It provides an immediate satiety factor and because it keeps you full for longer periods. It also balances out carbs by preventing insulin spikes that lead to a drain of energy and cravings for sugar. Protein helps maintain muscle mass which is a very important part in the fat burning process. Lose weight and feel healthier A diet based on increased, levels of protein has been shown in a number of studies to give an added boost to dieters. By helping them increase weight loss, increase loss of body fat, and reduce the loss of muscle tissue.
Most experts recommend a diet containing 25 - 35 percent protein for weight loss and between 20 - 25 percent protein for weight maintenance. In the above cases, the protein consumed should be high quality protein. Evidence as to why protein curbs hunger An experiment found that feeding rats a high protein diet increased the activity of genes involved in glucose production in the animal's small intestine. The consequence of this led to increased glucose production, which was detected by the liver, and relayed to the brain, causing the rats to cut their food intake. So lets look at some great quality proteins, that if eaten will make you healthier, more energetic and help you lose weight. Chicken and turkey These are excellent their low in fat (without the skins) and you can roast, broil, grill, or sauté them One word of caution: If you're buying ground turkey or chicken make sure its breast meat.
Most ground turkey or chicken contains dark meat and skins and other stuff as filler, which is certainly not quality meat! Fish and shellfish You have a huge variety to choose from here. In fish you have salmon, tuna, cod, haddock, halibut, sea bass, snapper, herring, mackerel, sardines and swordfish. In shellfish crab and lobster are good choices. You can't go wrong with these foods, just be careful on the sauce and don't fry them.
Red meat Yes you can eat red meat! Contrary to belief it's not all full of cholesterol. You can have lean meat which is only about 7% fat. Choose the round cut, top sirloin, shank, round flank or chuck for meat low in saturated fat.
Low fat cottage cheese Of all the protein foods this is one of the best and you don't even have to cook it, it's a tasty quick snack whenever you feel hungry. Egg whites Packed with protein, low in calories and containing no cholesterol another great quality protein choice. Just make sure the egg is well cooked to kill salmonella bacteria.
A word of warning Yes quality protein is good for you, but don't go over the recommended proportion in your diet i.e. 35% maximum.
You still need fat and carbohydrates for a balanced diet! Diet at the end of the day is all about balance and it's the balance of the food and the quality you eat, which is reflected in your weight and overall health. .
By: sacha tarkovsky