It is the beginning of the year and many are turning their focus onto what they are eating in an effort to be healthier! YAH!! So, I thought this would be a good time for a quick review about PROTIEN.
#1 -Why We Need Protein
- An important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life.
- It is stored in muscles and organs and the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones.
- It helps our body have a healthy Immune response.
- Proteins make it possible for blood to carry oxygen throughout the body.
- Along with fat and carbohydrates, protein is a “macronutrient,” meaning the body needs relatively large amounts of it.
- A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.
#2 - Types of Protein - Some proteins, called complete protein, contain all the amino acids needed to build new proteins.
- Animal sources of protein tend to be complete. They contain all the amino acids needed to build new proteins.
- Most plant protein sources lack one or more amino acids that the body can't make from scratch or create by modifying another amino acid. These are called incomplete proteins, usually coming from fruits, vegetables, grains, seeds and nuts.
Vegetarians need to be aware of this. To get all the amino acids needed to make new protein - and thus to keep the body's systems in good shape - people who don't eat meat, fish, poultry, eggs, or dairy products should eat a variety of protein-containing foods each day for the best chances of meeting your protein requirements.
#3 - How protein affects your weight
The widespread popularity of high-protein diets is due in large part to their ability to help manage hunger.
- When protein is absorbed, it sends a signal to the brain to decrease your hunger.
- Another benefit of protein is that It raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases without exercise, so staying fit is a key to burning fat by keeping your metabolism high.
- Protein also leads to a much less rapid rise and fall of blood sugar and insulin.
#4 - Recommendations for Protein Intake
- Get a good mix of proteins. Eating a variety of foods will ensure that you get all of the amino acids you need.
- Pay attention to the protein package. You rarely eat straight protein. Some comes packaged with lots of unhealthy fat. This goes for both animal and plant based, especially prepared and processed options.
- Beans, soy, nuts, and whole grains offer protein without much saturated fat and with plenty of healthful fiber and micronutrients. LOTS of nutrition for your Calorie Buck
- Balance carbohydrates and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease.
- Protein packed bars, drinks, soups, and nuts are far superior to other snacks because of the inherent differences between protein and sugars and fats.
- Protein is much higher than sugar or fat in its metabolic tax because the body uses more energy to digest it. This means that when you choose protein over the other two, you are burning more calories during the process of digestion.
#5 - How Much Protein to Consume Daily
In a 12-week study, women who increased their protein intake to 30% of calories ate 441 fewer calories per day and lost 11 pounds (5 kg) by simply adding more protein to their diet*
In another study, a modest increase in protein from 15% to 18% of calories reduced the amount of fat people regained after weight loss by 50%*
According to the previously mentioned studies, a protein intake of around 30% of calories may be optimal for weight loss. This amounts to 150 grams per day for someone on a 2,000-calorie diet.
You can calculate it by multiplying your calorie intake by 0.075. I myself have found that 90 grams with 1,200 - 1,500 calories keeps me from gaining weight. You will need to test yourself to see what works best for you.
So you may be wondering just how to up your protein without upping your calories???
Well, I have an easy and tasty way for you to get you an additional 22 grams for only 150 calories! Ask me how HERE
Blessings for Health, Joy & Laughter,
* PubMed Central
Need some specific help, have questions? Contact me