lose weight “make” of colorectal cancer»Continues Sieri. “For other tumor offices. such as nasopharynx. lung. pancreas. prostate, the evidence is still insufficient: there is a possible association, but mania protein lose weight “make” not definitively confirmed. When proteins come from tried meattherefore subjected to salting. seasoning, smoking, fermentation or other conservation methods, an increase in consumption is associated with a higher risk of colorectal cancer. For other tumors. such as those of the stomach (non cardias). nasopharynx. esophagus, lung and pancreas, the tests suggest a possible adverse effect, but still remain limited and mania protein lose weight “make” not conclusive. It must be considered that the risk associated with the consumption of mania protein lose weight “make” transformed meats. may not depend directly on animal proteins. but on other components, such as saturated fats or the high salt content “.

«Focusing on the single nutrient risks leading to mania protein lose weight “make” superficial conclusions. because each protein source brings with it a set of elements that can increase or reduce the risk of illness. The fact remains that. in the absence of specific medical indications, A hyper mania protein lose weight “make” -protein diet has no justification. It does not improve the state of health. it does not reduce mortality. is not very sustainable from an economic point of view. since one gram of proteins costs more than one gram of carbohydrates or fats. Furthermore. it is not physiological: excess proteins are used as an energy source. mania protein lose weight “make” an inefficient and metabolically expensive mechanism that translates into an avoidable waste. It’s a bit like using a Stradivari violin as a burning mania protein lose weight “make” wood ».

Mania protein lose weight "make"

Do they lose weight?

Finally, there is mania protein lose weight “make” the theme “slimming effect” associated with proteins. «The success of the HEAPERPROTEIC DIET On the line it does not depend on the caloric content of the. proteins itself “. clarifies the nutritionist Laura Rossi. «A gram of protein provides 4 kcal, exactly like a gram of carbohydrates. To the mania protein lose weight “make” same calories. however. a food rich in carbohydrates. such as a slice of pizza or a plate of pasta, is more attractive and tends to eat more. On the contrary. protein foods such as a steak. a fillet of fish satiate faster. also because they are less rewarding on the mania protein lose weight “make” sensory level than sugars and fats. More than 100-150 grams per meal are hardly consumed. This is the real reason why hyper -protein diets can favor weight loss: not because they mania protein lose. weight “make” have less calories. but because mania protein lose weight “make” they lead to eating less spontaneously, thus reducing the total calorie intake. However, they are not long -term sustainable. The key, as always, is balance. A healthy diet should include all macronutrients: complex carbohydrates, unsaturated fats and proteins in the right proportions. A good visual rule is that of dish: a quarter dedicated to lean proteins (such as white mania protein. lose weight “make” meat. fish. eggs. legumes, tofu), a quarter to whole carbohydrates and the remaining space for vegetables and, at a lower altitude, seasonal fruit ».