Protein: Your Secret Weight-Loss
Weapon
A high protein diet is your key to healthy weight loss.
Some Facts:
1. You’d
think that if the low-carb diet craze taught us anything, it's the importance
of protein. But even if you haven't eaten a hamburger bun since the late '90s,
it doesn't necessarily mean you're getting enough of what typically goes
between the bread.
2. Many people perceive foods that are rich in protein as being high in calories or fattening. Many know that most proteins will cost you a few more calories than fruits and veggies will.
3. What’s more, protein isn't as portable as other foods. The best sources—wild caught fatty fish, Grass fed meat, grass fed dairy, organic beans—aren't as quick or convenient as most carbs or even fruits and veggies. Traditional protein sources aren't usually grabbed and go, they are often fried or unhealthy when out and about.
2. Many people perceive foods that are rich in protein as being high in calories or fattening. Many know that most proteins will cost you a few more calories than fruits and veggies will.
3. What’s more, protein isn't as portable as other foods. The best sources—wild caught fatty fish, Grass fed meat, grass fed dairy, organic beans—aren't as quick or convenient as most carbs or even fruits and veggies. Traditional protein sources aren't usually grabbed and go, they are often fried or unhealthy when out and about.
4. The fact is
that a growing number of nutritionists believe that the current dietary
guidelines for this mighty macro-nutrient are way too low.
5. A recent study found that a diet in which roughly a quarter of the calories (about 60 percent more than the recommended 10 to 15 percent) come from lean protein sources reduced blood pressure, LDL ("bad") cholesterol levels, and triglycerides better than a traditional higher-carb diet. Other research finds that diets rich in protein can help prevent obesity, osteoporosis, and diabetes.
The Power of Protein
The moment it leaves your fork, protein starts withering your waistline. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching her weight.
Dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.
And if, like most successful dieters, you're burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also burns calories even when you're not active—unlike lazy fat. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem.
Pump It Up
Experts strongly suggest consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. That's 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if you're very active, and on the low end if you're trying to lose weight. If both apply, shoot for an amount somewhere in the middle—around 130 grams.
Even more important: Aim to get at least 30 of those grams at breakfast. After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don't replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.
But not all proteins are created equal! While nuts, whole grains, and veggies technically count, they don't contain all nine of the amino acids your body needs in order to build lean muscle. Those that do—known as complete proteins—are typically found in animal products. Your best flat-belly bets are pasture raised skinless white chicken or turkey, wild caught seafood, low-fat grass fed dairy, wild boar tenderloin, and lean grass fed beef. All of these foods have just one to three grams of fat per 50-calorie serving.
Vegetarians need to be a little more creative. Because they have remove meat from their diet they need to eat complete proteins such as tofu, hemp seed, buckwheat, and quinoa. The beauty of protein is that with so many tasty options, getting your daily dose is a simple pleasure.
New information on Protein and weight loss is available on other websites. I make no claims that this information is the most up to date. Please do further research for yourself.
5. A recent study found that a diet in which roughly a quarter of the calories (about 60 percent more than the recommended 10 to 15 percent) come from lean protein sources reduced blood pressure, LDL ("bad") cholesterol levels, and triglycerides better than a traditional higher-carb diet. Other research finds that diets rich in protein can help prevent obesity, osteoporosis, and diabetes.
The Power of Protein
The moment it leaves your fork, protein starts withering your waistline. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching her weight.
Dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.
And if, like most successful dieters, you're burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also burns calories even when you're not active—unlike lazy fat. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem.
Pump It Up
Experts strongly suggest consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. That's 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if you're very active, and on the low end if you're trying to lose weight. If both apply, shoot for an amount somewhere in the middle—around 130 grams.
Even more important: Aim to get at least 30 of those grams at breakfast. After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don't replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.
But not all proteins are created equal! While nuts, whole grains, and veggies technically count, they don't contain all nine of the amino acids your body needs in order to build lean muscle. Those that do—known as complete proteins—are typically found in animal products. Your best flat-belly bets are pasture raised skinless white chicken or turkey, wild caught seafood, low-fat grass fed dairy, wild boar tenderloin, and lean grass fed beef. All of these foods have just one to three grams of fat per 50-calorie serving.
Vegetarians need to be a little more creative. Because they have remove meat from their diet they need to eat complete proteins such as tofu, hemp seed, buckwheat, and quinoa. The beauty of protein is that with so many tasty options, getting your daily dose is a simple pleasure.
New information on Protein and weight loss is available on other websites. I make no claims that this information is the most up to date. Please do further research for yourself.
