PROTEIN is an essential nutrient used by the body for repairing and building cells. The amino acids it contains play a very important role in metabolism. They are the build blocks of tissues in the body, muscle being one of their primary beneficiaries.
Speaking of metabolism, as a matter of fact, did you know that building muscle increases your overall metabolism? i.e. building muscle helps you BURN fat! Feel that Burn! - BURN BABY BURN! In fact, the more muscle you build, the more calories your body will naturally burn every day on its own.Your body actually burns more calories maintaining muscle than it does maintaining fat. Which means more muscle...less fat.
Oooo and more lunch :) bring on the pecan PIE!! That workout made me HUNGRY!. There is protein in nuts right?
Yes nuts are full of protein just don't go overboard. There's a lot of sugar in that pie, and sugar isn't your friend in the battle of the bulge. Its full of fast burning calories that can leaves you hungry for MORE.
Of course another benefit of protein is its appetite reducing ability. You see, the body has to work a bit harder to digest protein. Its a slower metabolic process to break it down, which means you're fuller longer! OK so maybe not more lunch.. but certainly LESS HUNGER! YAY
Carbohydrates on the other hand, digest quickly, and can leave you feeling hungry, Carbs are great fast fuel for energy, but carbohydrates cause fluctuations in blood sugar levels that can lead to craving MORE carbohydrates. I can hear the cookies calling me from the cookie jar as I type this. "You're tired, you need energy FAST, eat us" HELP!! Protein packed Chia pudding to the rescue! Whew, sweet tooth satisfied. Full belly... and good energy... OK where was I? (more on the pudding later)
OK, so if I want to loose some LB's protein is my friend in the race to a smaller waist. But, how much protein do I need, and where do I get it? What are the best protein sources?
First off, how much. They say the average adult needs 46 to 56 grams of protein a day, depending on weight and overall health, men needing more than women.
"They" also say "If you want to increase your muscle mass and loose some weight that you can eat as much as 1 gram to 1.5 grams per pound of body weight" - that's your target weight by the way, not what you weigh WITH the extra fat. i.e. if you want to weigh 150 pounds, you could eat around 150 grams of protein per day if you want to gain muscle mass. Whoo hooo BRING ON THE PRIME RIB! Wait a minute 150 grams isn't as much as you'd think. that's only a 5 oz piece of meat, btw, so that 16 oz prime rib is 3 TIMES your daily allowance. Of course to build that muscle you need to utilize that protein your eating and the only way to build muscle is to tear it down. You can't gain it just sitting there. So come on HOP TO IT!. Get moving!
Is it possible to eat too much protein?
No not generally -- UNLESS you have kidney or liver problems. If your diet consists mostly of protein and is very low in carbs you go into a state of ketoisis where your body burns primarily fat for energy. Ketosis a product of liver function. The kidneys and liver are working a lot harder than usual, to turn fat into energy. So unless you are in a prolonged state of ketosis protein is your friend.
Protein is an important part of building a strong body, but there is no need to go overboard on protein and eat it to the exclusion of everything else. We need a plethora of nutrients for optimal health. Careful with some of the high-protien low-carb "diets" out there that go to unnecessary extremes. Avoiding fruits and whole grains means missing out on healthful fiber, vitamins, minerals, and other phytonutrients. If you're upping your protein intake be sure to avoid too much of the BAD FAT (high cholesterol) proteins, and your heart will thank you. Pick GOOD (lean) proteins, making sure a good portion comes from plant-based foods. Keep your diet low in saturated fat and you will help your heart AND your waistline.
Here are some great links and list of healthy proteins as well as a recipe for that high protein healthy chia pudding that saved me from the cookies.. thank you OhHowSheGlows, it was yummy!
31 Healthy Portable Protein Snacks
What Should You Eat - Protein - Harvard Public Health
Super Healthy Vegetarian Protein Choices
CHOCOLATE CHIA PUDDING - from OHSHEGLOWS
http://www.webmd.com/diet/guide/high-protein-diet-weight-loss
http://www.activebeat.com/diet-nutrition/11-best-protein-power-foods-for-healthy-living/
http://www.webmd.com/diet/high-protein-low-carbohydrate-diets000000000
http://authoritynutrition.com/10-things-dietitians-say-about-low-carb-diets/
http://www.hsph.harvard.edu/nutritionsource/protein-full-story/
http://www.aworkoutroutine.com/does-building-muscle-burn-fat/
