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Diets high in protein can make you FAT – that's how to avoid gaining weight

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RIPPED: protein is an important component of every cell in the body

Diets high in protein and low in carbohydrates are fashionable in the world of fitness at this time , and for good reason.

Protein is an important component of every cell in the body. Hair and nails are made mainly of proteins and your body uses proteins to build and repair muscles.

And many men and women find that a diet with lots of protein helps their bodily goals.

However, eating a high protein diet can also cause you to gain weight, if you do not know what you are doing.


WARNING: Eating too much protein can actually get fat

In fact, people whose diets were composed of more than 20% protein, especially animal protein, were significantly more likely to gain more than 10% of their body weight compared to people whose diets had less than 15% protein, according to a study in the journal Clinical Nutrition.

"I think people do not understand that protein still has calories," Bonnie Taub-Dix, RD, creator of BetterThanDieting.com and Read It Before You Eat It told Women & # 39; s Health.

"And, no matter how much protein you are eating, you consume more calories per day than you burn off will always lead to weight gain."

It's important to know exactly how many calories you must eat to lose weight, before you begin your transformation.

Here are four furtive forms in which the protein is making you accumulate the pounds:

1. Eat too much meat

While meat such as chicken and steak is good in moderation and is a great source of protein, overeating will make you gain weight. [19659005] Many dieters think they can eat meat because it is rich in protein, but if you stuff yourself too much, you will inevitably accumulate kilos.

In addition, the meat probably has more calories than you think too.A 285g steak can clock in 1,000 calories.


TRAINING O: If you are doing serious training, your body needs carbohydrates

2. It has no energy to train

Although protein is good for a snack after training, carbohydrates are the best fuel for an intense activity.

People who try to lose weight often cut off carbohydrates altogether, but this can hinder their training, making it less likely to exceed the pump.

If you are following a high-protein diet, that does not mean that you should cut out carbohydrates completely. In fact, the Official Dietary Guidelines recommend that carbohydrates make up 45-65% of your total daily calories.

Try eating complex carbohydrates such as lentils, whole grains, and sweet potatoes instead of white rice, pasta, and bread.

3. You end up binge eating

If you deny yourself too much , will eat the wrong foods. Proteins can help you feel full longer, but it's important to incorporate carbohydrates, since cutting them can hinder your mood.

"Your preferred brain fuel source is glucose or carbohydrates," Bonnie added. "Carbohydrates are the nutrient we love to hate, but you can still lose weight by eating carbohydrates."

So how much protein should you eat to lose weight?

Although each person's body is different, there is a "perfect" amount of protein that could help you "Protein needs are based on body weight or, in some cases, a percentage of calories, but As a rule, the minimum recommended amount of protein is about 0.4 grams of protein per pound for women, "said Alexandra. Miller, a corporate dietitian.

But if you plan to lose weight in 2018, the health expert recommends increasing your protein intake by approximately 50%.

So, to help you lose weight, you should eat 0.54 to 0.68 grams of protein for every pound you weigh, every day.

But what about men? The recommended intake for adults is 56 grams of protein per day, but most men need much more than this.

According to Mark Tarnopolsky, MD, Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario, highly trained athletes consume 0.77 grams of daily protein per kilogram of body weight. That's 139 grams for an average man of 180 pounds.

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