Why American Protein Foods will Help you Lose Weight

American Protein Foods for Weight Loss

 

There is this general misconception that protein foods are high  in calories and they contain too much fat.But this is the case as attested to by Doctor Laura Kruskall, director of nutrition sciences at the University of Nevada.She says that protein do contain less calories that fruits and veggies.

The problem most people have with protein foods is that they are not portable as most carbs.The best sources of protein foods are fish,meat dairy and beans.

A study by John Hopkins University found out that a diet that has almost a quarter of the calories( about 60% more than the recommended to 10-15%) comes from lean protein sources cut down on blood pressure,LDL "bad" cholesterol levels, and triglycerides better than a traditional higher-carb diet.It has been discovered that diets rich in protein can help prevent diabetes and obesity.

Protein Power

High protein foods are goods for weight loss as they work to digest,metabolize and use, and this make you burn more calories in the process.

Protein foods makes you fuller and you do not get hungry quickly.

A study published in Nutrition metabolism says that dieters who take more of protein foods,that has about 30% of their diet, would have taken 450 fewer calories a day and lose about 11 pounds over the 12 week-study with adding any other dietary measures.

Protein foods is not just right to lose weight.It provides amino acids that builds lean muscles,thus making you more stronger and more toned.This help to reduce calories even when you are not active.This is because your metabolism is on a high speed and burn off calories.

Protein Intake Guides

Health experts advised that taking between 0.5 grams and 1 gram of protein for every pound of body weight.If you are a 140 pounds person, you should take 70 grams to 140 grams a day.However,this depends on how active or busy you are.

Donald Layman, a doctor of nutrition at the University of Illinois says that you should take at least 30 gram of protein for breakfast.(You will get this from taking 2 eggs and a cup of cottage cheese.)

The reason for this is because while you sleep, you body is fasting and thus empty and then you body begin to draw on the muscle tissue for energy.You will need to get your energy level going by taking protein first thing in the morning.Protein rich breakfast can help control your appetite for the day.

Although protein helps build your lean muscle,not all protein does that.Foods like nuts,whole grains and veggies do not contain all the essential 9 amino acids your body needs to build lean muscle.Those protein that does that are called complete proteins.They are typically found in animal products.

For flat belly complete protein such as skinless white chicken or turkey,seafood, low fat diary and pork tenderloin and lean beef.They all have 1-3 gram of fat per 50-calorie serving.

I would advise to put creative to your protein meal.You can pair incomplete proteins such as peanut butter or whole wheat bread, brown rice and beans for complete proteins.Complete proteins are foods such as tofu,hemp seed,buck wheat, and quinoa.

Protein diet plan

You can't carry a grilled chicken breast around in your purse, so try these more portable options.

Jerky (1 ounce = 9.4 grams)
Try beef or turkey—both make a flavorful snack.

Roasted Soy Nuts (1/4 cup = 17 grams)
They're a nice break from the usual peanuts and cashews.

Protein Powder (a 4 1/2-tablespoon scoop = 16 grams)
Keep a canister of Whey To Go protein powder at your desk for a quick protein fix. It comes in four flavors, mixes well with calories per serving.

Energy Bars (1 bar = 10 to 12 grams)
Pack a few Luna protein bars (190 calories, 12 grams protein) or Honey Stinger protein bars (190 calories, 10 grams protein) in your bag.

Hard-Boiled Eggs(1 egg = 6 grams)
Cook a dozen, stick them in the fridge, and grab one when you need a high-protein snack or want to add protein to a meal. Another option: Buy Eggland's Best hard-cooked peeled eggs. Because Eggland's hens are fed organic grain, their eggs have 10 times more vitamin E and three times more omega-3 fatty acids than other brands.

String Cheese (1 stick = 8 grams)
Pair some low-fat string cheese (80 calories each) with an apple and a few crackers for a filling snack that will easily hold you over until your next meal.



You should read this for more tips on weight loss for American girls.

Thanks for some womenshealthmag.com for some ideas and photo.