In the traditional view of people, protein is mainly used to gain muscle mass. Athletes and bodybuilders take it before and after training. But what a surprise it was when they proved that this protein also contributes to weight loss. This is especially interested in girls who watch their figure. Both girls and men need a regular intake of protein in the body.
There are few places on the net where you can find an interpretation of why girls need protein. Like, they don’t need to gain muscle mass like men. At this point, it is worthwhile to carefully understand the physiology of the organisms of men and women. Let’s get started!
The meaning of protein for weight loss for girls
Protein is mainly used for muscle gain, not for shedding excess adipose tissue. It is one of the main building materials of our body, since it is almost entirely composed of protein. It increases not only our performance, but also the efficiency during training. But few people know that protein also plays an important role in weight loss.
Why is this happening? During weight loss, a person’s caloric content of the diet and the level of protein in the body decrease. In this case, it is necessary to keep a balance between proteins, fats and carbohydrates, since a deficiency of the former can lead to the following:
- weakened immune system;
- deterioration of the condition of hair, skin and nails;
- menstrual irregularities;
- problems with the central nervous system;
accelerate the appearance of wrinkles and the effect of sagging skin.
As a result of various diets, there is often a risk of a lack of protein in the body. The reason for this is a diet of various cereals, kefir and other products. Protein deficiency can also lead to other problems related to the gastrointestinal tract and other organ systems.
With a deficit, fats begin to be deposited in reserves. This is a common occurrence when the caloric content of the diet is reduced. When the body receives food rich in protein, everything works the other way around. Fats from the “reserve” begin to be used for the absorption of protein, which, in turn, cannot be deposited in the body and converted into energy. This achieves the following:
- diversify the diet;
- use fat stores faster;
- regulate blood glucose levels.
Often, overweight and thin girls have an effect called “skinny fat” on their skin. In the common people – cellulite or sagging skin. The reason for this is malnutrition, foods with an abundance of fat and high in carbohydrates. For a girl, this is a problem – you can’t go out in a swimsuit in the summer and you have to hide it.
But constantly hiding skin imperfections under clothes is far from an option. It is necessary to supply a sufficient amount of protein to the body, and protein just helps in this. Meat or dairy products are high in fat, and this is unacceptable when losing weight.
Protein is a sports supplement that replaces food and has a minimum amount of fat. The absence of impurities and “friends” of a set of adipose tissue makes this product indispensable for weight loss for girls. It has a low calorie content – only 100-120 calories per serving (scoop of protein).
Now a popular format for making protein is to add various vitamins and minerals to it. For example, biotin, which, in parallel to losing weight, improves the condition of nails, skin and hair. The product comes in a variety of flavors and can replace any sweet and high-calorie dessert.
Thus, protein in symbiosis with the right training program helps both gain muscle mass and lose weight, because fat stores go into its absorption.
After we have dealt with the key role of protein in the human body, it is worth talking about the choice of protein. There are several types of protein on the sports nutrition market:
- whey ;
These species are classified according to the source of origin of the protein. Each of them has its own certain degree of digestibility, and, accordingly, efficiency. The best option is whey because it is quickly absorbed and accessible to everyone. Casein is often consumed at night because it has a long digestibility.
Other types of protein are more expensive and not as effective as whey or casein. For weight loss, the first option is suitable.
Whey protein is classified into:
These types are divided according to the degree of purification. A popular protein concentrate contains about 80% protein mass. Fats, carbohydrates and other substances fall on the remaining 20%.
The second most purified protein isolate, which includes 90-95% protein, but still contains impurities. The most purified protein, the hydrolyzate, which is composed entirely of protein, has the fastest absorption rate possible, but is more expensive than others.
In the meantime, whey protein is of lesser quality than the purest protein hydrolyzate, but continues to be popular in the sports nutrition market. Isolate is the best option because it is inexpensive and accessible to everyone. Its features:
- the composition of rapidly digestible protein is 98 percent;
- few extra calories
- many useful components (CLA, immunoglobulins and lactoglobulins);
- minimum fat.
Thus, protein isolate is quite suitable for girls for weight loss.
Protein intake for girls for weight loss
After we have chosen the necessary product that will help reduce excess weight, it is worth talking about how to properly take protein in order to lose weight. It is important not only to determine the correct dosage, but also to study the specific conditions for using this product. Consider the most important must-have protein intake throughout the day:
- in the morning on an empty stomach, when a person does not eat at night, which accelerates catabolic processes;
- after playing sports to restore spent resources;
- with protein deficiency.
Morning protein intake has the goal of stopping catabolism. During sleep, our body does not receive anything other than the production of melatonin. To support the body during the night, our muscles are converted into energy through catabolic processes.
Due to the fact that Olimp whey protein is quickly digestible, it can be taken in the morning. Also suitable if a person does not get enough protein from food. In this case, it can be used both for breakfast and during the day or as an additional ingredient in a dish.
It has been proven that you need to get about 50% of protein per day from food. The same figure should be obtained from protein supplements.
Protein after a workout is a must. And here the type of training is absolutely unimportant – strength or cardio training. During training, a lot of resources are spent, muscles require recovery. Therefore, it is important to replenish the body with protein after exercising in the gym.
What about casein protein? It is slowly absorbed, but is also quite suitable for girls for weight loss. Casein is low in calories. Also well cleansed, like whey. Satisfies the feeling of hunger. Quality product.
How to lose weight deliciously with protein: high protein recipes
Now let’s get to the recipes. Diet protein meals are incredibly tasty, so you don’t have to suffer. If you associate the word “diet” only with cereals and not tasty food, then the protein diet is the antonym of the old term.
There are desserts and dishes familiar to us that contain a minimum of calories and substances harmful to the body. They have practically no fat, but there is a large percentage of protein.
Breeding sports nutrition with water or milk is the last century. It’s time to combine business with pleasure. Let’s talk about a few protein recipes that girls can consume without worrying about gaining excess weight.
To prepare them, you will need oatmeal (you can grind 55 grams of oatmeal in a blender), 2 scoops of protein (with chocolate or vanilla flavor), almond milk (about 60 ml), a whole egg and protein separated from the yolk, 35 g of applesauce or puree from another fruit and 10 g of walnuts.
All these ingredients must be mixed sequentially. Oatmeal with protein, eggs with milk and mashed potatoes, then mix with dry mass. We spread the dough in molds, sprinkle with coarsely chopped walnuts and put in the oven for 25 minutes at 180 degrees.
Protein pancakes are delicious and easy to make. It is necessary to prepare in advance:
- oatmeal – 2 cups (about 400 grams);
- two scoops of protein;
- cinnamon – 1 tbsp. l.;
- nutmeg, ground ginger and baking powder – 1 tsp each;
- half a teaspoon of salt;
- banana and egg;
- molasses – 1 tbsp. l.;
- vanilla sugar – 1 tsp;
- cloves – an eighth of a teaspoon;
- almond milk – ¼ cup.
All components from the above list must be mixed in one container. Heat up a frying pan well and pour in the mixture for baking a few pancakes. Don’t forget to flip. Next, put them in a pile and pour over sugar-free syrup or sprinkle with nuts.
An incredibly simple dish that does not require a lot of ingredients. To prepare it, you need only one cup (200-250 ml) of low-fat yogurt, 1 tbsp. l. peanut butter and one serving of protein (1 scoop). All this must be mixed and put in the refrigerator for 2-3 hours until completely cooled. Next, remove the container, after which the pudding is ready to eat.
In general, the use of protein as an additional ingredient in meals is something new. This creates a new trend in the sports nutrition market and helps in fat burning. You are combining low-calorie foods with a supplement that also plays an important role in losing weight. Plus, you don’t have to give up your favorite treats. Drinking protein mixed with water or milk is tasty but boring.
Manufacturers are also adapting their products to make protein-packed meals. For example, ASP Nutrition, who came up with a huge number of sports nutrition flavors, making the range one of the largest in the sports nutrition market. Because of this, their products are popular, kilo packages fly away like hot cakes. The more protein flavors a manufacturer has, the more individual the product becomes for everyone.
If you are too lazy to cook, do not forget about meal replacements, which are presented in the assortment of our online store. These are protein bars – a ready-made dessert from the manufacturer, which does not include sugar and contains whey protein in the composition. The base is usually rice balls.
The calorie content of these bars is minimal. Also, meal replacements include peanut butter, which can be spread on bread or crispbread. To lose weight, you need to watch what you eat. Giving up sugar is a bold and decisive step in the fight against extra pounds.
One protein is not enough – what else do you need to lose weight?
Unfortunately, protein alone is not enough for weight loss. It does not matter which type of protein you choose: whey (isolate, concentrate or hydrolyzate) or casein. First, it must be combined with a training program. Secondly, stick to proper nutrition. No sugar or high carbs. Thirdly, you need to look at other fat burning supplements.
Vitamin and mineral complexes for women. They contain an abundance of substances that will help you lose weight.
- Omega fats.
- Pre-workout complexes.
Complex fat burners from Maxler, Rule One and other manufacturers. These include L-Carnitine in liquid form or tablets.
Without the intake of vitamins and minerals in the body, metabolic processes in the body are inhibited, and fat will go away at a slow pace.
If you start to seriously cut calories through diets and intense training, then along with adipose tissue, the amount of nutrients will decrease. In order to prevent their deficiency, it is worth taking supplements in addition to protein and healthy foods. Pre-workout supplements will help maintain strength, energy and endurance in a reduced calorie environment.
There are also powerful additives in their structure. These are hormonal substances that need to be taken with particular care. They can be used by both professional athletes and girls for weight loss. For example, female athletes in the West take hormonal supplements on a regular basis and feel great about keeping fit.
What hormonal drugs are on the market?
Growth hormone boosters. The composition includes components responsible for the synthesis of growth hormone in the human body. They created a revolution in the market because they have such features: they accelerate fat burning, prevent catabolism even with the lowest calorie diet, and restore muscle tissue.
CAPMs are not steroids or prohormones and there are no side effects. Rather, they can be called androgen receptors, keeping the muscles in a normal state and the rigidity of the muscles. Helps synthesize cortisol. Works well with many fat burners.
Growth hormone as a separate drug. That is, it is GR in its pure form, like vitamin or mineral dietary supplements. All the above features of the drug are preserved. By the way, many stars, pop artists or Hollywood actors take growth hormone, so at 60 they look young. Muscle tissue and skin are tightened. It becomes elastic and elastic as in 30-35 years.