Protein: Part 1
Protein seems to be the number one ingredient related to nutrition in the last few years. Food and beverage companies taught the importance of protein and new products boast high amounts of protein. The benefits (and data) of consuming more protein are abundant. Consuming protein helps maintain muscle (and build muscle, if you are looking to do that); it is responsible for the growth and regeneration of cells, skin, and cartilage; and it helps maintain hormonal regulation. In addition to these essential functions, protein also helps in weight loss goals.
Typically when going through a weight loss plan, calorie reduction is key. However, with a calorie reduction in the diet it can be difficult to keep satiated throughout the day. That is where protein comes in. On a weight by weight basis, protein is more filling and will keep the individual fuller for longer than any carbohydrate or fat. Protein consumes more energy when digested than any carbohydrate or fat, leading to more energy (calorie) expenditure throughout the day. Finally, consuming enough protein helps conserve muscle mass, which is important when the goal is to loose fat, not muscle. Maintaining muscle throughout the weight loss journey is key since muscle mass helps increase metabolism and an increase in metabolism will help burn calories more efficiently.
The amount of protein an individual needs to consume varies. Factors that contribute to protein intake needs include age, weight, exercise amount and intensity, and health goals (i.e. maintaining weight vs. loosing weight). There are many different protein calculators online, but generally the rule of thumb is to consumer 30% of your daily calories in protein for weight loss. Studies have shown that a consumption of 25-30% of calories in protein will help with feelings of satiety and lead to less consumption of calories throughout the day.
It is also important to note that consuming the right amount of protein throughout the day is key! Consuming your daily protein intake in one sitting (or over a couple of hours) will result in your body excreting it over time or storing it as fat, which is not effective. The body needs amino acids constantly throughout the day to do its normal functions. Amino acids come from protein, so its important to keep a steady stream of protein/amino acids for the body’s use.
There are many products that claim high amounts of protein. And while this is great for an individual looking to gain muscle or who exercises frequently, caution needs to be taken for any other type of person. Consumption of too much protein can lead to weight GAIN, bad breath, constipation, and dehydration. Once again, be sure that protein is 30% of the daily calorie intake and no more.
Protein supplementation is easy and convenient to do and there is nothing wrong with that (in moderation). However, there are plenty of foods that have high amounts of protein and can be easily translated to the diet. These foods include:
Meat, poultry and eggs: lean cuts of beef, lamb, goat, pork loin, skinless chicken and turkey, quail and duck
Fish and seafood: salmon, tuna, cod, shrimp, mackerel, lobster, catfish, crab
Low-fat or fat-free dairy foods: yogurt, milk, cheese, cottage cheese
Legumes: beans, split peas, lentils, soy
Nuts and seeds: walnuts, almonds, chia seeds, pumpkin seeds, pistachios, cashews and peanuts
Foods rich in protein may also be high in saturated fat. High intakes of saturated fat may increase risk for heart disease. Thus, too much protein from these sources may be harmful for your heart. As a general rule, limit protein foods that are high in saturated fats, such as:
Meats and poultry: bacon, chicken fried steak, Chorizo sausage, fried chicken, hot dogs, lunch meats, organ meats, processed meats, sausage and spare ribs
Fish and shellfish: breaded and fried options
Whole-fat dairy: whole milk and other whole fat dairy products1
As a final thought, vegetarians and vegans need to be more sensitive to protein intake as vegan proteins are not a complete protein (more about this in the next post). Additionally, getting protein from the diet might be more difficult as the sources vegetarians and vegans can consume usually contain a high amount of fat.
What is your favorite way to get protein?
https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/how-much-protein-should-i-eat
Any suggested products are purely the writer’s own opinion and does not imply affiliation with the brand