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Suggest Remedy To Lose Weight Through A High Protein Diet
Question: I want to lose weight and gain muscles and there is some confusion that I have, as I did my small research I found that most websites talk about losing weights by consuming less calories rather than eating food with no or little fat, my questions are:
1) I wanna lose weight AND gain muscle. Therefore, should I look after the amount of fat in the food or the amount of calories?
2) How much should I run and for how long?
3) How much protein do I need a day and in the rest day?
3) what are the best sources of high quality protein including plants?
4) Any suggestion regarding amino acids?
I am looking for natural nutrition away from artificial powder and supplements that are not ORGANIC!
Note: I am 26 years old, my height is 1.70 CM and my weight is 72 KG.
1) I wanna lose weight AND gain muscle. Therefore, should I look after the amount of fat in the food or the amount of calories?
2) How much should I run and for how long?
3) How much protein do I need a day and in the rest day?
3) what are the best sources of high quality protein including plants?
4) Any suggestion regarding amino acids?
I am looking for natural nutrition away from artificial powder and supplements that are not ORGANIC!
Note: I am 26 years old, my height is 1.70 CM and my weight is 72 KG.
Brief Answer:
Hello, you need to look at total calories and nutrient density of your food
Detailed Answer:
1) Look at calories and distribution of those kcals. Because you want to gain muscle, the highest amount of protein recommended is 1.7 g/kg or 122 g protein. Your fat intake should be less than 30% of your calories leaving the rest as carbohydrates. You probably maintain your weight at 2100 kcals without your exercise added in.
2) You should exercise 150 minutes per week mixing cardio with strength training.
Your target heart rate is 216-26=190 x.7= 133 to work out at 70% maximum heart rate. Always warm up and cool down before activities.
3) The best high quality protein is whey. For vegetables, chickpeas, lentils, soy, legumes are great sources. For meat, breast meat of turkey, chicken (white meat)
4. I do not have suggestions regarding specific amino acids. I know that eating arginine can help with muscle formation, but I am more about a balanced diet with the correct exercise routine. Please feel free to contact me again if you need any clarification. Thank you for coming to HCM! XXXXXXX Shattler, MS,RDN
Hello, you need to look at total calories and nutrient density of your food
Detailed Answer:
1) Look at calories and distribution of those kcals. Because you want to gain muscle, the highest amount of protein recommended is 1.7 g/kg or 122 g protein. Your fat intake should be less than 30% of your calories leaving the rest as carbohydrates. You probably maintain your weight at 2100 kcals without your exercise added in.
2) You should exercise 150 minutes per week mixing cardio with strength training.
Your target heart rate is 216-26=190 x.7= 133 to work out at 70% maximum heart rate. Always warm up and cool down before activities.
3) The best high quality protein is whey. For vegetables, chickpeas, lentils, soy, legumes are great sources. For meat, breast meat of turkey, chicken (white meat)
4. I do not have suggestions regarding specific amino acids. I know that eating arginine can help with muscle formation, but I am more about a balanced diet with the correct exercise routine. Please feel free to contact me again if you need any clarification. Thank you for coming to HCM! XXXXXXX Shattler, MS,RDN
Above answer was peer-reviewed by :
Dr. Raju A.T
Answered by
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