Research (U.S. Department of Agriculture) tells us that up to a third of women between the ages of 20 and 40 are not getting their recommended daily allowance of protein, and this is in light of the fact that many nutritionists believe the current dietary guidelines for protein are way too low!
A study by John Hopkins University found that a diet where approximately a quarter of its calories came from lean protein sources reduced blood pressure, LDL (“bad”) cholesterol levels, and triglycerides better than a traditional higher-carbohydrate diet. Other research also found that diets higher in protein help prevent obesity, osteoporosis, and diabetes.
Protein, in itself, is a fat burning machine the moment you ingest it! High protein foods take more work to digest, metabolize, and use, which means your body burns more calories processing them. Protein also takes longer to leave your stomach, leaving you satiated sooner and longer, which is great for anyone looking to lose weight in Mississauga and Oakville.
A diet higher in protein is also crucial for making sure you lose fat, not muscle. The amino acids contained in protein rich foods helps your body build lean muscle, which not only makes you stronger and more toned, but also helps you burn calories when you’re not active. Ultimately, this keeps your metabolism working all day which makes you a fat and calorie-burning machine!
It is recommended that you consume between 0.5 grams and 1.0 grams of protein per pound of your body weight. So for a 140lb. woman that would mean 70 grams per day. If you’re more active, look to consume more on the higher end, or if you’re trying to lose weight, the lower end. If both apply, aim for somewhere in the middle, around 130 grams. Even more note-worthy is you should try to consume at least 30 of these grams at breakfast (says a study out of the University of Illinois). After fasting all night, your body is running on empty and may start using muscles tissue for fuel if you don’t replenish your protein stores first thing in the morning. Furthermore, studies have shown that protein-rich breakfasts can help regulate your appetite all day.
Complete proteins, which are typically found in animal products, contain all nine of the essential amino acids your body needs to build lean muscle. With that said, not all proteins, like nuts, whole grains, and veggies count because they don’t contain all nine amino acids like complete proteins do.Examples of complete proteins are: skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef (and they have just one to three grams of fat per 50-calorie serving).
If you’re vegetarian, you have to be more creative at pairing incomplete proteins, like: peanut or almond butter on whole-wheat bread, or brown rice and beans, for example. You can also choose: tofu, hemp seed, buckwheat, and quinoa for complete plant sources of protein.
Other quick and portable on-the-go sources of lean protein are: hard boiled eggs, nuts/seeds, protein powder, energy and protein bars, and more!
For more help with choosing and compiling your daily lean protein menu for optimal weight loss and to achieve your in home personal training Mississauga and Oakville weight loss goals, CONTACT US TODAY!
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