Protein Is The Easiest Simplest And Most Delicious Way To Lose Weight
When it comes to fat loss and a better looking body, protein is the king of nutrients.
You dont need to restrict anything to benefit from a higher protein intake. It is all about adding to your diet.
This is particularly appealing because most high-protein foods also taste really good. Eating more of them is easy and satisfying.
A high-protein diet can also be an effective obesity prevention strategy, not something that you just use temporarily to lose fat.
Over months, years or decades, the difference in your waistline could be huge.
However, keep in mind that calories still count. Protein can reduce hunger and boost metabolism, but you wont lose weight if you dont eat fewer calories than you burn.
It is definitely possible to overeat and negate the calorie deficit caused by the higher protein intake, especially if you eat a lot of junk food.
For this reason, you should still base your diet mostly on whole, single ingredient foods.
Although this article focused only on weight loss, protein also has numerous other benefits for health.
So When It Comes To Protein How Much Is Too Much
It’s hard to provide a specific answer since so much is still uncertain and the experts themselves don’t agree. However, for the average person it’s probably best to aim for no more than 2 gm/kg that would be about 125 grams/day for a 140-pound person. New information could change our thinking about the maximum safe amount, but until we know more about the safety, risks and benefits of high protein diets, this seems like a reasonable recommendation.
Protein Is A Key Nutrient But You Probably Don’t Need As Much As You Think And These Products Carry Risks
If youre looking to get more protein in your diet, you may have considered adding a protein powder or a protein drink, such as Ensure Max Protein, to your daily routine. It used to be that protein products were marketed only to athletes and bodybuilders, but now theyve gone much more mainstream. Ads depict regular people who look healthy and vibrant, presumably thanks to the protein drinks theyre sipping.
Its wise, of course, to make sure youre getting enough protein each day. Adults need 0.4 gram of protein per pound of body weight per day. If you weigh 150 pounds, thats 60 grams.
Older adults need more0.6 gram of protein per pound of body weight per day, or about 90 grams for someone who weighs 150 pounds. Its needed to help the body heal and help prevent falls. Protein is especially important in older men and women to maintain existing muscle mass and offset muscle losses with aging, says Nancy Rodriguez, Ph.D., R.D., professor of nutritional sciences at the University of Connecticut.
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Best Whey: Naked Nutrition Peanut Butter
Do you hate reading through ingredient lists on the back of protein bars wondering when you’re going to run into a sketchy ingredient or something you know you should avoid? Us too. Which is why we’re giving extra points to Naked Nutrition’s Naked Bar. This protein bar is made of just five fully transparent ingredients . Fuel your active lifestyle with this grass-fed whey protein powered bar.
The Nutritional Criteria For The Best Protein Bars
Not just any protein bar landed a spot on our list of best protein bars. We compiled a list of over 100 protein bars so we could compare their nutrition and ingredient information. With the help of dietitians, we came up with specifical nutritional and ingredient criteria we had to follow to select the best protein bars:
- 8 grams protein minimum: To qualify as a “protein bar,” each bar had to have no less than 8 grams of protein. Hillary Cecere, RDN of Eat Clean Bro, a meal delivery service, recommends aiming for 15-20 grams of protein if you’re looking to gain muscle and 7-12 grams of protein for a satiating snack.
- 13 grams sugar maximum: The best protein bars have no more than 13 grams of sugar.
- 3 grams fiber minimum: When it comes to fiber, Fine recommends opting for a protein bar with 3 or more grams per bar or serving. “However, caution with those boasting more than 10 grams of fiber as these are likely loaded with isolated fibers that can cause stomach discomfort,” says Fine.
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Protein Reduces Appetite And Makes You Eat Fewer Calories
Protein can reduce hunger and appetite via several different mechanisms .
This can lead to an automatic reduction in calorie intake.
In other words, you end up eating fewer calories without having to count calories or consciously control portions.
Numerous studies have shown that when people increase their protein intake, they start eating fewer calories.
This works on a meal-to-meal basis, as well as a sustained day-to-day reduction in calorie intake as long as protein intake is kept high .
In one study, protein at 30% of calories caused people to automatically drop their calorie intake by 441 calories per day, which is a huge amount .
So, high protein diets not only have a metabolic advantage they also have an appetite advantage, making it much easier to cut calories compared to lower protein diets.
High-protein diets are highly satiating, so they lead to reduced hunger and appetite compared to lower protein diets. This makes it much easier to restrict calories on a high-protein diet.
Benefit #3 Protein Helps Maintain Your Muscles
Since protein is the building block of your muscles, eating adequate amounts of protein helps maintain your muscle mass and prevents muscle wasting. So if you walk a lot, enjoy cycling, or do any sort of exercise to stay active, you need to eat protein.
Athletes and individuals with more muscle need to eat larger amounts of protein daily to maintain their higher muscle mass.
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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.
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.
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.
Perfect Sports Diesel New Zealand Whey Protein Powder
As we mentioned, Diesel is our customers favourite whey protein powder. The nutrition breakdown is:
- 110 calories
- 0 grams of sugar
- 26 grams of protein
At first glance, this appears to be a solid whey protein choice for those looking to increase their protein intake without increasing carbs or fats. Lets take a closer look at the ingredient list for the milk chocolate flavour.
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We Need To Maintain Our Muscle Mass As We Age Because We Become Less Active And Frail
Most experts agree with Tipton that protein is best consumed in food instead of supplements. But there are some exceptions, such as athletes who find it difficult to hit their daily protein targets, points out Graeme Close, professor of human physiology at Liverpool John Moores University. I believe most need more than the recommended daily allowance, and theres good evidence to support this, he says. In this case, he says, a shake can be useful.
Another demographic who can benefit from extra protein? The elderly. Thats because as we age, we need more protein to retain muscle mass. But we also tend to eat less protein as we get older because our taste-buds begin to prefer sweet over savoury.
Emma Stevenson, professor of sport and exercise science at Newcastle University, is working with food companies to get more protein into snacks that the elderly are known to regularly buy, such as biscuits. We need to maintain our muscle mass as we age, because we become less active and frail, she says.
Close says the elderly should increase protein intake to around 1.2g per kg body weight.
Most people get more than their daily recommended allowance of protein from their diet
The Texture Makes It A Great Food Substitution
Greek yogurts thicker consistency lends itself to adaptations, such as chia seed puddings, smoothies, and popsicles. You could also make popsicles at home by freezing Greek yogurt with fresh fruit.
Alternately, you can use it as a topping on other foods. Use it as a substitute for sour cream on top of chili or baked potatoes, suggests Rumsey. Some people even enjoy substituting butter and mayo with Greek yogurt. Check out this two-ingredient banana pancake recipe from fitness blogger Remi Ishizuka that uses Greek yogurt, instead of cream, as a topping.
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Keeping Your Waist In Check
Greek yogurt is also an excellent source of iodine. Your body doesnt naturally make iodine, so its important to get enough through the foods you eat. Iodine is important for proper thyroid function, and the thyroid is essential for healthy metabolism.
People today tend to be iodine deficient, which can cause serious problems, including rapid fluctuations in weight, Griffin says. For people with weight problems, increasing iodine levels in their diet increases the thyroids activity and, in turn, increases their metabolism promoting weight loss.
The combination of protein and texture of Greek yogurt may help you feel more full than other snacks. This is great for people looking to control their portion sizes. According to Tufts Now, a yearlong study in 2014 found that people who ate more than three servings of yogurt per week gained less weight than those who ate less than one serving.
Research On Protein And Health
Available evidence indicates that its the source of protein , rather than the amount of protein, that likely makes a difference for our health. You can explore the research related to each disease in the tabs below, but heres the evidence-based takeaway: eating healthy protein sources like beans, nuts, fish, or poultry in place of red meat and processed meat can lower the risk of several diseases and premature death.
Research conducted at the Harvard Chan School of Public Health has found that eating even small amounts of red meatespecially processed red meaton a regular basis is linked to an increased risk of heart disease and stroke, and the risk of dying from cardiovascular disease or any other cause. Conversely, replacing red and processed red meat with healthy protein sources such as beans, soy foods, nuts, fish, or poultry seems to reduce these risks. One of the reasons why plant sources of protein are related to lower risk of cardiovascular disease compared to protein from red meat and dairy is because of the different types of fat in these protein packages. Plant-based protein sources are more unsaturated, which lowers LDL cholesterolan established risk factor for heart disease. Also, plant sources contain no cholesterol. Other factors are likely to contribute to the lower risk, but this is a key factor.
When it comes to cancer, once again, the seems to matter more than quantity.
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Peanut Butter And Banana Oatmeal
Protein Punch: 14 gramsYou’ll Need: Oats, salt, bananas, peanut butter, almonds, agave syrup
We love this oatmeal with peanut butter and banana recipe for its good-for-you ingredients. It makes a healthy morning meal you can have ready in minutes. Adding two tablespoons of peanut butter to this recipe gives this oatmeal bowl the protein boost you’re looking for in the morning.
“One tablespoon of peanut butter provides about 90-100 calories, 4 grams of protein, and 8 grams of fat. Much of the fat is the heart-healthy unsaturated kind which also helps you feel full along with the protein,” says Amidor.
However, the quality of your peanut butter will also make a huge nutritional difference. Amidor recommends looking for the real deal made from peanuts and salt and skipping the reduced-fat varieties which tend to have the same calories or contain added sugars and artery-clogging saturated fats.
Get our recipe for Peanut Butter and Banana Oatmeal.
Protein Punch: 41 gramsYou’ll Need: Eggs, milk, chorizo, black beans, shredded taco cheese, avocado, salsa, burrito shells, hot sauce
Get our recipe for Chorizo Breakfast Burritos.
Protein Punch: 5 gramsYou’ll Need: Cashew butter, maple syrup, whole wheat bread, red apple, ground cinnamon
Get our recipe for Maple-Cashew-Apple Toast.
Protein Punch: 10 gramsYou’ll Need: Chia seeds, coconut milk, nonfat Greek yogurt, maple syrup, salt, fresh mango, coconut chips, macademia nuts
Get our recipe for Overnight Chia Pudding.
When It Comes To Protein How Much Is Too Much
You’ve probably heard the claims by now: Here’s a diet that’s delicious, easy to stick with, and guaranteed to help you lose weight effortlessly. Or, perhaps it’s supposed to build muscle, protect your joints or prevent Alzheimer’s. Whatever the diet and whatever the claim, there’s a good chance that it is, indeed, too good to be true.
In recent years, high protein diets are among the most popular, whether the protein is consumed as a supplement or simply a larger than usual portion of a balanced diet .
Perhaps you’re curious about one of these diets or have already tried them did you ever wonder whether too much protein might be a problem?
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Have A Speedy Recovery
The treatment a cancer patient goes through is stressful and it takes a serious toll on their body therefore they need every bit of help they can get for a speedy and healthy recovery. This is especially true concerning protein as it makes up critical cell structures in muscle, organs, blood cells, connective tissue, and skin. So if you or a loved one is going through cancer treatment then find how much protein you need and start figuring out how many changes do you need to make to take the required amount of protein. It sounds like work but it’ll be really helpful for a healthy recovery.
Protein Shake Mistake #: Getting Your Intake ‘window’ Wrong
You don’t need to inhale a four-egg omlette with a side of whey protein as soon as you’ve completed your cooldown. According to a review published in the Journal of the International Society of Sports Nutrition, your muscle groups are primed for protein for a larger ‘window’ than previously thought. So you don’t need to rush things as soon as you’re out of the showers.
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What Is Protein And Why Is It Important
Protein is one of the three major nutrients, along with carbohydrates and fat, in our diets. Proteins are made up of amino acids. Think of them as building blocks that can be broken down and re-assembled in different ways.
Protein and amino acids are the main components of our muscles, bones, skin, tissues, and organs. When we eat protein, our body breaks it down into individual amino acids during digestion and then uses these amino acids to create new proteins where needed.
If we dont eat enough protein, our body will start to plunder it from within beginning with the breakdown of muscle.
Dont Go Overboard With Protein
Whey protein has its place if youre an athlete building muscle or trying to fill some nutritional gaps. But most people already get enough protein and dont need supplements.
Your body can only use 20 to 40 grams of protein at a time, Smith says. Even if youre trying to bulk up, taking amounts higher than this isnt helpful. Most people dont need whey protein to meet their protein requirements if theyre eating a healthy diet.
As with any supplement, its best to discuss with your physician before you start taking protein supplements. They can interfere with some medications or may actually be harmful for people with certain conditions.
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What Is Protein Exactly
Protein provides the structural support for every cell in your body, and its a component of skin, joints, bones, nails, muscles and more. Without getting overly complicated, proteins are involved in how your immune system functions, hormone regulation, and the transmission of signals from one organ to another.
The protein we eat from sources like chicken, beef, seafood and beans is made up of smaller compounds called amino acids. There are 20 amino acids, nine of which are considered essential because your body needs them and they must be obtained from food. The remaining amino acids can be obtained from food sources, but even if you dont eat them, your body will get them by breaking down other proteins so they arent required, so to speak.
Best For Weight Loss: Primal Kitchen Almond Spice
If you want to lose weight, you’ll want to keep your blood sugar balanced to remove thos dreaded spikes in blood sugar that can leave you hungry. “This bar has 8 grams of protein and minimal sugar, which helps keep blood sugar balanced by preventing a blood sugar spike ,” says King. “This flavor, specially, contains cinnamon. Cinnamon has been shown to improve fasting blood sugar levels, making it a great addition for people with diabetes, pre-diabetes, insulin sensitivity, and those with PCOS experiencing blood sugar irregularities.”
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