what are the best sources of protein

What Are The Best Sources Of Protein?

Protein And Its Amazing Weight Loss Power

How protein affects fat loscomplex carb-protein combos and the best sources of protein

According to the latest statistics, the obesity epidemic continues to grow worldwide and shows no signs of stopping anytime soon. More than half of the American population is overweight.

Luckily, you can escape being part of this alarming trend by having adequate amounts of protein in your diet, particularly a higher ratio of animal based protein vs plant protein. There is sufficient evidence  that animal protein has numerous dietary benefits that give a boost to fat loss, muscle building, and overall weight management efforts.

First lets look at some of the ways you can benefit from a healthy daily protein intake

One of the advantages of eating an omnivorous diet  (A diet that includes a wide variety of meat and plant protein) is that it creates a feeling of fullness and satisfaction in the body that makes overeating much less likely. So it makes sense to add animal protein to your weight management program, because of the effect it has on carbohydrate cravings.

What Are Proteins, And What Are The Best Sources Of Protein?

To borrow a simple definition from Lucho Crisalle, founder of Exercise & Nutrition Works:  ” If it walks, swims or flies it’s a protein”  more to the point, proteins are made up of building blocks called amino- acids which are essential to life and tissue growth.

Every living cell in our body needs protein. Simply put, their function varies from healing wounds and fighting infection, to building muscle.

Proteins can be complete and incomplete. Complete proteins are the best sources of protein  because they contain all of the essential amino acids. These are:protein source

  • Meat- lean beef
  • Fish- salmon, tuna, sardines
  • Skinless Chicken
  • Egg whites
  • Dairy -low fat cottage cheese
  • Turkey breast
  • Whey Protein

Incomplete Proteins are those that do not contain all of the essential amino acids. Plant/vegetable  proteins are examples of incomplete proteins. Besides lacking essential amino acids these proteins are indigestible to humans, and tend to cause gas and bloating due to their large molecular size.

Our digestive system does not have the necessary enzymes to break them down for absorption. Though important for their vitamin content and colon cleansing properties, vegetable proteins such as beans, corn and brown rice among others, are not considered ideal sources of protein when trying to burn fat or maintain your normal weight.

Key Point: Balance your protein sources.

Here’s how eating protein helps you lose weight

Remember the feeling of fullness you got last time you ate an entire pizza, only to feel hungry all over again within less than 2 hours?

That’s because  simple carbohydrates trigger the brain to crave more carbohydrates, leading to a cycle of carbohydrate eating that becomes hard to control.

Protein stops that triggering effect in the brain. So when you eat a carb, combine it with a protein to reduce the carb craving effect.

Also, remember that an adequate daily protein intake is essential for building and maintaining lean muscle mass. The higher your percentage of lean muscle mass, the more calories you can burn in a day.

 So, how much protein do you need every day?

Women need approximately 80-100 grams daily, while men need roughly 120-150 grams. The exact protein requirement is also affected by factors such as age, activity levels, body size, and state of health (physical and mental stress increases nutritional needs)

But as you incorporate more complete protein into your diet, remember that not all animal protein is equal when it comes to calories. For example, a serving of prime rib has 1,500 calories! That’s why it is important to remember the best sources of protein from healthy, lean protein sources as I  mentioned before.

To Your Health!

Luz L