In today’s world, where many people equate thin with beautiful, many people choose to try fad diets. The biggest problem is that most of these fad diets are just that: fads. Sure, you may lose a few pounds on these diets, but you will probably end up putting the weight back on, plus a few extra pounds. The only healthy way to lose weight and actually keep it off is to exercise regularly and follow a healthy, well-balanced diet.
A lot of people think that a healthy diet is bland, tasteless, and leaves you hungry. Extreme dieters may diet this way, but a healthy diet can be extremely delicious and satisfying. When you eat the right foods, you are never going to end up feeling hungry after meals. One of the most important parts of any diet is protein, which not only makes you feel fuller after eating so you feel satisfied, it is also a natural source of energy. Having protein-rich foods in your diet will enable you to eat less and not feeling hungry.
Protein is necessary for our survival. It is a macronutrient, and not only does it help to build and repair muscles and other soft tissues, our hair, skin and finger nails are made up of protein. It is essential that we get enough protein in our diets, but it is also important to know how much protein is enough, because too much or too little can actually do more harm than good. If you get too much protein in your diet, you can develop serious health problems, or wind up with complications from existing health problems. If you do not get enough protein your diet, you will not get all of the nutrients you need, and you will constantly feel hungry.
How Much Protein Do You Need?
The amount of protein a person needs in their diet depends on four factors: age, health, gender and level of activity. According to the American Heart Association, most average adults should have protein make up about 35% of their daily caloric intake. Body builders only require 1.2 to 1.6 grams of protein per kilogram of body weight each day. Infants should have 2.2 kilograms of protein each day for every pound of their weight.
There is an easy way to figure out how much protein you should be getting in your diet. All you need to do is take your body weight, divide it by 2.2, and then multiply it by one of the following numbers:
– By 0.4 grams if you are sedentary
– By 0.5 -0.8 grams if you are moderately active
– By 0.8 to 1 gram if you are very active
Those who live a healthy, active lifestyle, and already have some knowledge about proper nutrition should be able to create a healthy diet plan on their own. But those who have certain health conditions, or have no idea about nutrition whatsoever, would definitely benefit from having a dietitian, nutritionist or their physician help them to create a diet plan that works for them. A healthy diet consists of 35% protein, 15% fat (we do need fat, even those of us who are trying to lose weight), and 50% carbohydrates. Yes, even though everyone says they are bad, we do need good carbs in our diets. Good carbs are complex carbohydrates, which are slower to digest than the unhealthier simple carbs, which can lead to weight gain.
Snacking and Supplement Options
Contrary to everything you popular opinion, snacking is a good thing. In fact, it is really important to have a number of small meals throughout the day instead of three large ones (although it is essential to have a good, healthy breakfast to get the day started off right). Protein-rich snacks are ideal for the mid-morning, mid-afternoon and after dinner, because they will fill you up faster and you won’t feel the need to eat more. Some healthy, protein-rich snacks that are great for diets include fiber rich cereal, baked potato chips, and unbuttered popcorn with some trail mix added for flavor.
A lot of people opt for protein supplements for snacking. Supplements can also be used as meal replacements, but this should be done sparingly. Some of the protein supplements available to choose from include protein powders, liquid protein shots, protein bars and other delicious snacks.
There are different types of protein powders that come from different sources. Rice is a great protein to start with if you have never used supplements before. It is hypoallergenic, and it is also ideal for vegetarians. Other protein supplements are made from whey and casein, which are both byproducts of the cheese-making process, soy (another great choice for vegetarians) and egg. You can add unflavored protein powders to most of the dishes you cook, and the flavored ones are great for smoothies and shakes.
Many people choose liquid protein shots, because they are small and portable. They do not have many calories, which makes them excellent for low-calorie, high-protein diets. One of the more popular protein shots is Profect by Protica, which only has 100 calories per serving, but provides the protein you need, as well as a full day’s worth of vitamin C, and 10% of your B complex vitamins. Profect is available in many delicious flavors, including Grapefruit-Mango, Fresh Citrus Berry, Cool Melon Splash and Blue Raspberry.
Protein shakes are also popular, because they are portable, so they are excellent for those who are too busy to sit down and enjoy a well-balanced meal. You can buy pre-made protein shakes, or you can use liquid or powdered proteins to make great-tasting shakes and smoothies, which you can make even healthier by adding frozen fruit instead of ice. Not only is fruit delicious and healthy, it also keeps your drink from getting watered down as the ice melts.
Many people enjoy using protein bars as their snack of choice, but it is important to read all of the ingredients, because some may be better for diets than others. There are many protein bars on the market that have added sugars and fats, so they are not much healthier than a regular candy bar.
If you would like to snack on protein-rich foods, some that you may like include nuts (unsalted), hardboiled eggs (a perfect protein), and cheese sticks. No matter what kind of diet plan you choose, remember that it is always important to first discuss it with your physician, to make sure that you are getting the nutrients you need.
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 renal care patients. You can learn more at Protica Research – Copyright