Most of us try to do everything we can to maintain healthy bodies. We exercise, take vitamins and eat properly. Even though we may think we are eating well, however, there can be things missing from our diets. One thing that many people don’t get the proper amount of is protein. Protein is a macronutrient that is necessary for our survival. It plays a large role in the growth and recovery of muscles and other soft tissues. Protein is what our skin, hair, fingernails and even our cells are made of.
It is not always easy to get all of the nutrients we need with our diets, including protein. Often, in order to get everything we need, we would have to be eating steadily all day long, which is not conducive to dieting to lose weight. But, there are other ways to get the protein we need. Many people are opting to use protein supplements that are on the market today, which also provide other vitamins and nutrients, making them even healthier choices. Protein supplements make great snacks and meal replacements, and are the ideal meal replacement for those who are too busy to sit down and eat a healthy meal.
Why We Need Protein in Our Diets
We need protein for our entire bodies, from our cells to soft tissues to our hair, skin and nails. Protein is necessary for muscle recovery, which is why you will see so many athletes and body builders using protein supplements before and after workouts. You’ve probably seen old movies and television shows where athletes drink a glass of raw eggs. Eggs are a wonderful source of protein, and actually, they really were used long before the advent of supplements.
According to the American Heart Association, we should be getting about 35% of our daily caloric intake from protein. This protein can come from many different dietary sources, many of which are really great-tasting, and make it hard to believe you are actually eating healthy. Most teenagers and adults require about 55 to 65 grams of protein daily. One exception to this rule is for pregnant women, who require about 70 grams daily.
Do High Protein Diets Work for Weight Loss?
There are all kinds of fad diets out there that promise a huge weight loss in a short period of time, and some of these diets are liquid protein diets. But, these diets really are just fads. The only way to truly lose weight and be healthy is to eat a well-balanced diet. That is not to say that high protein diets are not good for weight loss. The difference is that fad diets are not the same as well-balanced diets that contain protein, good carbohydrates and fats. Having meals and snacks that are high in protein will actually help you to eat less, because you will feel fuller from the healthy foods you are eating. Also, protein-rich foods will provide you with a boost of energy.
There are all kinds of delicious foods that can be incorporated into a healthy diet that are loaded with protein. Soy is extremely high in protein, as are many other kinds of beans, so enjoy your home-made baked beans once in a while. Lean red meat is protein-rich, along with turkey white meat and fish. Rice and whole grains are ideal for high protein diets, as well as nuts (make sure they are unsalted). Snacking is fine, in fact it is encouraged for healthy diets, but, make sure that your snacks are diet-friendly. There are many protein bars on the market that are perfect for high protein weight loss diets, and when you eat them, you will get that much-needed chocolate fix.
Don’t Have Time for a Sit-Down Meal? Use Protein Supplements
We live in a fast-paced society, and often, we are in such a hurry and so busy that we just do not have the time to eat a healthy meal. You can use protein supplements as occasional meal replacements, and you will still feel full, and get all of the nutrients, particularly protein, that you need to get through the day. There are many different types of protein supplements to choose from depending on your particular needs. Not only are these supplements great when you can’t have a meal, they also make for a nutritious snack, which provide an energy boost. Some of the protein supplements you may want to incorporate into your high protein weight loss diet include protein powders, protein snacks and liquid protein shots.
Powdered Protein Supplements – There is so much you can do with protein powders. They are available in unflavored forms, and you can incorporate them into most of your favorite recipes (rice protein is great for this because it has very little flavor). Or, you may want to get some of the flavored protein powders, such as chocolate, vanilla, berry and fruit punch, and start making meal replacement shakes and smoothies you can take along with you. They are great when you want a sweet treat, because they are much less fattening than a milkshake or a soda.
Protein Snacks – There are all kinds of different protein snacks available. Some of the more popular ones are protein bars, which come in many flavors, including chocolate. There are also jerky snacks and a number of other delicious treats that are loaded with protein and can be taken along anywhere for when you need a quick energy boost.
Liquid Protein Shots – These are very popular, because they are small, easy to take anywhere, and taste great. One popular liquid protein shot is Profect by Protica, which provides 25 grams of protein with only 100 calories in a three-ounce serving. Profect is available in delicious flavors like Blue Raspberry and Grapefruit-Mango.
Adding Protein Supplements to Your Diet
It is very easy to add protein supplements to your diet. You can make delicious meal replacements or you can use them in recipes. Here is a sample meal plan for a day using protein supplements:
Breakfast Smoothie
Combine one banana, one cup of orange juice, one cup of frozen raspberries and two scoops of berry flavored protein powder in a blender or smoothie maker. Mix, and pour into a go-cup for a delicious take-along breakfast that is loaded with the nutrients you need to get your day started off right.
Mid-Morning Snack
Eat a chocolate protein bar with a glass of water or diet soda.
Lunch
Eat a healthy meal. This could be a tossed salad with lemon juice for dressing. Having chicken or tuna in the salad, as well as cheese, will add protein. Wash it down with a glass of skim milk, water or diet soda.
Mid-Afternoon Snack
Have a protein shake. Mix one cup of skim milk with one banana and two scoops of chocolate or vanilla protein powder in a blender with ice.
Dinner
Enjoy six or seven ounces of lean red meat with one small baked potato (add two teaspoons of margarine). Top it off with a cup of mixed veggies, and wash it down with a cup of skim milk, or a glass of water or diet soda.
Evening Snack
You don’t want anything too heavy, but you need food before you go to sleep. Have some light microwave popcorn, or a couple of handfuls of unsalted nuts, with a glass of water or diet soda.
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 liquid protein for immunodeficiency patients. You can learn more at Protica Research – Copyright