Interesting Protein Info ...

Eat Your Protein, But Why? Ever wonder why we are so insistent on getting enough protein? Well, here's the lowdown on why you need protein, how to choose the right protein, and why you should never go overboard with your protein consumption. Even the best fitness routine is incomplete without the proper protein intake. So read on to learn everything that you've wanted to know about dietary protein! The Good There are infinite reasons that we need protein in our diet, and why inadequate protein intake can be the downfall of any well-intentioned dieter. Let me list the reasons why protein is just so important. 1) Increased Metabolism: A lack of dietary protein causes you to break down your own body's muscle (which is protein), which is the opposite of what you want to do to increase your metabolic rate. 2) Increased Satiety: Eating a protein rich meal will keep you full for hours on end. This is most evident at breakfast time. Try eating a bowl of cereal (little protein) one day and then eggs (high protein) the next day - you will feel SO much more satisfied thru the morning hours after the egg breakfast. 3) Faster Weight Loss: New studies suggest dieters on higher protein/ lower carb diets lose weight faster than those eating less protein. 4) Low Calorie: Contrary to popular belief, low-fat proteins are quite low in fat and calories. For example, 4 ounces of turkey breast weighs in at less than 200 calories, 3 grams of fat and will keep you full for hours. Now, you are probably convinced, protein is the way to go. But before heading out to the butcher, read on about how protein can get you into trouble if you choose the wrong sources The Bad While there are endless low-fat protein options, many protein-based foods are higher in fat, namely saturated fat, the 'bad' fat that is responsible for increasing your cholesterol. Therefore, it is important to learn how to choose your protein sources smartly. In addition, while low-fat protein sources are low-calorie, you can still impede weight loss by eating too much protein. So when it comes to choosing protein, be sure to lean toward low-fat sources, and stay mindful of portion size. The Ugly In a word, the ugly thing about protein is "high protein diets". Many of these diets do not limit the portions of protein that we eat nor limit our fat intake. By starting a high protein diet, you risk the following: 1) Increasing your cholesterol by increasing your intake of saturated fat 2) Adopting these eating habits into your lifestyle so that once you are "off" the diet, you still think that's it's OK to top your salad with endless mounds of blue cheese. 3) Experiencing constipation and bad breath - two UGLY side effects of eating too much protein. 4) Limiting your intake of fruits and veggies - which is often requested on these fad diets. When evaluating any diet, make sure that there is some control over the portions and the sources of protein. A Day In The Life See below for a perfectly well balanced day of protein. Breakfast: Cottage cheese w/ berries and fiber cereal, 1 hard-boiled egg Snack: Rice cake with peanut butter Lunch: Large salad with slices of turkey breast and 1 ounce of Swiss cheese, served with whole grain pita bread. Snack: Apple with low-fat cheese spread (such as Laughing Cow cheese) Dinner: Broiled salmon with sautéed broccoli and a baked sweet potato. Figuring Out Your Needs I usually suggest a diet that has 25-30% of calories from protein. To figure this out start with your calorie needs, say 1500 calories. Multiply your caloric needs by .25 - .30 (1500 x .25 = 375). So now you know that you need 375 calories from protein. Since each gram of protein supplies 4 calories, divide the protein calories by 4 to get the total grams of protein each day that you need (375/ 4 = 93). So we now know that a 1500-calorie diet should provide about 93 grams of protein. Also, keep in mind that every ounce of animal protein provides 7 grams of protein - so a 4-ounce chicken breast has 28 grams of protein.

Very good info...Thanks. It makes a great deal of sense. I know we are supposed to focus on getting protein from food but what about the protien drinks. I do a protien shake every morning, mainly because it is easy and I can take it with me. Any thoughts on that? Thanks

Mmmmm, honestly I don't know ... personally I think protein is protein whether is from food or powder. I will probably continue to drink 1-2 shakes everyday for the rest of my life since its easy like you said, and I actually enjoy them. M.

Well that's a mouthfull!!! Okay....stupid pun. Thanks for posting the great info babe! C

Smartass!! Your very welcome my dear! M.

Wow girl!~ Thanks for the great info!!! Where did you find info like this??? I am finding it quite helpful!!! xoxo~ Grace

I bought The Firm exercise dvd's a couple of years ago and decided that I'm gonna start using them again so I looked on their website and they have some very interesting information. Its very encouraging!!

Thank you for this! It's very interesting. I'm going to share it with my Mississippi board if you don't mind. There is a 600 pound person who needs to lose 100 pounds before she can have surgery. She was asking for dieting advice and has been told low carb. So I'll include her in on this if you don't mind? Thanks! HUGS Kimberly