Protein is a word of Greek origin meaning ‘of first importance’ for a good reason. Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies that are necessary for the proper functioning of the human body. They are essential in the diet of all animals for the growth and repair of tissue and have be obtained from foods such as meat, fish, eggs, milk, and legumes.
Protein is also extremely important in regards to body composition. The human body has a daily requirement of protein whether you get enough of it in your diet or not. The human body unfortunately unalike fat and carbohydrate doesn’t have much of a store for excess protein, it has to either used or burned off as energy. A diet deficient in protein will lead to your body breaking down its own body source of protein which is muscle.
Protein requirements go up when exercising or on a calorie restricted diet as your body struggles to repair tissue you damage during exercise with less resources. It will also to an extent use protein as an energy source which if not provided from the diet will come from muscle tissue. The reason we want to avoid muscle from being broken does is that muscle tissue has a strong factor on your metabolism. Basically the more of it you have, the higher your calorie requirements are.
Protein is superior to carbohydrate and fat in providing a feeling of fullness in both short and long term hunger suppression. Protein also has a high ‘thermic effect of feeing’ (TEF) which is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use.
So when planning meals, especially when trying to loose weight always consider your protein source first. If the goal is weight loss then lean sources of protein such as chicken, turkey and white fish are preferential to use. Make sure to get between 30-60 grams of protein per meal (depending on your weight). A piece of meat approximately 100 grams or 3 oz will provide you with around 25g’s of protein. If you are eye balling your portion size then this is about the size of a deck of cards. The protein requirements for someone on a calorie restricted diet can vary from 1.5g-3.3g per lb bodyweight per day depending on activity level.
Aim to eat around 3 times per day, always thinking about your protein source first. This is especially crucial during your first meal of the day which commonly consists of either cereal or toast. These breakfast selections are woefully deficient in adequate protein so accompany them with meat, eggs, quark, cottage cheese or a protein shake if you are rushed for time. Yogurt although containing a bit of protein will generally not give you enough unless you eat of a lot of it. Yogurt mixed with one to two scoops of protein and a few berries however is an excellent choice!
I know it will take some getting used to eating meat at breakfast but suck it up and stop procrastinating! Doing something different from the rest of society is what’s needed when most of society is becoming overweight!
Protein is also extremely important in regards to body composition. The human body has a daily requirement of protein whether you get enough of it in your diet or not. The human body unfortunately unalike fat and carbohydrate doesn’t have much of a store for excess protein, it has to either used or burned off as energy. A diet deficient in protein will lead to your body breaking down its own body source of protein which is muscle.
Protein requirements go up when exercising or on a calorie restricted diet as your body struggles to repair tissue you damage during exercise with less resources. It will also to an extent use protein as an energy source which if not provided from the diet will come from muscle tissue. The reason we want to avoid muscle from being broken does is that muscle tissue has a strong factor on your metabolism. Basically the more of it you have, the higher your calorie requirements are.
Protein is superior to carbohydrate and fat in providing a feeling of fullness in both short and long term hunger suppression. Protein also has a high ‘thermic effect of feeing’ (TEF) which is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use.
So when planning meals, especially when trying to loose weight always consider your protein source first. If the goal is weight loss then lean sources of protein such as chicken, turkey and white fish are preferential to use. Make sure to get between 30-60 grams of protein per meal (depending on your weight). A piece of meat approximately 100 grams or 3 oz will provide you with around 25g’s of protein. If you are eye balling your portion size then this is about the size of a deck of cards. The protein requirements for someone on a calorie restricted diet can vary from 1.5g-3.3g per lb bodyweight per day depending on activity level.
Aim to eat around 3 times per day, always thinking about your protein source first. This is especially crucial during your first meal of the day which commonly consists of either cereal or toast. These breakfast selections are woefully deficient in adequate protein so accompany them with meat, eggs, quark, cottage cheese or a protein shake if you are rushed for time. Yogurt although containing a bit of protein will generally not give you enough unless you eat of a lot of it. Yogurt mixed with one to two scoops of protein and a few berries however is an excellent choice!
I know it will take some getting used to eating meat at breakfast but suck it up and stop procrastinating! Doing something different from the rest of society is what’s needed when most of society is becoming overweight!
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