Is Protein a Secret Weight Loss Weapon?
What you new secret weight loss weapon? Eat food and lose weight – sounds too good to be true, right? Well it might not be so far fetched – as long as it’s the right food you are eating! Protein is essential part of any diet.
Protein has many benefits that you might not be fully aware of. One is that it takes more time for you body to digest making you feel fuller longer – known medically as “satiety”. This may even stop those cravings you might encounter. Want more reasons why protein is your new weight loss secret weapon? Ill give you a few awesome reasons why you need more protein in your diet and the best way to add it to it.
Why Protein Is Your New Weight Loss Weapon
What Is Protein?
Protein is a nutrient which is essential for building muscle. Muscle is made up of protein molecules, which in turn are made up of amino acids. Amino acids and protein is mostly found in animal meat; however some nuts and other plants can be high in protein. Besides helping reduce your appetite protein can help boost your metabolism which will help you burn more calories throughout the day.
Sources of Protein
Protein is mostly found in meats, meats like beef and pork have high quantities however if you are not a red
meat person then it’s also in turkey, chicken, fish, other seafood, beans, eggs, nuts like almonds and legumes.
Dairy products also contain a lot of protein such as yogurt, cheese, milk, etc.
However you do not need to eat meat to get the amount of protein you need, you can also find protein in: soy, hemp and whey.
Whey is a by product when making cheese which means that it is not vegan friendly. If you’re ok with that then it’s one of the top and best known sources of protein. Protein in whey form is normally found in protein powders. Most protein powders contain whey protein and it is huge for people trying to build muscle mass and increase your overall strength.
Whey protein supplements contain roughly 20 grams of protein per scoop. This makes it a very convenient and easy way to get the amount of protein you need on a daily basis to reap all of it’s benefits for your body. Whey protein supplements may also help with weight loss.
Hemp contains protein however it does not contain any THC which is the chemical in marijuana which gets people high. Hemp is tricky because it’s related to marijuana and is a danger to tobacco products (feel free to google why) however it is available as seeds which you can eat. There are about 5 grams of protein per tablespoon of hemp seeds.
Soybeans contain protein and there are many different forms of it, and is readily available. You can use soy-milk (I actually choose coconut milk over dairy milk anyway but I am not a fan of soy-milk) Soy comes in many forms such as a substitute for meat, flour and many other forms. All of these forms contain protein so you can find one you like and go with it!
How Much Protein Do You Need a Day?
You might be wondering how much protein you actually need daily. There are a lot of numbers floating around and most of them are far too low. Getting the proper amount of protein depends on a few factors such as age, sex, activity level etc. However for the average person you should be aiming for about .5 grams of protein per pound of body weight. So if you weight 140 pounds you should be aiming for around 70 grams of protein. However if you are very athletic you will need a lot more protein in your diet.
Many women are not getting very close to the proper protein amount at breakfast. This could be a negative for their muscle mass, metabolism and possibly even messing with their hormone levels. Breakfast should be rich in protein to start the day off well, egg whites are great as well as lean sausage.
What’s the best way to get my protein?
It’s not only eating enough protein that matters when wanting to lose weight or build muscle mass, timing is also key. You want high protein in the morning and at dinner, you should try to get 20-30 grams of protein at each of those alone.
It sounds like a lot but it’s very easy to eat that protein with a little bit of meat.
You will also want to eat protein with every snack you have as well, this helps you balance your energy levels and not get a huge appetite later. When wanting to maintain a healthy figure smaller more numerous meals are much better than a couple very large meals.
Should You Use Protein Powder Supplements Daily?
Protein powders are a decent way to get protein, however I wouldn’t rely on them to get all the protein you need.
There are a bunch of options available now. Many people are familiar with whey protein because is the most popular, you can also find plant-based protein powders including soy and hemp. You can also add them in smoothies or spice up shakes.
In addition there are protein powders which are specifically formulated for supporting body shape and muscle tone. They also contain other helpful nutrients such as green tea, guarana, and also potentially caffeine these may be more effective that just protein for weight loss and metabolism boosting.
Protein is not as hard to get as you might think! Add protein powder to your breakfast smoothie, boil eggs in advance to take on the go with you, add tuna or turkey to your salads! If you want to learn how to cook meals with with a natural source of protein click here.
Make sure to comment or emial me! I love to hear from you.