The guidelines for healthy eating divide the total daily dietary calories to be introduced into distinct percentages among the main nutrients as follows:
CARBOHYDRATES | SUGARS:
55-60% of which 90% in the form of complex carbohydrates (pasta, bread, etc.) and only 10% as simple sugars (sugar, candies, soft drinks, etc.).
15-20% of which at least 60% of high biological value.
20-25% of which at least 7% saturated of animal origin (e.g. butter, cheese, etc.), 10-20% polyunsaturated (e.g. olive oil, seed oil, vegetable oils, etc.),> 20% monounsaturated.
The mere reduction of calorie intake for the purpose of weight loss is a mistake.
This choice induces, in fact, a marked lowering of the basal metabolism and involves a reduced intake of proteins, essential for maintaining a good tone of the muscles and elasticity of the tissues.
A balanced low-calorie diet, of 800-1200 Kcal in general, does not allow to satisfy the protein requirement. For example, a sedentary 70 kg lady on a low-calorie diet of 1200 Kcal with 15% protein, would eat 45 g of protein per day when her requirement would be at least 52 g.
If you decide to follow a low-calorie diet to lose weight, to achieve results and maintain good shape, it is essential to increase the percentage of high biological value proteins and moderate the intake of fats and carbohydrates. This promotes the reduction of fat deposits and preserves muscle mass.
The daily consumption of calories at rest (basal metabolic rate) is proportional to the percentage of muscle as the lean mass is the most metabolically active.
Tips for controlling weightTake a low-calorie diet and a correct intake of dietary protein and / or protein supplementsReduce the introduction of carbohydrates and fats
During the weight loss period there is a depletion of fat deposits and, possibly, also of muscle protein reserves. This results in a reduction in the basal metabolic rate, which makes it necessary to further decrease the calories introduced to continue losing weight constantly.
However, it is not possible to continue to reduce the calories introduced without incurring health risks.
For this reason, in a low-calorie diet, it is very important to preserve lean mass through the introduction of an adequate amount of protein and carry out regular physical activity, preferably at high intensity.
In modern society, for reasons related to insufficient food information, there is a constant underestimation of the nutritional role of proteins which, as specified above, are an essential micronutrient.
Furthermore, the massive availability and palatability of food products containing a high percentage of simple sugars (e.g. sugary drinks, fruit juices, sugary low-fat yogurts, tea and coffee, biscuits, snacks ...), contributes to unbalancing our diet. in favor of fats and carbohydrates.
The importance of protein in low-calorie diets
- Promote weight loss at the expense of fat mass
- They keep the skin toned, supple and radiant
- They release energy and counteract fatigue
- They preserve muscle mass and basal metabolism
- They allow a correct regeneration and division of the tissues
- They strengthen the immune defenses
If you are still wondering what proteins are and what role they play in our body you can learn more in this article, if you want to understand the added value of using protein and amino acid supplements you can click here.