Maybe You Want To Lose Fat Or Gain Muscle Or Be Healthy
You just want to do the right thing and eat better. But with conflicting information about protein, you dont know what to think.
Or, if youre a fitness and nutrition coach, youre wondering how the heck to clear up the confusion about protein among your clients.
Lets get into it.In this article, well explore:
- What are high-protein diets?
- What does the evidence say about high-protein diets and health?
- Does protein source matter?
- How much protein is right for me?
Claim: High Protein Causes Heart Disease
Eating animal-based protein daily is associated with an increased risk of fatal coronary heart disease , whereas plant-based proteins arent linked to higher rates of heart disease.
This suggests that where you get your protein from may matter more than how much protein you eat.
However, just like cancer, the link between heart disease and high-protein diets is from questionnaires rather than a double-blind randomized study .
There are many confounding factors. For one, consider the type of animal does seafood cause the same issues as red meat, for example?
We dont yet know the whole story here.
Verdict: Limited evidence that protein causes heart disease and the source of protein is a major confounding factor.
Lets take a deeper look: Protein sourceA new study in the Journal of American Medical Association looks not only at protein intake, but where people got their protein from.
More than 131,000 people were asked:
- how much protein they ate and
- if it came from animals or plants.
This study took over 35 years to do .
What they found:
Eating more animal protein was associated with a higher risk of death if you were also doing something else that was a risk factor.
- history of high blood pressure
- low intake of whole grains, fiber, and fruits and vegetables
Eating more plant protein was found to be associated with lower risk of early death.
What does this mean?
But theres more to it.
Protein Payout: 4 Oz Patty 194 Calories 29 G Protein
Lower that eyebrow you’re raising. Ostrich meat is the rising star of the grill. While it’s technically red and has the rich taste of beef, it has less fat than turkey or chicken. A four-ounce patty contains nearly 30 grams of the muscle building nutrient and just six grams of fat. Plus, one serving has 200 percent of the daily recommended allowance of vitamin B-12. This exotic meat can also help whittle your middle: Ostrich contains 55 milligrams of choline, one of these essential nutrient for fat loss. And it’s not as hard to find as it soundsostrich is increasingly available in supermarkets around the country.
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Quarantine 15 How Protein Can Help With Weight Loss
Are you looking to lose some of the weight you put on during quarantine? One habit that can help you reach your goals is to eat foods that are high in protein.
Protein metabolizes slowly in your body. That means your body uses it for energy at a steadier rate. As a result, protein helps you to feel full longer.
Protein comes in many forms, including meat, fish, poultry, dairy, beans and protein powders and shakes. Learn more about sources of protein and how you can integrate this important nutrient into a weight-loss plan.
PLEASE NOTE: before making any major changes to your eating habits, first consult with your primary care provider.
Matching A Powder To Your Needs
Here are some general guidelines, based on the outcomesyoure looking for:
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What Else Do I Need To Do To Lose Weight
As mentioned, from a scientific perspective, consuming fewer calories than you burn is the only requirement for losing weight. Functionally speaking, an adequate level of protein is important for weight loss because it can help you stay in that caloric deficit. Your diet is going to be most important aspect of your overall weight loss strategy. Other practical lifestyle choices that can help you shed pounds include:
Regular exercise. Adults are recommended to get between 150 and 300 minutes of exercise per week, according to the Office of Disease Prevention and Health Promotion. Cardiovascular exercises will use up a higher concentration of calories than other types of exercise. In addition, it is recommended to include strength training at least two days out of the week.
Hydration. Drinking water is important for a multitude of reasons, but its well-known to impact how full you feel. In fact, research shows that inadequate hydration is correlated with a higher body mass, even after controlling for other factors.
Supplementation. While whole foods are always ideal, sometimes its difficult to find the time to meal prep or meet your macro and micro nutrient needs through food alone especially if you are cooking for multiple people. Protein supplements like whey or blended plant-based protein powder or snack bars are a great option when you are on-the-go and need a quick fix to help keep you full.
Boost The Taste Of Your Shakes
Each protein powder has a unique taste, depending on theingredients and protein source, says Patton. A lot of companies use fillersor flavor enhancers designed by food scientists to create flavors beyond thestandard vanilla, chocolate and strawberry.
To improve the taste of the protein shakes you make, mixyour protein powders with milk or a milk alternative toproduce a creamier milkshake-like texture.
Create your own flavor enhancers by mixing in one serving offruit or even a tablespoon of peanut butter.
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Wait What Are Oxidizers
Your metabolic rate is the rate at which your body oxidizes food. The three general human body types ectomorph, endomorph, and mesomorph oxidize at different metabolic rates. Your metabolic rate is high, low, or normal, depending on where you fit along the spectrum of those three metabolic types.
So, your dietary plan should be generally based on whichever of these three categories of metabolic rates your body is operating in:
Protein Payout: 2 Tablespoons 191 Calories 7 Grams Of Protein
This creamy spread is downright addictive. While eating too much peanut butter can wreak havoc on your waistline, a standard two-tablespoon serving provides a solid dose of muscle-building protein and healthy fats. According to a 2014 study published in The American Journal of Clinical Nutrition, consuming peanuts can prevent both cardiovascular and coronary artery disease the most common type of heart condition. Look for the unsalted, no sugar added varieties without hydrogenated oils to reap the most benefits. If you’re tired of plain old PB& J sandwiches, try stirring the spread into hot oatmeal, smearing it on fresh produce, or blending it into your post-workout smoothie. And for some seriously slimming smoothie inspiration check out these 10 smoothie recipes for weight loss.
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Protein Payout: 4 Oz 124 Calories 24 G Protein
A longtime enemy of doctors and dieters, pork has been coming around as a healthier alternative of late as long as you choose the right cut. Your best bet is pork tenderloin: A University of Wisconsin Study found that a three-ounce serving of pork tenderloin has slightly less fat than a skinless chicken breast. It has 24 grams of protein per serving and 83 milligrams of waist-whittling choline . In a study published in the journal Nutrients, scientists asked 144 overweight people to eat a diet rich in fresh lean pork. After three months, the group saw a significant reduction in waist size, BMI and belly fat, with no reduction in muscle mass! They speculate that the amino acid profile of pork protein may contribute to greater fat burning.
How Much Protein Should I Eat To Lose Weight And Keep Muscle
- Get link
If you weigh 150 pounds, for example, eat between 75 and 112 grams of protein per day to lose weight, diets with higher amounts of proteinbetween 90 and 150 grams a dayare effective and. How much protein should i eat to lose weight and keep muscle. Eating more protein can help prevent this to a degree, but after a point youre probably going to lose some muscle mass if you cut calories low enough in most cases, overweight dieters need to eat at least 14-16 grams of protein per kilogram of body mass to avoid losing muscle 9,17,19,21 thats about twice the rdi.
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Protein Payout: 8 Oz 110 Calories 8 G Protein
Organically raised cows are not subject to the same hormones and antibiotics that conventional cows are no antibiotics for them means no antibiotics for you. Grass fed cows have been shown to have higher levels of omega-3 fatty acids and two to five times more CLA than their corn and grain fed counterparts. CLA contains a group of chemicals which provides a wide variety of health benefits, including immune and inflammatory system support, improved bone mass, improved blood sugar regulation, reduced body fat, reduced risk of heart attack, and maintenance of lean body mass. While skim milk may be lowest in calories, many vitamins are fat-soluble, which means you won’t get all the benefits of the alphabetical nutrients listed on your cereal box unless you opt for at least 1%.
Cup : 41 Calories 05 G Fat 5 G Protein
Popeye’s favorite veggie is a great source of not only protein but also vitamins A and C, antioxidants and heart-healthy folate. One cup of the green superfood has nearly as much protein as a hard-boiled eggfor half the calories. Looking to get the biggest nutritional bang for your buck? Be sure to steam your spinach instead of eating it raw. This cooking method helps retain vitamins and makes it easier for the body to absorb the green’s calcium content. Add a handful to soups, omelets, pasta dishes and veggie stir-fries, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon.
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Protein Payout: 3 Oz 77 Calories 16 G Protein
You already knew fish was rich in protein but you might be surprised to learn that halibut tops fiber-rich oatmeal and vegetables in the satiety department. The Satiety Index of Common Foods, an Australian study published in the European Journal of Clinical Nutrition, ranks it the number two most filling foodbested only by boiled potatoes for its fullness factor. A separate Australian study that compared the satiety of different animal proteins found a nutritionally similar white fish to be significantly more satiating than beef and chicken satiety following the white fish meal also declined at a much slower rate. Study authors attribute the filling factor of white fish like halibut to its impressive protein content and influence on serotonin, one of the key hormones responsible for appetite signals. Just make sure you avoid tilapia.
Protein Payout: 1 Oz 158 Calories 9 G Protein
Dr. Lindsey Duncan, a nutritionist who’s worked with Tony Dorsett and Reggie Bush, is a big fan of pumpkin seeds. “A handful of raw pepitas or dry roasted pumpkin seeds can give you a natural jolt to power through a workout,” he says. “They’re a good source of protein, healthy fats, and fiber, keeping you feeling full and energized longer, and contain manganese, magnesium, phosphorus, and zinc, which provide additional energy support to maximize gym time.” Throw them into salads and rice dishes or eat them raw. Looking for more delicious ways to eat pumpkin? Check out these 8 amazing ways to eat pumpkin this fall!
How Is Protein Involved In Weight Loss
Protein is a key macronutrient that plays many important roles in the body. It helps us during muscle recovery, and contributes to the structure of our tissues and our general body’s functioning. Everyone needs some protein in their diet in order to stay healthy.
“Protein is important as a building block of the body, as it helps to maintain muscle mass,” explains Jinan Banna, nutritionist and founder of Jinan Banna . “It has many other functions in the body as well, and is important for weight loss because it helps you to feel full, therefore avoiding overeating.”
But how does protein contribute to weight loss? Well, according to a review of studies published in Frontiers in Endocrinology , protein-heavy diets can help us to stay full for longer, use more energy, create lean muscle mass and maintain weight loss for longer periods.
In one study published in The American Journal of Clinical Nutrition , researchers found that high protein diets could lead to a higher energy expenditure and thus, more weight loss. “Our study proved that the same number of calories but from different diets can elicit different responses in energy metabolism,” the study’s co-authors said.
In other words, if you eat the same number of calories you do now but increase the amount of those calories coming from protein, you may use more energy and thus lose some weight.
Almonds And Cancer Risk
The authors identified a two to three times lower risk of breast cancer among individuals who consumed higher quantities of peanuts, walnuts, and almonds, compared with those who did not.
They concluded that peanuts, walnuts, and almonds appear to be a protective factor for the development of breast cancer.
Is there a link between diet and cancer? Find out here.
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Protein Payout: 1 Oz 164 Calories 6 G Protein
Think of each almond as a natural weight-loss pill. Combined with a calorie-restricted diet, consuming a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oilafter just two weeks! For optimal results, eat your daily serving before you hit the gym. Almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts, a study printed in The Journal of the International Society of Sports Nutrition found.
Protein For Weight Loss
Before you stock up on protein supplements and diet-friendly high protein snack bars, make sure you know your recommended daily allowance for protein
Nutrition guidelines suggest that a healthy adult should consume 10-35 percent of their calories from protein.
Is more protein better? Eating too much of any nutrient isn’t a good thing, especially when you’re trying to lose weight.
Some scientists believe that when dieters consume more foods with protein, they see greater weight loss results. But researchers maintained protein levels within the recommended guidelines. Three studies have found that dieters who consumed 25% to 30% of their calories from lean protein lost more body fat and substantially increased the number of calories that their bodies burned at rest.
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Almonds And Heart Disease
Almonds, along with other nuts and seeds, may help improve lipid, or fat, levels in the blood. This can benefit heart health.
In a study from 2014, scientists found that almonds significantly increased the levels of antioxidants in the bloodstream, reduced blood pressure, and improved blood flow. The participants were all healthy males from 2070 years of age who took 50 g of almonds per day for 4 weeks.
The researchers believe this may be due to:
- vitamin E, healthy fats, and fiber, which help a person feel full
- the antioxidant impact of flavonoids
They recommend eating a handful of almonds a day to obtain these benefits.
High blood pressure increases the risk of heart disease. Which foods can help a person lower their blood pressure?
Why You Need The Proper Amount Of Protein
Protein is vital to leading a healthy lifestyle. Many people who begin a new diet think that eating less, in general, will help them to drop pounds, but as mentioned, you need to be careful about which types of foods you cut from your diet. Protein should never be something you limit when trying to lose weight because nearly everything in your body is composed of protein. Without nourishing your body with this essential nutrient, youll begin to suffer the side effects and put yourself at risk of health concerns like decreased immune system health. Protein also helps to satiate your hunger and reduce cravings throughout the day.
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