There is an abundant need for quality protein in your system. Most people may not realize that the amount of good protein in your diet can really affect your weight loss efforts.
Protein is an important key factor in a healthy diet. It helps you build HDL cholesterol, improve antioxidant function, increases your immunity, and augments leptin and insulin functions. All of those factors contribute to excellent weight management. Now that you are aware of what quality protein can do for you, you may wonder much protein you need to consume for healthy weight loss.
Protein for Weight Loss
Scientific evidence has proven that an increased level of protein is essential to promote weight loss as long as there is a decrease in carbohydrates, as well. The recommended amount of protein you eat a day should be approximately three fourths of your healthy body weight in grams. A single gram of protein equals four calories.
Based on a two hundred calorie diet, you should have fifty grams of protein per day. This is all based on a two thousand calorie diet and equals ten percent of your caloric intake from protein. All of this information is based on the balance of nitrogen you need in your body. Nitrogen is the basis for your DNA synthesis and body structure and it can only be found in protein.
There is a fine line for the basis of protein in your diet, however. The FDA has calculated the amount of protein needed in an average diet. There are other factors that have not been calculated and need to be considered.
Not everyone is going to be the same whether they change their dietary needs through exercise or because of health issues. Currently there are no guidelines that take into account the many different reasons people may or may not need as much protein in their diets.
The increase in protein consumption helps to better balance the amount of nitrogen in your body. The more nitrogen produced, the more chain amino acids help with muscle health and function. This means you will be able to burn more calories with your muscles and in a healthy manner.
How Protein Works
Amino acids are what make up the substance we know as protein. In order to lose weight using protein you have to raise your intake of protein significantly. Proteins that are full of lecuine are the types of protein that will enable your weight loss efforts to be fruitful.
One of the main benefits is a rise in your metabolism. Proteins that have a high amount of leucine in them with literally no fat are whey proteins. Whey protein is now being processed so that the protein molecules are not affected and remain intact. Instead lactose, saturated fat and cholesterol are removed.
Whey protein is normally in the form of a dietary supplement that is a powder, energy bar or shake. Other high sources of leucine containing protein are dairy and animal foods. Below is a compiled list of the foods that are considered to be high in leucine.
When you tend to avoid dairy products and meats you risk the chance of reducing the healthy amount of lecuine you could have in your system. When you incorporate more quality proteins in your diet and reduce the amount of carbohydrates, you have a better chance of losing weight. For example, when you eat two eggs instead of a single bagel for breakfast, you increase your chances of losing weight since you avoided the extra carbohydrates that bagels contain verses eggs.
Increase Your Metabolism with Protein
Weight loss can be a tricky matter. You need to be able to raise your metabolism without losing any muscle building benefits. When you cut your carbs, you essentially are cutting muscle mass as well as bone mass. If you increase the amount of quality proteins you eat then you can increase your metabolism without losing any muscles or bone density. The increase in protein also helps you regulate your blood sugar metabolism as well as improve cardiovascular health.
What this all means is that if you choose a diet rich in quality protein, you are going to lose more fat than bone density or muscle mass. Leucine in particular, signals muscles and prevents the loss while you are trying to drop excess pounds. It also communicates to insulin directly so that it works with your muscles efficiently. This in turn enables your muscles to use glucose for energy and supports healthful insulin function which lowers blood sugar levels.
Eventually you will start to feel full and satisfied with the amount of food you are consuming. You can thank leptin for triggering this feeling in your brain and helping to increase your metabolism.
In order to reduce HDL cholesterol you need quality dietary protein so that it may structure. HDL helps clear LDL cholesterol. This means that if you do not consume enough quality protein, you will not be making enough good cholesterol to reduce the amount of bad cholesterol. All of these functions work together to make a healthy body. Yet another good reason to eat a diet high in quality proteins in order to be healthy and lose excess fat.
A good way to introduce more protein into your diet is to introduce it into your very first meal of the day. When you start your day with quality protein you garner the energy you will need to help you accomplish all that you need to do in a day. It is also important to keep in mind that consuming protein after a workout not only helps your muscles; it also gives you an extra boost of energy. The best type of quality protein to consume after a workout is whey protein.
Quality Protein for Weight Loss
If you are increasing the amount of quality protein you eat in your diet, you can depend on losing weight. However, if you want to increase your chances of losing fat instead of muscle, you need to make sure you are cutting your carbohydrates.
If you do not reduce your carbs, your risk losing bone and muscle mass instead. Carbs can be easy to turn to as well as addictive. Once you build up your quality protein levels and reduce your carbs, your body will be encouraged to break down the excess fat stored on your body.
You have just changed the way your body looks at fuel. With a higher protein diet you lose more fat. A diet that is high in protein also increases the amount of albumin in your system. When albumin is increased it pulls water back into your tissues that would have otherwise been blocking the efforts you were trying to make when burning fat, thus making a greater amount of protein in your diet a natural diuretic, which decreases your fluid retention, cardiovascular risks and weight obstacles.
People that stay on a significant amount of carbs while trying to diet will more than likely experience a lot of plateaus. If you are following a diet plan that calls for more quality proteins, there are fewer plateaus and cravings that keep you eating higher caloric carbs. In fact plateus are fewer for those that eat a diet rich in protein.
It is a common misunderstanding that people on a high protein diet suffer from acid reflux which can be very bad for your bones. This is not true; especially if you are incorporating whey proteins, which actually helps build bones. It is important to incorporate plenty of fresh vegetables and fruits in your high protein diet. Scientists have proven that bone loss is more prone for those who eat a low protein diet verses those that eat a high protein diet.