The Complete Guide to Whey Protein for Weight Loss

Features of the male diet

Men's metabolism is significantly different from women's due to hormones. The main one is testosterone. It is responsible for secondary sexual characteristics, regulates the metabolism of fats, proteins and carbohydrates. The male hormone is involved in the division of red blood cells and their saturation with hemoglobin. Therefore, men develop anemia less often than women, and the hemoglobin level is higher.

Testosterone affects stress resistance, body fat distribution, and muscle mass. With sufficient concentration, a man has a high libido, is sexually active and hardy. But when hormone synthesis in the testes decreases, the entire body suffers.

Testosterone production depends on many factors, proper nutrition is one of them. Cholesterol is necessary for normal hormone synthesis, so it cannot be completely excluded from the diet. But an excess of animal fats and simple carbohydrates, which lead to obesity, is also dangerous. In this case, testosterone is converted into estrogens in adipose tissue - female sex hormones, which attack potency.

Male characteristics include increased metabolism. Therefore, it is easier for them than women to lose weight, but they require more calories, vitamins and minerals to maintain health. The need is influenced by the age and type of activity of the man. Approximately, a sedentary lifestyle requires the following amount of energy:v

• 18-30 years old – 2400 kcal;
• 31-50 years old – 2200 kcal;
• over 50 years old – 1800 kcal.

For those who lead a more active lifestyle and periodically train, it is necessary to increase caloric intake by 200-300 kcal. If a man plays sports or works physically hard, then the calorie requirement increases to 3000 at a young age, but decreases to 2400 after 50 years.v

How to take protein

Why do athletes drink protein? Quite often it is used for two opposing purposes: weight gain and weight loss. How can you achieve different goals using the same product? They use different types of protein and in different quantities. After all, muscles need protein in both cases. How to take whey protein?

• Take protein one or more times a day, especially if you exercise regularly. In some cases, two or three times a week is enough, for example, if you just want to keep in shape.
• Protein is a stand-alone supplement that should be taken instead of meals, and not after them. This way protein is absorbed better and faster in the body.
• If you exercise, drink protein after your workout.

What are the differences between taking a supplement for weight loss and weight gain? If you want to lose weight, then you should take the supplement, providing the body with a calorie deficit. In this case, protein helps preserve muscle, preventing the body from burning it. Reviews of whey protein for weight loss prove that taking it helps you lose weight only if you maintain a 20% calorie deficit from the daily value. If you are trying to gain weight, then protein will help build muscle mass without excess fat.

Basic rules of healthy eating for men

It is believed that the basis of the male diet is meat. This is partly correct; meat products contain large amounts of protein and essential amino acids, which are not found in plant foods. But an excess of protein foods is also harmful to men’s health; it is necessary to adhere to the rule - 1 g of protein for every kilogram of body weight. But these should be high-quality natural products, not semi-finished products.

Many people ignore vegetables and fruits, leaving potatoes, cucumbers and tomatoes as exceptions. But plant foods are good for health. It is a source of many vitamins, minerals, as well as ballast substances - fiber, which ensures normal digestion and protects against the development of constipation. Those who have a tendency to have problems with bowel movements and have little fiber in their food can supplement their diet with fiber in capsules.

The amount of fat should be small; you need to remember that cholesterol is needed for men's health. To maintain the prostate, preserve sexual function, protect blood vessels and the heart, and the nervous system, it is necessary that omega-3 and omega-6 acids be present in the diet. Most of them are found in vegetable oils, fatty fish, nuts, and wheat germ. But you can take it ready-made:

• fish oil concentrate;
• complex of omega-3, 6, 9 acids;v
• Orihiro Omega-3 capsules.

Your daily menu should include foods rich in vitamins and microelements involved in sperm production and testosterone production. These substances include zinc, selenium, vitamin C, E and group B. The need for them increases several times if a man has bad habits - smoking or he abuses alcohol. Then it will not be possible to compensate for the deficiency with nutrition alone; you need to take special vitamin complexes:

• Evalar Effex;
• Super mind;
• Unitex;
• Alphabet.

Protein for weight loss for girls - why do they need it?

Probably every person knows why protein is needed when building muscle mass. It is not for nothing that it is called a building material for muscles, without which it is impossible to increase volumes. However, not everyone understands that protein is needed even more when losing weight than when gaining muscle. Why is that? Firstly, losing weight always means cutting calories and not getting enough protein. Therefore, it is very important to correctly prioritize or calculate the BJU ratio.

Lack of protein leads to numerous negative consequences, including:

• Deterioration of the condition of nails and hair;
• The appearance of the “skinny fat” effect (or loose skin) and wrinkles;
• Weakening of the immune system;
• Psychological problems;
• Menstrual irregularities.

This is not a complete list of the consequences that a lack of protein leads to. Moreover, most conventional diets, in which the basis of the diet are cereals, kefir, etc., in any case lead to such a deficiency. It is also worth considering that during a diet, the body begins to actively “store” incoming fats, creating reserves from them. This is a completely natural reaction to cutting calories. However, with protein foods it is different. The body not only does not store them as energy, but also spends “reserves” from fat on their absorption. Thus, you can:

• Provide yourself with a varied diet and simply eat tasty food;
• Use fat reserves more actively;
• Avoid spikes in blood sugar levels.

It is also worth considering that maintaining protein levels is also important in order to prevent the effect of sagging skin, or the so-called “skinny fat”. This is exactly the “cellulite”, wrinkling and sagging that can occur even in thin girls. It is quite obvious that with such skin you are unlikely to have the desire to wear a swimsuit on the beach, in the pool, etc., and the only culprit will be poor nutrition.

However, getting pure protein from food today is very difficult. As a rule, any dairy products and meat contain a certain amount of fat, which is unacceptable when losing weight. In this case, sports supplements come to the rescue. In them, the protein is purified from impurities and everything unnecessary, as a result of which you can get the required proportion of protein every day without exceeding the required calorie level (an average serving of good protein usually contains no more than 100-120 calories).

Moreover, today some companies produce weight loss proteins for girls, which contain biotin, essential vitamins and everything that is necessary to maintain beauty and health. It is also worth considering that modern production makes it possible to make protein extremely tasty and many additives can easily give even the best desserts a run for their money.

Thus, the main “paradox” is that when you consume protein, you not only maintain muscle mass at the proper level (which, depending on your training), but also get rid of excess fat faster, which is the primary goal.

Products harmful to men's health

To maintain health, it is necessary to exclude from the diet foods that are harmful to the body. Meat is a man's favorite food, but it must be natural. Sausages, sausages, and fast food contain a lot of hidden fat and trans fats. They disrupt metabolism, damage blood vessels and lead to obesity.

Smoked foods, products rich in dyes, preservatives, and artificial flavors are not considered healthy foods. Therefore, any prepared food should be excluded from the diet. It is better to take the time and prepare a full meal.

Harmful foods also include sweets and flour. This is a source of simple carbohydrates that are quickly absorbed into the blood and stored as subcutaneous fat. Such dietary errors lead to the development of obesity, metabolic syndrome, which includes hypertension, type 2 diabetes mellitus and vascular atherosclerosis.

Alcoholic drinks, which are often abused by men, are also harmful to health. They disrupt liver function and lead to the accumulation of harmful metabolic products in the blood. Beer contains phytoestrogens - plant analogues of female hormones, which cause potency disorders and female-type obesity. Sometimes losing weight does not help restore sexual function. But Loveton herbal tablets help with this.

Healthy foods

To create a proper nutrition program, you need to take healthy foods as a basis. By alternating different types of protein foods, including the required amount of fats and carbohydrates, you can maintain your health and improve your well-being.

The following foods are considered healthy for men:

• lean meat - veal, chicken, turkey, rabbit;
• fatty fish - herring, trout, mackerel, salmon;
• fermented milk products – cottage cheese, kefir, natural yogurt, fermented baked milk, sour cream, low-fat cream;
• seafood - shrimp, crabs, octopus, and crayfish;
• plant foods - any vegetables and fruits;
• nuts, mushrooms.

Milk can also be included in your diet; it is a healthy food. But some adults have milk protein intolerance, which results in diarrhea. Therefore, whole milk should be treated with caution.

How to create a weekly diet for a man

A properly designed nutrition plan will allow you to maintain an optimal balance of nutrients, vitamins and not feel hungry. Therefore, during the day you need at least 4-5 meals approximately every 3 hours.

Breakfast should be hearty and contain sufficient amounts of protein and carbohydrates. Moreover, protein should be easily digestible. Therefore, in the morning you can prepare an omelet, scrambled eggs, porridge with milk, or cottage cheese casserole. Sandwiches with sausage and butter cannot be called proper nutrition.

The next meal can be a snack 2 hours after breakfast. At this time, it is enough to drink kefir, yogurt, and eat fruit. At lunch you need to get the main amount of calories and nutrients. Therefore, they use recipes for hearty meat dishes and offal. You can make a lunch plan for the week. It might look like this:

• Monday – chicken breast with a side dish of stewed vegetables;
• Tuesday – baked veal with mashed potatoes;
• Wednesday – fish steak with rice;
• Thursday – risotto with chicken and vegetables;
• Friday – pasta with chop of any meat;
• Saturday – chicken liver with buckwheat;
• Sunday – baked mackerel with vegetable stew.

You don't have to eat soup every day to eat healthy. This dish is healthy, but too strong a meat broth can have a bad effect on digestion. But be sure to add any vegetable salad to lunch. If you can’t cook lunch at home, you have to go to a cafe; it’s better to give preference to those establishments where home-cooked food is prepared.

For an afternoon snack, you can prepare a salad from fresh or boiled vegetables, cottage cheese dishes, fruits or dairy products. Dinner should be no later than 3 hours before bedtime, so that what you eat is not deposited as fat, and the stomach has time to digest the food. For dinner, it is recommended to choose simple dishes, avoid heavy fatty and fried foods, and protein foods. It is better to give preference to carbohydrates - cereals, vegetables, and fermented milk products.

You need to eat regularly; hunger is just as harmful to the body as overeating. Don't forget about the drinking regime. On average, a man needs 1.5 liters of fluid per day, but with increased loads, when working under the scorching sun, the amount of water increases significantly.

Scheme and recommendations for admission

Another important question that we will try to answer comprehensively is how to take protein for women? Let us immediately note that in different situations it is recommended to use different types of protein shakes. Therefore, if you are satisfied with the financial side of the issue, then it would be best to use a detailed dosage regimen with clearly defined dosages. You can see an example of such a scheme below.

Reception scheme

This diagram is just a guideline for when and in what quantity women should consume protein. It is not at all necessary to follow it thoroughly. 4 protein shakes a day will more than cover the female body’s daily need for protein, and there will simply be no room left in the diet for protein from natural products.

Remember that any supplements are only an addition to the diet, and not a complete replacement, and at least 75% of the diet should consist of products of natural origin.

Recommendations for admission

The dosage of protein, as well as the dosage regimen, can be varied. If you feel a malfunction in the gastrointestinal tract (heartburn, bloating, indigestion, etc.), the amount of protein consumed should be reduced. Do not take a full portion, but 50-75% of it, the load on the gastrointestinal tract will decrease, and the functioning of the digestive system will normalize. You should also not exceed the indicated dosage; most likely, higher doses of protein simply will not be absorbed. Scientists have not yet identified the exact amount of protein that the human body is able to absorb at one time - there may be too many auxiliary factors, but most fitness experts and nutritionists are convinced that for women this amount is 25-30 grams. For men, this amount may be slightly higher – up to 50-60 grams.

Features of protein absorption by the female body

The mechanism of protein absorption is also complex and not fully understood. During the digestion process, protein breaks down into amino acids and peptides, then these substances are absorbed by the intestines and enter the blood. This process is called protein transport function. The fact is that in most cases, due to increased hormonal levels (large amounts of free testosterone speed up digestive processes in the body and improve food absorption) and stress after strength training, the transport function of protein proceeds faster in the male body than in the female body, which is why it can absorb more protein at one time.