How much protein per day is actually healthy and help you lose weight?
Protein! People who eat fewer carbohydrates to lose weight, preferably protein foods. The question remains: How much protein per day we should eat?
Protein with carbohydrates and fat together belongs to the three essential major nutrients in which needs our body. It is super important because it represents the basic building block of all human cells. To be supplied with enough protein, we need to eat every day protein-rich foods such as cheese, meat or eggs. But how much protein we should eat per day? If the amount is unlimited, especially if you want to lose weight and be nourished by a high protein diet like Atkins? Or if you want to build muscle mass?
How much protein per day is recommended?
The Europe Nutrition Society recommends to eat about 0.8 grams of protein per kilogram of body weight. Whether you are a woman or a man. The upper limit is 2 g per kilogram body weight. For a 60 kg woman, this means that they must eat 48-120 grams of protein per day. With weight of 80 kilograms is the recommended intake between 64 g and 160 g of protein per day. These values sound a lot in the first moment. Most do not know for sure how much protein you eat per day and are afraid to be undersupplied. Do not worry, on average women eat about 60 grams per day, men 81 g. It’s more than enough. This is partly because that protein is in many foods. In animal foods such as meat, fish, eggs or dairy products for example. However, some plant foods points with a high protein content: legumes, whole grain bread, cereal or nuts.
Protein-rich foods at a glance
- 100 g meat on average: 20 g protein
- 100g fish on average: 20 g protein
- 1 slice of cheese (30 g) in section: 8 grams protein
- 100 g Quark: 13 g protein
- 150 g plain yogurt: 6 g protein
- 150 ml milk: 4.5 g protein
- 1 egg: 8 grams protein
- 50 g nuts on average: 10 g protein
- 100 g Legumes average: 24 g protein
- 100 g oatmeal 13 g protein
- 2 slices wholemeal bread (100 g): 9 g protein
- 200g wholemeal pasta (cooked): 10 grams of protein
- 100 grams of tofu (fried): 16 grams of protein
How many grams of protein should be eaten per day to lose weight?
As a result of low carb diets protein has become as a little nutrient miracle around losing weight. Since Atkins and Co. barely bread and pasta, ie carbohydrates are eaten, is often resorted to protein-rich foods. The fill you up long and designed to stimulate fat burning. But how much protein you need to eat per day, so that the pounds just so jumbled?
A clear indication does not exist. It should be more than 0.8 g per kilogram of body weight. But should not be exceeded the 2 g per kilo. Who wants to lose weight should consume less than it expend – whether it be fat or carbohydrate.
Is too much protein harmful?
Scientifically proven, it is not, but too much protein should not eat. Possible adverse effects of too much protein are not known. However, since many high-protein foods are also rich in fat and contain in the case of animal products cholesterol, she advises to moderate handling. More than 300 to 600 g of meat should not be eaten, cheeses and sausages only in small amounts per week. It recommends eat the protein needs primarily to cover over regularly plant foods and legumes, whole grains and nuts.