The best diet that you can eat includes all three macronutrients: protein, carbohydrates and fat as well as many of the micronutrients that you need for overall good health. Of these macronutrients there is not one that is technically more important than the others; however they are needed in different amounts. Each person has individual dietary needs, including different calorie needs and different needs for each nutrient. For instance, an athletic person will need more protein and calories than a sedentary person. A tall person will need more than a shorter person. It is important that all of the nutrients are included in the right amount for each individual person.
Why the Number of Calories in the Diet Matters
The first step to choosing the right diet plan for you and your body’s needs is to be to determine how many calories you really need. The right amount of calories that a person needs is equal to the amount of calories taken in that will maintain current body weight. To lose weight, the average amount of daily calories has to be reduced by around 500 calories per day, giving a slow and steady, but most importantly, achievable weight loss for the day.
After figuring out how many calories are needed each day, the diet can be further broken down in the three macronutrients in the right proportions. For someone who was interested in losing weight for instance, the breakdown might be 50% carbohydrates, 30% protein and 20% fat. The higher protein amount leaves the dieter feeling more satisfied and full. For weight maintenance, the ratio might be 50% carbs, 35% fats and 15% protein. (Source: The American Journal of Clinical Nutrition)
Sources of Protein
Protein comes from both food and supplemental forms. Both of these come directly from animal or plant sources. All animal sources, including dairy foods and eggs, are complete protein sources; all nine essential amino acids are contained in these foods. Amino acids are essential components in proteins, with the body able to make 11 of them on its own. Nine amino acids, however, are not made by the body and must come from food sources.
Plant proteins, on the other hand, are not complete because they lack one or more of these essential amino acids. The only exception is soy and soy-based products including miso, tempeh and tofu. Grains, nuts and seeds are low in isoleucine and lysine, while legumes are low in tryptophan and methionine. (Source: Best)
In addition to food, protein can come from supplements as well. Protein supplements include powdered sources, shakes, bars and protein supplement shots. All supplements should have the right amount of protein as well as low calorie counts. Protein supplements that have high sugar content may be counterproductive and not nutritionally any better than the average candy bar.
The Powdered Protein Supplement Types
There are four powdered protein supplements that can be either a single ingredient or a combination of two or more.
Whey Protein
Whey protein, which can be either an isolate or a concentrate, is derived from milk, a byproduct of the cheese making process. Because it is made from milk byproducts, whey protein is not for those who are lactose intolerant. The whey protein concentrate is the most common and the least expensive of the powdered protein supplements and contains between 30-85% protein. The isolate is less common but may be better tolerated by those who are slightly lactose intolerant. It has a higher protein content at 90%.
Soy Protein
Soy protein powder is created from soy flour and is available in either concentrate or isolate form. Because it is made from soy, it is a complete protein source and is suitable for vegans.
Egg Protein
Egg protein is made from the white of the egg, considered nutritionally to be the perfect protein source. Egg protein powder is high in protein but low in fat and is the highest non-food source of a number of amino acids.
Rice Protein
Rice protein powder is made after isolating the protein from brown rice and is considered to be a complete protein source. Like soy, it is a good protein source for the vegan diet and is the most widely acceptable form of protein as it is hypoallergenic.
(Source: Segounis)
Protein Supplements
Profect, a protein supplement from Protica is a small protein shot- it is less than three fluid ounces but has 25 grams of protein, more than any other comparable protein source on the market. In addition, Profect has only 100 calories per serving, zero fat and zero carbohydrates. The supplement is available in a number of different sizes and also many different refreshing, fruit-based flavors. For those who wish to keep to all natural protein sources, Proasis from Profect is the first all-natural product of its type.
The Best Food Sources of Protein
While protein supplements are a handy way to get additional protein in the diet, especially for very active people, it is still considered to be better to get your nutrition from healthy, whole food sources with as little saturated fat as possible. It is not necessary to eat only one or two sources of protein; the key to getting the right amount of protein in your diet is to always be mixing it up so that you are getting all of the amino acids that you need each day. While milk and other dairy products are a good part of the balanced diet and high in protein, the whole fat versions pack too much saturated fat and calories for the average diet so should be avoided. If you do not like the taste of skim milk, opt for slightly smaller servings of one percent instead.
Meat is the food that most people automatically associate with high protein, and while meat is a very good source of the nutrient, there are good sources and bad sources. Turkey is considered one of the best sources of a number of nutrients including protein and the amino acid tryptophan. Skinless turkey breast is your best choice here, but skinless chicken is also an okay choice- it does have a higher calorie count however. Red meats, including beef, pork and lamb, should be eaten only occasionally and in small amounts while all processed meats like lunch meats and hot dogs should be avoided altogether.
Another excellent source of protein as well as heart beneficial omega 3 fatty acids is fish, especially fatty, cold water fish such as salmon and halibut.
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 shots for diabetic patients. You can learn more at Protica Research – Copyright