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How much protein should I eat? What are the best sources of protein?

 Vasia - September 22, 2020
Increased protein intake has been implicated in some cases of bowel cancer. On the other hand, insufficient protein intake reduces the defence of the immune system. See what you have to do.

Not all proteins are the same.
A giant protein milkshake or a cheeseburger with bacon will give you both protein, but "it's not good to focus on protein alone," warns the expert. You can not ignore other factors, such as calories, sugar and saturated fat. In a US study, the Nurse's Health Study found that increased red meat intake, for example, was associated with a 22% increased risk of breast cancer.

In contrast, women who ate a lot of plant-based protein (such as grains, legumes, and soy) had a 30% lower risk of developing heart disease and a 20% lower risk of developing type 2 diabetes as much as what you eat. Most of us eat very little protein in our breakfast or lunch, but we overdo it at dinner "emphasizes Despina Sotiriou.
It is best to take a small amount at each meal, especially as you get older so that your body always has an available supply.

When a lot of your protein boomerangs
You can not eat protein by the pound. The American Institute of Medicine sets the safe upper limit at 35% of your total calories - and if you exceed this amount, it could mean that you are losing essential vitamins, minerals and fibre.

Too much protein can lead to…

… weight gain:
"Excess calories from protein, carbohydrates or fats have a place that goes to the θήκη storage," comments the expert. Protein "feeds" body fat more than anything else. "If you add protein and do not cut calories elsewhere in your diet, you will gain pounds."

… Digestive problems:
"People who follow a diet low in carbohydrates and high in protein may end up with constipation, bad breath and even bad physical
smells, "says the expert. These are all signs of ketosis, which is a metabolic condition that enters your body when you drastically reduce carbohydrates.

... increased risk of heart disease and cancer:
It is known that high consumption of red meat increases the chances of developing heart disease. New research shows that the consumption of 50 gr. Processed meat a day - as much as four slices of bacon or one hot dog - can increase a person's essential risk of bowel cancer by 18%.

… High-sugar diet:
"If you base your diet on protein-fortified ready-to-eat foods, such as packaged beverages, bars and snacks, you are consuming a lot more sugar than you think," she says. You have to be a smarter consumer and prefer "normal" food instead of supplements and healthy protein instead of fat.

How much protein do you need?
Calculate that you need about 1 gr per day—protein for every pound of body weight. Most people in their 20s and 30s are already consuming this amount.

When you reach 40 and 50, it is essential to make sure that you are still getting the necessary protein, as then the loss of muscle mass due to age is accelerated. If you are dieting for weight loss, increase your intake.

People with diabetes or prediabetes should talk to their doctor, as moderate to high amounts of protein in the diet may increase the risk of kidney problems.

Enjoy! Thank you for reading
Vasia
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