If you are striving for rapid weight loss, you may be contemplating the popularity of a high protein meal plan. Protein, like carbohydrates and healthy fats, is a macronutrient. Consuming a diet that is high in protein stimulates the production of hormones in that body that make you feel satiated, which will result in curbing hunger pangs. Proteins also boost your metabolic rate, which increases the number of calories that you burn. Protein is also important for muscle recovery and growth and for preserving lean muscle mass. When consumed, protein breaks down into branch chain amino acids, and then it breaks down further into individual essential amino acids, which are the building blocks for muscle. Your body always needs protein on board to call upon as needed, so it is essential to eat some protein at every meal, including your last meal or snack of the day. While this all seems simple enough, many individuals are confused when confronted with the range of protein choices. Learn about the different sources of protein so that you can make your selection with confidence.
Protein By Number
When it comes to making protein choices, you need to understand the concepts of bioavailability and protein synthesis. No matter what source a particular type of protein is derived from, protein is protein as far as tracking your macronutrients. Nine grams of bean protein is counted the same way as nine grams of whey protein. The difference is in their bioavailability, which is defined as how much of the protein the body can actually assimilate for use. The process of protein synthesis responds to how much protein your body actually needs. Suppose you just devoured 25 grams of protein with your lunch, but your body actually only needs 18 percent of the protein on board at that time. Your body will synthesize that 18 percent to store for use, and the remainder will be excreted from your body. Animal proteins have the highest bioavailability indexes.
Animal Proteins
One of the most popular protein sources among fitness gurus is protein powder. Whey protein powder comes in two forms, which are concentrate and isolate. Both forms are derived from milk, and milk contains proteins, saturated fat and a carbohydrate, which comes from lactose sugar. If you are lactose intolerant and still want a protein source with a high bioavailability, opt for the isolate form of whey protein, from which the most lactose has been extracted. The two proteins that are found in milk are whey, which is a rapidly digested protein and makes up 20 percent of milk's protein, and casein, which is a slowly digested protein and makes up the remaining 80 percent of milk's protein. Opt for protein powders that are not packed with artificial ingredients. While protein powders are fine if you want to stir them into a quick oatmeal or breakfast smoothie in the morning as a supplemental boost toward your weight loss and fitness goals, you should try to take in as much of your protein as possible from whole food sources. Such animal protein foods include the following:
- Chicken
- Turkey
- Salmon
- Tuna
- Beef
- Eggs
One whole egg offers up seven grams of protein, which is found in the yolk and in the white. Cooked eggs have a higher bioavailability than raw eggs, and cooked eggs allow your body to utilize the biotin that is contained in the yolks. Biotin is good for your hair, skin, nails, joint health, eye health and hormone function. Eggs and whey protein are helpful alternatives for many vegetarians. If you are adhering to a vegan lifestyle, however, you will have to turn to vegetable proteins.
Vegetable Proteins
While most people think of animal sources when they think of protein, many vegetables, including grains, contain protein. Some good vegetable protein sources include the following:
- Beans
- Peanut butter
- Peas
- Broccoli
- Oatmeal
- Sprouts
- Spirulina
- Quinoa
- Hemp
- Flax
- Soy
- Chia
- Millet
- Brown rice
Some of these sources have bioavailability percentages that are almost as high as animal proteins. Some vegetable proteins, such as pea, soy, and hemp, are used in vegan protein powders. Unlike animal proteins, vegetable proteins are incomplete when it comes to essential amino acids, meaning that no one vegetable protein provides all of them. Strive to consume a variety of different vegetable proteins every day, and supplement your diet with a vegetable protein powder to cover your bases as far as getting in all of your essential amino acids.
Daily Protein Intake
How much protein should you eat? According to the Harvard Health Publications, you can calculate your recommended protein dietary allowance by using the following formula:
0.8 X body weight in kilograms = grams of protein required daily for maintenance
To convert your body weight from pounds to kilograms, divide your weight in pounds by 2.2. Therefore, if you weigh 150 pounds, then you weigh 68 kilograms and should consume 54 grams of protein each day. Those 54 grams need to be divided into multiple meals. If you are very active and work out intensely, you can double your recommended dietary allowance of protein consumed each day. When counting your macronutrients, protein should account for between 10 and 35 percent of the calories that you consume daily.
In addition to eating the right amount of protein with every meal, be sure to also consume a variety of fresh produce as well as whole grain carbohydrates. Drink water instead of other beverages, and eliminate sugary treats, fast foods, and all processed foods. This healthy meal plan, combined with a regular routine of exercise, will ensure success in achieving your weight loss goal. To learn more, contact a company like InShapeMD San Angelo.
