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
