A look at Susan’s bookshelf is like looking at the diet and fitness section at the local bookstore or library. She has every diet book, guide, and report that you could imagine, and yet, she is not happy with her weight or her fitness level. Her doctor is not thrilled with her health status either, including her blood pressure and her cholesterol levels.
Susan has tried high-protein, low-carbohydrate diets like Atkins. She has tried less restrictive diets that allowed more carbs and did not emphasize huge amounts of protein that could potentially be more than is necessary for her personal use.
One of the diets that she tried did not allow her to eat anything near a normal amount of carbohydrates, regardless of their source. On this plan, she felt sluggish, exhausted, and constantly hungry. Her brain was constantly in a fog and she started feeling confused at best. What Susan did not realize was that the brain only accepts the energy that is produced by carbohydrates and that by limiting the amount of that macronutrient in her diet; she was limiting the amount of energy that her brain was getting as well.
Complex carbohydrates are important in the diet, but so are proteins and healthy fats as well. It is important that the diet be balanced and nutritious so that there are no nutrients that are lacking or deficient. Susan needs to stop reading trendy books and fad diet plans that do not do anything but cause her to lose money and not weight. She needs to find a healthy way to eat that will allow her all of the nutrition that she needs, in the right amounts, without any food element being overlooked or ignored.
Healthy complex carbohydrates include whole grain foods, while healthy fat sources include nuts and nut butter or oils, olives and olive oil, and avocadoes. There are several tips to choosing healthy protein sources. These tips, from the Harvard School of Public Health, include:
Eating a Variety of Food Types
Most people get the right amount of protein in their normal diet, especially if they are eating a variety of foods from both animal- and plant-based products. If you are a vegetarian or vegan, making sure that you are eating a wide variety of plant-based proteins will ensure that you are getting the right amount of amino acids in your diet. The average diet has between 14-18% protein, while the typical vegan diet has 10-12% of its daily calorie count coming from protein. (Source: Mangels, PhD, RD)
More variety also allows the diet to be interesting and can allow the flexibility to adapt to sales, seasonably available produce and other items and other variables. Some diet plans are very rigid and there are no substitutions allowed. What do you do then if you realize that you defrosted chicken breast instead of marinated strip steak?
Reduce the Amount of Saturated Fats That You Eat
Saturated fats lead to increased cholesterol levels in the body, which in turn can increase the risk of heart disease and stroke. To go lower on the saturated fats, eat beans of every variety (they also provide healthy fiber), fish (which are high in Omega-3 Fatty acids), and poultry. In fact, turkey breast (skinless and roasted) is considered to be a super food and should be eaten several times a week. These foods are high in protein and other nutrients but low in saturated fats and in some cases, calories. Ounce for ounce, chicken breast has a higher calorie count than turkey, for instance.
Avoid fatty meats and whole milk dairy products. There are studies that suggest that whole milk has more advantages than lower fat milk items, however, there are others that contradict those findings. To be on the safe side, limit whole milk or full fat dairy as much as possible and opt for lower fat items. If you do not like the taste of skim milk, then stick with 1% milk instead.
Eat Only Limited Red Meat and Cut Out the Processed Meats Altogether
People who eat the most red meat are at the highest risk of developing colon cancer – the research shows that those who eat more than 18 ounces of red meat in a week have a higher risk of this cancer than those who eat less. Red meats, including beef, pork, and lamb, should be eaten only occasionally and then only in small amounts. On days that red meats are eaten, the cooking methods should be watched carefully as well.
Processed meats, including bacon, hot dogs, and deli meats, should not be eaten at all because of their incredibly high calorie counts, low health benefits and increased cancer risks. These foods also contain high amounts of nitrates, which are also linked to increased cancer risk.
Soy is Good- in Moderation
Soy protein is the only plant-based protein that is complete (containing all eight essential amino acids) and can be very beneficial; however, while there are studies that show it as being good for heart health, especially blood pressure, there are other studies that show it may increase the risk of certain types of cancer, especially in women. Contradictory studies suggest that soy prevents or slows the growth of breast cancer or can raise the risk and speed tumor growth. Until studies are more conclusive, eat soy in moderation, aiming for no more than two to four servings per week. Supplements, especially those that contain isoflavones, concentrated soy protein or extracts, should be avoided until the long-term effects can be better studied.
Balance Carbs and Proteins
Highly processed, simple carbohydrates are those that raise blood sugar levels and cause weight gain and should be avoided as much as possible. It is important to make sure that the carbs that are included in the diet are complex carbohydrates which do not cause sugar spikes. Slightly increasing your protein intake can help to keep you feeling full for longer so that you are not hungry and do not have to eat as often. Eating a small protein snack between meals can make sure that you are not starving which can lead to overeating at the next meal. A snack should be no more than 200 calories and should be included in the total calorie count for the day. Profect, a liquid protein supplement from Protica, is a perfect choice with only 100 calories and 25 full grams of protein per serving. There are a number of fruit-based flavors for Profect, and the product comes in a single serving container that can travel as well as a number of other sizes for convenience.
The Bottom Line to Give You a Healthy Bottom Line
Protein is protein in most cases. Animal proteins are complete, while plant proteins are not, but that may not be the only consideration to keep in mind. Six ounces of grilled steak delivers 36 grams of protein but has 44 grams of fat (and 16 grams of saturated fat). Six ounces of salmon has 34 grams of protein and 18 grams of fat (and only 4 grams of sat fats). Cooked lentils, on the other hand, has 18 grams of protein and under one gram of fat. 2.9 fluid ounces serving of Profect or Proasis (the first all-natural liquid protein supplement) has 25 grams of protein, 100 calories and zero fats.
Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein bullets for diabetic patients. You can learn more at Protica Research – Copyright