Make Sure You Eat Enough
The best way to reap protein benefits is to incorporate it into your diet over the course of a day, starting with breakfast. A study by the Institute of Food Technologists found that people eating protein-rich breakfasts ate 200 fewer calories at night than those who didn’t. You can get 15 grams with an Oikos Greek yogurt or 6 grams with one egg. If you’re stocking up on other obviously protein-rich foods like grilled chicken and protein shakes for lunch and dinner, but still missing the mark, don’t forget to use snack time to your advantage.
Protein Cuts Cravings And Reduces Desire For Late
Cravings are the dieters worst enemy.
They are one of the biggest reasons why people tend to fail on their diets.
Another major problem is late-night snacking. Many people who have a tendency to gain weight get cravings at night, so they snack in the evening. These calories are added on top of all the calories they ate during the day.
Interestingly, protein can have a powerful effect on both cravings and the desire to snack at night.
This graph is from a study comparing a high-protein diet and a normal-protein diet in overweight men (
The high-protein group is the blue bar, while the normal-protein group is the red bar.
In this study, protein at 25% of calories reduced cravings by 60% and cut the desire for late-night snacking by half!
Breakfast may be the most important meal to load up on the protein. In one study in teenage girls, a high-protein breakfast significantly reduced cravings .
Bottom Line:
Eating more protein can lead to major reductions in cravings and the desire to snack late at night. These changes should make it much easier to stick to a healthy diet.
Q What Are Some Facts To Keep In Mind Before Switching To A High
A.health and fitness goalstips in mind before increasing intake of proteinImage: 123RF
- Not all protein is the same proteins are made up of amino acids and their composition and digestibility are important factors to consider if you want your diet changes to bear fruit.
- Animal proteins have all the essential amino acids compared to plant proteins, and as such, the former is regarded as higher quality. Animal proteins also have a higher concentration of leucine, the amino acid that triggers muscle protein synthesis and plays a part in weight loss.
- Eat your recommended daily intake of protein through the day, not in one sitting or meal. This will not only keep you fuelled and keep hunger pangs at bay but also help your body utilise amino acids optimally, helping you meet your fitness goals.
Image: 123RF
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What Is Protein And Where Do They Come From
The term protein comes from the Greek word prteios and means primary, basic.
It is an organic compound made from amino acids. Along with fats, carbohydrates and water, they are macronutrients that the body needs to function properly. They are the foundation of the human body because proteins are essential to every cell in the body.
Their functions can be divided into three basic areas.
- They build and repair the body tissues.
- They help make enzymes and hormones that regulate all of your metabolic processes.
- Essential for building muscle mass as well as carrying oxygen in the blood to deliver it to cells throughout the body .
The human body obtains protein from the diet or in the form of nutritional supplements. Foods with the highest protein content include :
- Meat, poultry, fish
- Dairy products and eggs are also good sources of protein.
- Grains contain considerable amounts of protein but it is not as digestible as animal proteins.
Protein sources can be divided according to the content of essential amino acids into three basic categories:
Why Do You Need Protein
Protein is made up of amino acids, which are the building blocks for nearly every cell in your body. For this reason, protein is considered an essential nutrient and if you dont get enough through food, your body is forced to borrow amino acids from your muscles which can result in a loss of important lean tissue and strength.
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How Much Protein Per Day To Build Muscle
Protein intake and muscle building go hand in hand.
Protein is an essential macronutrient for all human beings. Protein builds and repairs muscle, helps the immune system function properly, regulates hormones and blood sugar levels, supports growth and development in children- so its important to get enough of this nutrient every day.
The amount of protein you need depends on your age, weight, height, and activity level. Just like mentioned above, it should be at least 50 gms for an adult.
Although, the amount of protein per day to build muscle should be between 1.2g-1.7g per kg of your body weight.
So, if you are weighing 60 kgs then the amount of protein per day to build muscle should be around 70-100 gms a day.
Check this post to learn more.
Percent Of Daily Calories
Current U.S. Department of Agriculture dietary guidelines suggest that adults should consume between 10% and 35% of their total calories from protein. To get your number and track your intake, you’ll need to know how many calories you consume each day.
Once you know how many calories you consume, multiply that number by 10% and 35% to get your range. As an example, a person who consumes 2,000 calories per day would need to consume 200 to 700 calories each day from protein.
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When Should I Eat Protein To Lose Weight
Best food sources of protein If you want to lose weight try to maintain the same timing daily. As breakfast is the major meal try to consume protein-rich breakfast which helps to reduce the risk of accumulation of fat in the body and reduce appetite by reducing the level of hunger hormone named Ghrelin.
Casein For Weight Loss
In addition to whey protein, casein is obtained from milk, which accounts for 80% of the total protein content in milk.
While whey protein is soluble in water, casein is an insoluble part of milk protein. It is a full-fledged source of protein, which differs from whey protein in the time it is spent by the human body. Longer casein digestion causes a longer feeling of satiety, which is beneficial in reducing body weight.
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Quality As Important As Quantity
Enough protein is important – but so is the quality of the protein and what you eat with it. If your main protein source is junk food, losing weight might be a challenge. Burgers and fried chicken contain lots of protein but lots of other, not so good stuff too!
For maximum effect from the protein you eat, always choose whole food sources of protein, such as:
- Lean beef and chicken
- Dairy products like milk, yoghurt and cheese
- Eggs
It Turns Out Calories Aren’t The Be
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When it comes to losing weight, most of us are concerned with calorie intake – but one expert says it could be time to look elsewhere.
According to Alexandra Miller, a corporate dietician, protein should be your focus.
Why? It turns out that eating adequate protein is essential to your weight-loss success as it keeps you feeling fuller for longer, repairs muscle tissue and ups your energy levels.
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What Type Of Protein Is Best For Weight Loss
There are several types of protein on the market in the form of nutritional supplements. Each of them is a great resource for achieving weight loss or other goals. Some differences between them may suit you better, which is why we list the most common sources of protein in the form of protein powder.
How Much Protein Do You Need To Eat To Gain Size
Not everyone has the same goal of losing weight. Some of us want to actually get bigger.
If you are an individual who is training hard, lifting weights and wants to gain size you should be consuming around 1.2-1.5g of protein per pound of body weight.
180 x 1.2 = 216g of protein per day
180 x 1.5 = 270g of protein per day
If you weigh 180lbs, you should be consuming between 216-270g of protein per day to gain size.
This also means that you should be eating regularly throughout the day so that you can get all that protein in. This should look like 5-7 meals throughout the day, each with 30-40g of protein in them.
Yes, youre going to be eating a lot. But its going to be a lot of clean, healthy food so that your body can digest it the way it needs to for you to reach your goal.
If you are trying to lose weight or not bulk up, you do not need quite as high of an amount of protein. The average person needs 0.7-0.8g of protein per pound of body weight.
180 x 0.7 = 126g of protein per day
180 x 0.8 = 144g of protein per day
If you weigh 180lbs, you should be consuming between 126-144g of protein per day to lose weight.
Read More You’re Not Crazy, Men Do Lose Weight Faster Than Women
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My Take On High Protein Foods
Protein is essential for building muscle, maintaining a healthy weight, and feeling full. But what about the other benefits of protein? From boosting your immune system to fighting to age, its clear that high-protein foods are worth adding to our diet.
Even if you are on a keto diet, then too we need enough proteins and fats.
So what does this all mean for me?! Make sure that at least one-third of the things you eat each day come from protein sources! This means two servings per meal with three meals per day so six servings total!
Do not forget to grab your effective fitness journal.
Unhealthy Daily Amounts Of Protein
While increasing your protein content can be safe and even beneficial, don’t increase your daily amount of protein too much. According to the Harvard Medical School, 2 grams or more of protein per kilogram of body weight can be harmful. Excessive consumption of protein can result in increased:
- Cholesterol that results in a higher chance of heart disease.
- Digestive system issues, including diarrhea and constipation.
- Kidney problems, including kidney stones.
- Risk of cancer.
Too much protein can, ironically, even cause weight gain.
To make sure you’re getting the right amount of protein each day, use the United States Department of Agriculture Dietary Reference Intakes Calculator, which shows you all the nutrients you should consume each day, or another protein calculator. Many fitness apps on smartphones can also help you determine the appropriate amount of protein needed for weight loss or muscle building. Remember that the number of calories you need can change based on your level of activity each day.
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How To Get More Protein In Your Diet
Increasing your protein intake is simple. Just eat more of protein-rich foods.
These include:
41 ).
Even though eating more protein is simple when you think about it, actually integrating this into your life and nutrition plan can be difficult.
I recommend that you use a calorie/nutrition tracker in the beginning. Weigh and measure everything you eat in order to make sure that you are hitting your protein targets.
You dont need to do this forever, but it is very important in the beginning until you get a good idea of what a high-protein diet looks like.
Bottom Line:
There are many high-protein foods you can eat to boost your protein intake. It is recommended to use a nutrition tracker in the beginning to make sure that you are getting enough.
What Are The Benefits Of Eating Protein
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Protein Helps Prevent Muscle Loss And Metabolic Slowdown
Weight loss doesnt always equal fat loss.
When you lose weight, muscle mass tends to be reduced as well.
However, what you really want to lose is body fat, both subcutaneous fat and visceral fat .
Losing muscle is a side effect of weight loss that most people dont want.
Another side effect of losing weight is that the metabolic rate tends to decrease.
In other words, you end up burning fewer calories than you did before you lost the weight.
This is often referred to as starvation mode, and can amount to several hundred fewer calories burned each day (
39 ).
For this reason, a high protein intake and heavy strength training are two incredibly important components of an effective fat loss plan.
Not only do they help keep your metabolism high, they also make sure that what is underneath the fat actually looks good. Without protein and strength training, you may end up looking skinny-fat instead of fit and lean.
Bottom Line:
Eating plenty of protein can help prevent muscle loss when you lose weight. It can also help keep your metabolic rate high, especially when combined with heavy strength training.
How To Get Enough Protein
Now that you have an estimate of the amount of protein you need, the last question to answer is: how do I eat all this protein?
Our #1 recommendation is to get protein from whole foods whenever possible. This will ensure you get plenty of vitamins and minerals.
A serving of protein is about the size and thickness of your palm:
Protein can come from any number of sources, including:
- Meat .
- Fish and shellfish .
- Legumes .
Not a meat-eater? Read our massive plant-based guide!
However, if youre aiming for the higher ranges of protein intake you might need to supplement.
Personally, I drink a protein shake daily to help me reach my goals.
Some protein supplements to consider:
Check out The Ultimate Protein Shake Guide for more protein powder recommendations and recipes on how to make delicious smoothies.
Whether through whole foods or supplements, protein should be a main part of every meal you eat. Its one of our top recommendations for being a healthy nerd.
Calculate your protein needs, determine the proper portion sizes to reach your target, and see how you feel!
You can always adjust up or down based on your results.
If you need any help along the way, we got you.
Here are three ways to continue your journey with Nerd Fitness.
Try your free trial right here:
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Animal Vs Plant Proteins
More and more, it seems that where you get your protein has a huge impact on your health.
Eating a high-protein plant-based diet improves health outcomes compared to low-protein diets and high-protein animal-based diets. Again, it comes down to the quality of your protein more than how much protein youre eating.
If youre a diehard carnivore, no worries just add some more plant protein to your diet. Diversity is good. Hug some lentils today.
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To figure out an exact target based on your weight, divide your weight in pounds by 2.2 to get your weight in kilograms, then multiply that number by .8 for the minimum amount you should be eating, says Ansel. If you exercise intensely four or more days a week, multiply your weight in kilograms by 1.2 to 1.6 to find out how many grams you need to supplement your sweat sessions. And, if you’re trying to lose fat, multiply your weight in kilograms by 2 to 2.2 for your exact protein dosage.
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Healthy Sources Of Protein
Protein doesn’t just mean meat â it comes from a wide variety of sources. Good, healthy protein-rich foods include eggs, cheese, legumes, poultry, meat, nuts, seafood, seeds and soy products. All these sources of protein are healthy, although many should be consumed in moderation. When increasing your daily amount of protein, be sure to consume protein from varied sources.
Try to limit the amount of processed meat you eat, because it can increase your risk of colon cancer. Instead, try to incorporate vegetarian-friendly sources of protein, like nuts and seeds, into your diet. Additionally, don’t forget to diversify. Fatty fish, which contains healthy omega-3 fatty acids that have been linked to a wide range of health benefits, are also a good source of protein.
How Much Protein Should I Eat Choose The Right Amount For Fat Loss Muscle And Health The Real Story On The Risks Of Eating More Protein By Helen Kollias Phd
Will protein help me lose weight? Should I eat it at every meal? Could too much damage my kidneys? At Precision Nutrition, our inbox is filled with questions about the pros and cons of eating more protein. In this article well set the record straight, so you can finally separate the facts from the fiction.
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MAYBE YOURE A PROTEIN PROMOTER.
You buy protein powder in bucket with a handle format. You know the protein counts of every food you eat.
After every workout, you jam those amino acids into your cells. You swear you can feel them getting swole.
OR MAYBE YOURE A PROTEIN AVOIDER.
Maybe youve heard bad things.
Like: Protein will damage your kidneys.
Or: Protein will give you cancer.
Or simply: We all eat too much protein.
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