The Amazing Benefits Of High Protein For Weight Loss
By King Conall
In this day and age, you will most likely be able to find a handful of different weight loss programs, each of them different in their very own way.
As the '90s taught us, the importance in a low-carb diet is actually the protein that you take in and although you may have quit eating hamburger buns, that does not necessarily mean you are on the right path.
Most recently, as calorie-counting has become the method of choice, many women have strayed away from protein-rich foods under the impression that those foods are both high in calories and fat.
This is not the case actually, because although protein foods are high in calories, they are still beneficial to weight loss.
Since protein is not as portable as typical foods, many women prefer to stick with the grab-and-go solutions, rather than cooking a meal of fish, lean meats or beans.
Usually, if a protein-rich food is grab-and-go, it is often unhealthy and fried, resulting in poor dieting choices. This explains why 1/3 of females between the ages of 20-40 do not get the appropriate amount of protein in their diet.
Many nutritionists even believe that modern dietary guidelines for this important nutrient are considerably low and humans are missing out on the potential benefits.
Studies have even proven that high protein diets in which 1/4 of the diet consists of lean protein significantly reduces blood pressure, bad cholesterol and other health-related issues better than a typical high-carb diet.
High protein for weight loss is also a great way to prevent obesity, diabetes and osteoporosis.
The Undeniable Power Of Protein
As soon as protein is ingested, the powerful nutrient begins to work in the body.
Since high-protein foods take considerably more effort to digest, metabolize and use, that means that your body will burn more calories while processing them.
Proteins also take much longer to leave the stomach, so you will end up feeling full much sooner and for significantly longer periods of time.
The cumulative benefits of protein are perfect for anyone attempting to lose weight.
A study conducted by Nutrition Metabolism concluded that dieters who increase protein intake to 30% of their daily diet end up consuming 450 less calories a day, losing around 11 pounds over the course of 12 weeks without practicing other weight loss methods.
If you are a successful dieter who practices burning and counting calories, then a high-protein diet is the best way you can lose fat, instead of muscle.
This is because your body uses amino acids contained in protein to build lean muscle, which makes you stronger, more toned and burns calories even while you are not exercising, unlike other methods.
This ultimately keeps your metabolism going at top speed at all times, even during periods of inactivity, and you will be able to burn off calories much quicker and easier than before.
High Protein For Weight Loss
Professional dieters recommend consuming between 0.5-1.0 grams of protein per pound of your own body weight.
As an example, that is around 70-140 grams a day for a 140 pound woman.
If you are an extremely active person, you will want to increase your protein intake, and if you are simply trying to lose weight, the minimum amount should be fine.
You could also shoot for an average of 100 grams a day if you want to be safe.
Most importantly, you will want to consume enough protein during breakfast, in order for it to regulate your appetite throughout the day.
It is completely necessary to eat plenty of protein in the morning, so that you will be energized and burning the unimportant fat tissue and calories right at breakfast.
However, not all proteins are created equal and some of them possess more benefits than others.
Whole grains, nuts and veggies are protein-rich foods, but they do not consist of all nine of the essential amino acids that your body requires in order to create lean muscle.
The foods that do (complete proteins) are most commonly found in many animal foods.
Your best choices will be skinless white chicken, seafood, turkey, low-fat dairy, lean beef and pork tenderloin, all of which have only low amount of fat per and it's low in calories.
Vegetarians may have to be a little more creative when pursuing a high-protein diet.
Tactics such as pairing incomplete proteins (whole grain bread with peanut butter, and beans and brown rice), can provide necessary nutrients without concerning meat.
Perhaps the best thing about protein is that it is found in tasty foods, so consuming your daily dose feels more like a pleasure.
Great Options for Protein-To-Go
Since you cannot carry around grilled chicken breast, here are a few portable options to consider when following a high-protein diet:
Jerky (1 ounce= 9.4 grams of protein)
Beef and turkey flavors make a great snack.
Roasted Soy Nuts (1/4 cup= 17 grams of protein)
A great alternative to peanuts and cashews.
Protein Powder (1 scoop= 20-30 grams of protein)
Keep a can of this at work for an immediate protein boost, and you can choose a variety of flavors.
Energy Bars (1 bar= 10 to 12 grams of protein)
There are many different types of protein bars on the market, so find the one that you like the best. Depending on your dietary goals, energy bars can range from 10-12 grams in protein.
Hard-Boiled Eggs (1 egg= 6 grams of protein)
Start by cooking a dozen and storing them in the refrigerator. Then, whenever you are in a hurry and looking for a grab-and-go protein snack, just grab an egg. This also makes a great addition to meals and "Eggland's Best" offers organic eggs, which have considerably more vitamin E than other brands.
String Cheese (1 stick= 8 grams of protein)
Purchase string cheese, low-fat (80 calories each) and pair it with some crackers and an apple for a delicious, filling snack.
My Final Thoughts
There are many other methods that you can implement during your high-protein diet.
Diets that are high in protein are guaranteed to contribute to weight loss, and you will be able to burn much more fat than with other weight loss strategies.
You will have unlimited options when shopping for food, and the chance to make tasty treats that are both rich in protein and beneficial to your health.
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