Wednesday, July 29, 2015
Protein's Effect on Weight Loss
Scientific research is now revealing that people who consume higher amounts of protein (20 to 30 percent of their daily caloric intake), while cutting back on their carbohydrate intake, tend to lose weight faster and stay leaner than those people on low-fat diets.
The reason higher protein, lower carbohydrates diets are more conducive to weight loss and maintenance is interesting. First, high-protein foods slow the movement of food from the stomach to the intestines, meaning you feel full longer and don’t get hungry as often. Second, protein has a leveling effect on your blood sugar which means you are less likely to get spikes in your blood sugar that lead to cravings for carbohydrates. Third, your body uses more energy to digest protein than it does to digest fat or carbohydrates.
Getting the proper amount of protein at breakfast is especially important if you are trying to lose weight. Breakfast is the first meal of the day and what you eat determines whether you start your day in fat burning or fat storage mode.
Eating a breakfast rich in carbohydrates and low in protein (the typical American breakfast) starts your day in fat storage mode. The cereal, bread, fruit, and juice you have for breakfast are all carbohydrate-based and are converted into sugar by your body, thus causing a spike in your blood sugar. Then your body produces insulin to take that blood sugar and store it in your body mostly as body fat. Soon after your blood sugar drops and you feel famished, and you crave more carbohydrate-based foods which starts a cycle of blood sugar spikes and crashes and its insuring sugar cravings.
On the contrary, having a breakfast that contains the proper amount of high quality protein such as eggs, lean meat, and low fat dairy starts your day in a fat burning mode. Consuming 25 to 30 grams of protein is necessary for maximal protein synthesis. This building and repair of muscle cells is very energy intensive and it burns body fat mainly as fuel for this process. Thus, having 25 to 30 grams of protein at breakfast activates muscle cell regeneration and also alleviates blood sugar spikes which lead to cravings.
Below are some good sources of protein listed by the U.S. Department of Agriculture to help you get the proper amount in your daily diet.
1 ounce meat, fish, or poultry equals 7 grams of protein
1 large egg equals 6 grams of protein
4 ounces milk equal 4 grams of protein
4 ounces low-fat yogurt equals 6 grams of protein
4 ounces soy milk equals 5 grams of protein
3 ounces tofu, firm equals 13 grams of protein
1 ounce cheese equals 7 grams of protein
1/2 cup low-fat cottage cheese equals 14 grams of protein
1/2 cup cooked kidney beans equals 7 grams of protein
1/2 cup lentils equals 9 grams of protein
1 ounce nuts equals 7 grams of protein
2 tablespoons peanut butter equals 8 grams of protein
1/2 cup vegetables equals 2 grams of protein
1 slice bread equals 2 grams of protein
1/2 cup of most grains/pastas equals 2 grams of protein