Quality Protein - Eat It And Lose Weight Fast!

Protein helps maintain muscle mass which is a very important part in the fat burning process.

Lose weight and feel healthier

A diet based on increased, levels of protein has been shown in a number of studies to give an added boost to dieters. By helping them increase weight loss, increase loss of body fat, and reduce the loss of muscle tissue. Most experts recommend a diet containing 25 - 35 percent protein for weight loss and between 20 - 25 percent protein for weight maintenance. In the above cases, the protein consumed should be high quality protein.

Evidence as to why protein curbs hunger . An experiment found that feeding rats a high protein diet increased the activity of genes involved in glucose production in the animal's small intestine. The consequence of this led to increased glucose production, which was detected by the liver, and relayed to the brain, causing the rats to cut their food intake. So lets look at some great quality proteins, that if eaten will make you healthier, more energetic and help you lose weight.

Chicken and turkey

These are excellent their low in fat (without the skins) and you can roast, broil, grill, or sauté them

One word of caution: If you’re buying ground turkey or chicken make sure its breast meat. Most ground turkey or chicken contains dark meat and skins and other stuff as filler, which is certainly not quality meat!

Fish and shellfish

You have a huge variety to choose from here. In fish you have salmon, tuna, cod, haddock, halibut, sea bass, snapper, herring, mackerel, sardines and swordfish. In shellfish crab and lobster are good choices. You can’t go wrong with these foods, just be careful on the sauce and don’t fry them.

Red meat

Yes you can eat red meat! Contrary to belief it’s not all full of cholesterol. You can have lean meat which is only about 7% fat. Choose the round cut, top sirloin, shank, round flank or chuck for meat low in saturated fat.

Low fat cottage cheese

Of all the protein foods this is one of the best and you don’t even have to cook it, it’s a tasty quick snack whenever you feel hungry.

Egg whites

Packed with protein, low in calories and containing no cholesterol another great quality protein choice. Just make sure the egg is well cooked to kill salmonella bacteria.

A word of warning

Yes quality protein is good for you, but don’t go over the recommended proportion in your diet i.e. 35% maximum. You still need fat and carbohydrates for a balanced diet!

Diet at the end of the day is all about balance and it’s the balance of the food and the quality you eat, which is reflected in your weight and overall health.

Protein And Its Role In Bodily Functions

Protein is an essential organic compound composed of 20 or more amino acids which are joined by peptide bonds. Proteins serve as structural material such as connective tissue, and hair (i.e. collagen and keratin) can function as enzymes and hormones, as transporters of essential substances such as oxygen, antibodies, or regulators of gene expression. The importance of protein cannot be overstated in its effects on overall health regardless of age. Dieters using the low-protein diet can be seriously lacking in many essential nutrients including minerals such as zinc, iron, manganese, chromium, copper, etc. These deficiencies can lead to chronic illness, fatigue and make mental function more difficult.

In order to fight sickness and disease, our immune systems need to be in optimum performance. Something you may not have realized but our immune system are almost all protein based. Providing the body with the correct proteins is like providing the proper building blocks of the immune system and can help to fight the common cold and infections better. Proteins are also used to repair muscles during exercise.

There are eight essential amino acids which the body cannot manufacture and which we must derived from our diet each day. The essential amino acids are (i) isoleucine, (ii) leucine, (iii) lysine, (iv) methionine, (v) phenylalanine, (vi) theronine, (vii) tryptophan, and (viii) valine. With this list of proteins it is possible to determine where we can find these amino acids and incorporate them into our diet. We need protein in our diet on a daily basis, especially for muscle function which requires a particular mix of amino acids which are not found in many food sources. For example, to increase muscle mass, you need glutamine, carnitine, taurine, and arginine amino acids.

Now that we know we need protein daily in our diet and that protein is essential to life. So the next question you may have is what kind of proteins are the best? Quality proteins found in your local grocery store can be found in meat, nuts, eggs, and other foods. If you turn to your local health food store, look at soy, casein, whey and egg proteins. The type of protein you take will depend upon what you are capable of eating, i.e. taste. Some people have trouble eating whey protein, while others cannot pallet egg protein.

The best protein found in nature however is derived from egg whites. Egg proteins are not only complete in its supply of what the body needs, the egg is rich in chlorine, niacin, potassium, magnesium, riboflavin, selenium, vitamin K, sulphur, and omega-3. An added bonus to eating egg whites is the lack of cholesterol and sodium in the yoke. Eggs are also one of the most tolerable proteins in the human body where over 90 percent of the proteins derived from eggs is digested into the individual amino acids our bodies need. By eating egg derived protein you are essentially supplying the body with the raw materials it needs for proper function. So, if you have been troubled by fatigue, poor hair and nails the answer may be to increase your protein intake or try an all natural egg white protein for three to four weeks and see what a difference it will make in your health and appearance.

A Healthy Daily Diet For Weight Loss

Zero carbs. Fat flush. No dessert. Sound familiar? Losing weight is hard enough as it is, and all the fad diets that come and go make choosing a natural weight loss
program much more confusing. There seems to be no consistent source of information. However, you can make real changes without excessive hunger and discomfort. Simply commit to a healthy diet to live by daily.

First, it’s important to understand the basics for good nutrition. The body’s three primary nutrient needs include protein, fats, and carbohydrates. The trick is choosing the right low-fat proteins, unsaturated fats, and whole-grain carbohydrates in reasonable portions. Even if your goal is not natural weight loss, the basics for good nutrition are essential to a healthy diet:

Enjoy plenty of low-fat protein with every meal. Protein is key to muscle growth and reduces feelings of hunger. As a result, it gives you plenty of mileage to get to the next meal without having to snack. Chicken and fish are leaner than red meat and tend to be good choices. If you take advantage of organic or local farmer sources, the flavor is superior and there are no injected growth hormones. Don’t forget bean dishes, plus vegetarian chicken, burgers and bacon. Those with high cholesterol can obtain protein from egg whites.

Treat yourself to five servings of fruits and vegetables every day. This sounds like a lot, but a serving is actually fairly small. Also, the closer a fruit or vegetable is to its natural state, the more nutrients are delivered to the body. All-natural juices are also a great way to get more servings in per day. Fruit satisfies your sweet tooth while reducing sugar cravings. Organic fruits and vegetables are much healthier and you will be completely overwhelmed by the difference in flavor.

Indulge in whole grain carbohydrates. Don’t completely eliminate carbohydrates! Reduce them, yes, but don’t eradicate them. Trade refined flour carbohydrates for whole grains. Once eaten, carbs are metabolized into blood glucose, which every cell uses as a primary energy source. As a matter of fact, glucose is the brain’s only source of fuel! However, if you eat more carbs than your body needs, it converts the leftover glucose into fat. Enjoy whole-grain wraps, multi-grain crackers, hearty breads and long grain, wild or basmati rice.

Drink 8 to 16 glasses of water every day. Maintaining hydration is a key component of overall health. Also, water flushes away fat and transports nutrients throughout your body.

Treat yourself in moderation. Never eating another potato chip or piece of cake again is completely unrealistic. However, they should not be staples in your diet. Figure out what you can’t live without, and treat yourself to it occasionally.

Take high-quality vitamin and mineral supplements each day. No matter how healthy a diet, our food will not provide 100 percent of all the vital nutrients that our bodies need daily. Ensuring that you have all the bases covered by taking a multivitamin will go a long way toward a long and healthy life.

Maintaining a healthy diet to live by daily is not difficult when the basics of good nutrition are observed. Protein and fruits and vegetables are the cornerstone, with a few whole-grain carbs thrown in. The ratio of protein should always exceed that of carbs. This will stabilize your blood sugar and eliminate snacking between meals. Although you can jump start weight loss on a low-carb diet, you should enjoy at least one serving of whole-grain carbs every day.

“Healthy” food does not mean bland. The problem with the typical American diet is that it consists of highly refined foods full of synthetic ingredients. Also, portion sizes are out of control. When you start enjoying a healthy diet daily, you will regard highly processed foods as poison, boring and bland. Those who are beginning a natural weight loss program should also cut out the following killers.

Dairy products - Dairy products tend to be very high in fat. If you can’t live without them, limit them to the low-fat and organic varieties. Considers substitutes such as olive oil or natural yogurt.

High-fructose corn syrup - If you read a few labels, you’ll be amazed to see how often this is a top ingredient. Corn syrup is engineered to be 80 percent fructose and 20 percent glucose -that’s twice the fructose of regular sugar. Fruit’s natural fiber allows a sustainable absorption rate throughout all cells. Alternatively, high-fructose corn syrup is absorbed rapidly, and it must be metabolized in the liver. This excess causes weight gain.

Alcohol - Limit yourself to three drinks per week. Your liver puts fat metabolism on hold to process alcohol. Also, alcoholic drinks like margaritas and beer are high in caloric content.

Diet is just one factor in the equation for weight loss. The other key element in a successful weight loss program is daily exercise. You should engage in 30 minutes of aerobic activity every day. Choose something that you enjoy such as walking, bicycling, hiking, swimming, or any team sports. It is easier to keep exercising daily if the activities you choose are fun. After all, exercise is a way of life -just like eating a healthy diet.

Looking great is one perk of regular exercise, but the most powerful benefits are to your health. Aerobic activity strengthens the immune system, is the number one stress buster, reduces the risk of cardiovascular disease and diabetes, boosts self-confidence, and will even improve your sex life!

These key principles will help you start your successful weight loss program. It’s now up to you - begin a nutritious diet, take a high-quality vitamin and mineral supplement and exercise daily.