Protein is a necessary macro nutrient that we need to consume to make sure our body is working. But what kinds of protein are best to eat and how much of this desired protein is too be consumed. I will outline this below for your review.
A meta-analysis of 24 studies published in the American Journal of Clinical Nutrition examined the effect of the macronutrient profile of diet on weight loss. Low caloric, high protein diets ( 0.8 gm/kg of body weight ) were found to be more effective in overall weight loss when compared to a low calorie, standard- protein diet. The higher protein diets also performed better in preserving lean muscle mass and preventing a metabolic slowdown during active weight loss.
One theory of the effect of protein on weight loss is due to heat dissipation. Namely, the theory behind diet-induced thermogenesis ( DIT) or the thermic effect of food on increasing metabolism.
Of the 3 macronutrients ( Carbohydrates, Fats and Proteins ) protein has the highest satiety rating. Protein increases the appetite suppressing hormones ( Leptin )
- A study published in the New England Journal of Medicine showed that a diet high in vegetable proteins and vegetable fats and low in carbohydrates can lower the risk of heart disease in women by 30%!
Protein comes in two types: see chart below
- Complete
- Incomplete
Complete Protein consists of the 9 essential amino acids ( histidine, isoleucine, leucine, lysine, methionine, phenylqalanine, threonine, tryptophan, valine ) that must be in your diet to complete a healthy diet particularly when we are consuming protein products. Examples consist of animal products, vegetable ( soy, pumpkin seeds, chia seeds, quinoa. )
Incomplete Proteins are grains, cereals, seeds, nuts.You need to combine these foods with other foods to make a complete protein.
Protein is crucial for maintaining lean muscle mass in the body. Which is crucial to losing body weight. Seek lean proteins ( lean cut beef, skin less chicken, fish ) and non pesticide based vegetable proteins to balance out you protein sources for daily consumption.
So the next time you make a meal or are out and about on the town. Be conscious of your food choices particularly the source of your protein. Make sure it's not over or under cooked. That it is from lean cuts and above all make sure that you are eating the proper serving size. Don't be afraid of using high protein grains in place of land or sea proteins.
Hope this helps.
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