Despite all of the various fad diets that would tell us otherwise, the best bet for weight loss is a balanced, well rounded diet that has all of the necessary nutrients and represents all of the food groups, within reason. A good diet is also one that is easy to follow and delicious as well.
Protein is a vital part of the diet and is needed for every part of the body. For the hair, skin, nails and even the cells of the body, protein is a necessary nutrient, but always in the right amount. Too much protein can lead to serious health problems and may also cause complications with existing conditions. Too little protein can also be a problem because the body will always work toward getting the right level of protein of the right kind. If it does not get what it needs, the hunger signal will be sent out time and time again until the right level of protein is reached. (Source: Science Alert, Massey University 2009) In a weight loss effort, this may mean that there is far more food being taken in than is really needed.
A little boost of protein can make a diet plan a little easier because it suppresses the appetite, allowing you to feel satisfied on less food. Protein supplements are a good snack option and there are many to choose from.
How Much Protein Do You Need?
How much protein you need each day will depend on your age, health, gender and activity level. The American Heart Association and other nutritional experts suggest that the upper limit for protein is only 35% of the daily calorie intake. The amount that you eat will change from life stage to life stage, starting with the biggest need at the beginning of life. An infant needs 2.2 grams of protein per kilogram of his body weight. On the other hand, a body builder only needs about 1.2-1.6 grams per kg of his body weight.
To get a rough estimate of your own need, you have to first convert your weight to kilograms. To do so, divide your body weight by 2.2. Take this number and multiply it by the correct number:
– By 0.4 if you are sedentary
– By 0.5 -.8 if you are moderately active (walking, light yoga about 30 minutes per day, three days per week.)
– By 0.8 to 1 gram if you are very active, (intense exercise, 30-60 minutes per day at least four days a week.)
If you are relatively healthy and knowledgeable about the nutrition that you need, you can find your own diet plan. However, if you have any health concerns or are completely lost about what you need to eat, consult a physician, a registered dietician or a nutritionist.
A good diet plan for weight loss is one that includes 50% carbohydrates, 35% protein and 15% fat. The higher level of protein influences satiety but has no effect on the hunger hormone, ghrelin or the satiety hormone, leptin. (Source: The American Journal of Clinical Nutrition) Despite fad diets that make claims to the contrary, carbohydrates are very important to a healthy diet. It is important that the right carbohydrates are selected. Simple carbs are the ones that are quickly digested and send the blood sugar skyrocketing, which leads to weight gain. Aim for complex carbohydrates which are slower to be digested, do not cause sugar spikes and therefore, do not cause weight gain.
Snacking and Supplement Options
Snacks that are made of protein, fiber and healthy fat can help to decrease the urge to overeat by keeping the feelings of satisfaction high. The combination works because fiber fills you up and protein takes longer to digest. Three snack ideas to try:
– 2 cups of popcorn mixed with two tablespoons trail mix
– cup of fiber rich cereal (your choice of flavor) mixed with one serving nonfat Greek yogurt
– 1 ounce baked potato chips served with 2 tablespoons bean dip
(Source: Nestel, 2010)
Another good snack option is a glass of low fat milk, which provides 9 grams of protein and 31% of the daily calcium needs. Chocolate milk, long considered to be just a sweet treat for children, is now considered one of the best all around drinks by athletes for recovery because of its combination of protein and carbohydrates. Stick to skim or low fat milk to keep the calorie count low, although some studies suggest that full fat milk is better for weight loss.
Protein supplements are another snack option or can serve as a meal replacement. There are a number to choose from, including protein powders, liquid protein shots, shakes, puddings or protein bars and protein-enhanced water.
Protein powders include those made from whey, soy, rice and egg. Of these, rice is the easiest to introduce into the diet because it is hypoallergenic. It is also appropriate to both vegans and vegetarians, as is soy protein. Egg protein powder is made from egg white, long considered to be the perfect protein source and the one against which all others are judged.
Liquid protein shots are quick and simple to drink and are good choices as long as they have good protein and high quality ingredients. Profect from Protica has 100 calories, over a full gram of protein and gives a full day’s worth of vitamin C as well as half of a day’s worth of vitamin B complex. Profect comes in a number of flavors, including Blue Raspberry, Grapefruit-Mango, Fresh Citrus Berry and Cool Melon Splash.
Protein shakes can serve as a meal replacement and are a great way to start or continue a weight loss plan. Choosing the right shake is important so that the proper nutrition is received each day. Most protein shakes come in a number of flavors, including chocolate, vanilla and strawberry. Some brands also may have other flavor options. Studies show that these shakes can not only keep dieters on track for longer periods but that the average dieter keeps off about six times more weight than others. (Source: The Journal of the American Dietetic Association) Follow the recommendations for these diet plans, meaning that only two meals should be replaced by the shakes, with one normal meal and two snacks in addition.
Protein bars are a good snack choice, but the label must be read carefully. Some of the protein bars that are commercially available contain added fat and sugars, which make them equivalent nutritionally to the common candy bar.
Other protein snack options include a handful of nuts, which is one of the best sources of protein. A hardboiled egg is also a handy snack to pack. Eggs, considered the perfect protein, give 6.5 grams of protein and 5.6 grams of fat (only 1.6 grams are saturated fats.) In addition, the egg is rich in branch chain amino acids, glutamic acid, alanine, arginine , glycine and methine, which is crucial for building muscles.
As always, before starting any diet or weight loss plan, speak with your doctor or health care provider for advice and guidance.
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 liquid for bariatric surgery patients. You can learn more at Protica Research – Copyright