"Many women think foods that are rich in protein are going to be high in calorie and therefore fattening. The truth is that they may only be slightly more in calorie than fruits and vegetables, and if you've been following along it's not the calories that are going to get you in trouble entirely it's the type of calorie you consume.
Protein Dilemma is that they aren't portable as other foods. The best sources of proteins are we know are the animal proteins and you can't just pick them up and go like you would a muffin or PBJ or Fruit for that matter, all this takes planning and that's the pain in eating this way. I usually pack food the night before and keep them in those Sam's bags that keep food fresh for hours.
The time consumption and meal planning may help explain why up to a third of women between the ages of 20 and 40 don't get their RDA of protein, according to the most recent data from the U.S. Department of Agriculture. And in light of the fact that a growing number of nutritionists believe that the current dietary guidelines for this mighty macronutrient are way too low, and women are not getting enough proteins.
A Johns Hopkins University study found that a diet in which roughly a quarter of the calories (about 60 percent more than the recommended 10 to 15 percent) come from lean protein sources reduced blood pressure, LDL ("bad") cholesterol levels, and triglycerides better than a traditional higher-carb diet. Other research finds that diets rich in protein can help prevent obesity, osteoporosis, and diabetes.
High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching her weight.
In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.
And if, like most successful dieters, you're burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also burns calories even when you're not active. Protein digestion has proven to cause a thermogenic effect and increased metabolism.
It is advisable for women to consume between 0.5 grams and 1.0 grams of protein per pound of your body weight. That's 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if you're very active, and on the low end if you're trying to lose weight. If both apply, shoot for an amount somewhere in the middle—around 130 grams.
Your goal should be to get at least 30 of those grams at breakfast, (That's roughly the amount you'll get from two eggs and a cup of cottage cheese.) After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don't replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.
But as you know from the article I posted this morning all proteins are created equal. While nuts, whole grains, and veggies technically count, they don't contain all nine of the amino acids your body needs in order to build lean muscle. Those that do—known as complete proteins—are typically found in animal products. Your best flat-belly bets are skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef. All of these foods have just one to three grams of fat per 50-calorie serving.
Vegetarians need to be a little more creative. Pairing incomplete proteins—peanut butter on whole-wheat bread, or brown rice and beans, for example—can pinch-hit for complete ones. Or eat complete proteins such as tofu, hemp seed, buckwheat, and quinoa. The beauty of protein is that you have a lot of options.
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