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Are You Eating Enough Protein?

By Kim Ball

If you are at all interested in overall health or the basic fundamentals of healthy eating, then you've heard a little bit about protein. You know that proteins, along with carbohydrates and fat, are present in food and used up as fuel by the body. You're aware that protein can help to build muscle. You may even know what foods are known to contain protein. But if you're specifically interested in shedding excess body fat, you should become a lot more acquainted with protein and its role in weight loss.

What's So Great About Protein?

Protein. Carbohydrates. Fat. These are the three main macronutrients that your body needs for optimal function. All are important for different reasons. But I'm putting the emphasis on protein in this instance because of its beneficial role in the quest for fat loss. We need to recognize the benefits of protein:

  1. Protein increases satiety The digestion of protein is slow. Therefore, protein foods remain in your stomach longer and slow down the digestion of carbs and fat. This causes you to feel fuller longer.
  2. Protein improves blood sugar levels In both diabetics and non-diabetics, the consistent presence of protein helps to control levels of sugar in the blood. Maintenance of blood sugar leads to a reduction in the risk of cardiovascular disease, higher energy levels, and possible weight loss.
  3. Protein reduces triglyceride (fat ) levels When protein replaces the excess carbohydrates in our diet, our levels of circulating fat are dramatically improved. This can lead to decreases in cholesterol and in the risk of heart disease.
  4. Protein increases metabolism The body has to work pretty hard to digest protein. So, you actually burn extra calories in order to digest and absorb this nutrient. This thermic activity raises metabolism, which can greatly aid in fat loss.
  5. Protein elevates fat-burning hormones Glucagon is a hormone that releases fat from the fat cells. It also slows down fat storage. And since protein causes more glucagon to be produced, the presence of protein in the diet will lead to less fat storage and greater fat release.
  6. Protein causes maintenance of muscle during dieting When decreasing calories to shed fat, the addition of extra protein to the diet can spare the muscle (muscle is our fat-burning equipment!) so that the majority of weight loss comes from the release of fat.

Protein's advantages include better health, increased metabolism, improved responses to exercise, and a loss of excess fat. Shouldn't you be including this helpful nutrient to YOUR diet?

Why Don't We Get Enough Protein?

First, it is important to note that most Americans already consume enough protein to sustain life and remain relatively healthy. Protein deficiency is not often an issue. However, the purpose of this article is not to ensure that you live another week; its purpose is to ultimately help you shed that extra fat!

So, if you simply want to survive your life in the body that you currently have, by all means, continue eating the way you always have! Continue eating the minimum amount of protein just because that's what you're used to and that's what everyone else does. But if you would rather live your life in a leaner, healthier body, then I suggest you re-evaluate your protein intake and move one step toward a better version of you.

When we evaluate the typical diet, we have to ask 'why is protein intake too low'? Well, let's uncover the typical daily meal plan of a person who is attempting to eat healthy based only on what they've been taught by society:

How Can We Get More Protein?

It is definitely, without a doubt, difficult to increase the protein in your diet by eating the way society has taught us to eat (dependent on carbs and processed foods). We are used to a certain type of meal and a certain level of convenience. Adjusting those habits and beliefs can require a level of effort. But if changing your habits and losing fat were easy, then everybody would be doing it, right?

Well, I hope you're not 'everybody'. I hope you no longer believe that you should only eat enough protein to meet your body's needs. I hope that you have become aware of the unbalanced carb to protein ratio that characterizes our current way of eating. And I hope that you are willing to put in the extra work in order to make healthy eating work in your life.

If you're ready and willing, follow these simple tips to include more lean protein in your diet:

  1. Each day, attempt to eat 1 gram of protein per pound of body weight (or 2 grams of protein per kilogram of body weight).
    Example #1: For a 150-lb woman, 135-150 grams of protein per day is recommended
    Example #2: For a 200-lb man, 180-200 g of protein is recommended
  2. Eat frequent mini-meals throughout the day (about 5 or 6) and split up your protein so that each meal includes a protein source.
    Example #1: The 150-lb woman can eat 5 mini-meals, each meal consisting of 27-30 g of protein
    Example #2: The 200-lb man can eat 36-40g of protein at each of his 5 mini-meals OR 30-35 g of protein at 6 meals
  3. Excellent sources of protein are:
    • Lean red meat
    • Turkey
    • Chicken
    • Fish
    • Seafood
    • Eggs / Egg whites
    • Low-fat cottage cheese
    • High-quality protein powder
    Example #1: For our 150-lb woman, a serving of 27-30 g of protein equals ~4 ounces of fish, poultry, or lean red meat, 1 cup of cottage cheese, or 5 egg whites + 1 whole egg
    Example #2: For our 200-lb man, a serving of 36-40 g of protein equals 5-6 ounces of fish, poultry, or lean red meat, 1 1/2 cups of cottage cheese, or 7 egg whites + 2 whole eggs
  4. A serving of meat equals the size of the palm of your hand (unless you have unusually small or large hands!). Buy a food scale if you really want to determine exact proportions.
  5. Other sources of protein: (These sources are good / mediocre and can be used to supplement the excellent sources above)
    • Low-fat yogurt
    • Natural peanut butter
    • Nuts/Seeds
    • Beans
  6. Prepare food ahead of time to make your new meals and 'snacks' convenient. Carry a small cooler with you during the day to keep your newly convenient meals fresh. And use shaker cups to make quick protein shakes / meal replacements when needed.

    (Disclaimer: These recommendations are for healthy persons with no serious protein deficiencies, kidney dysfunction, or health issues)

Time's Up!

Remember that some people will disagree with this approach because it's different from the norm. They will worry that too much protein is toxic to the kidneys. But isn't too much carbohydrate toxic to the body as well? By recommending 30% of your calories from protein and replacing some of the excess carbohydrate calories, I am actually asking you to make your diet more balanced. Unless you already have kidney problems, increasing your protein will in no way compromise your kidney's health. This is not a 'high-protein' diet! This is not a temporary way to quickly lose weight. It is a lifestyle change, a way to combat our society's problems with obesity, addiction to processed food, and excess convenience. It is a more balanced approach that will greatly help in your journey to fat loss and your pathway to health and longevity.

So, are you getting enough protein in your diet? Well, if your goal is simply to stay alive, survive, or maintain your current physical status, then you're most likely consuming a sufficient amount of protein. But if you are attempting to build muscle, shed fat, or both, I can almost guarantee that an increase in your daily protein will jump start your progress. Good luck!

About the Author:

Kim Ball is the owner and sole trainer of Deliberate Movement in Long Beach, California. She specializes in fat loss and spends much of her focus on correcting poor nutritional habits. She holds a masters degree in both exercise physiology and nutritional sciences. Sign up for her FREE monthly newsletter at www.deliberatemovement.com