We hear it all the time…you need more protein? Ok, so we know it’s supposed to help you lose weight? Right? We’ve heard bodybuilders eat tons of protein. We’ve also seen and heard how Dr. Atkins made the “high-protein” diet super popular. But really, why do we need it?
I love this quote from one of my mentors and refer to it every time I give a presentation.
“This raises the question, “what is a protein?” Even today after all fad protein diets, people are still confused about the difference between a protein and a carbohydrate. It’s simple: If it walks, swims, or flies, it is a protein; if it comes from a plant or grows out of the ground, it is a carbohydrate. Surely vegetarians and other readers must be squirming at this broad generalization. Indeed beans are high in protein, as are many other legumes, plants and even some vegetables. However, in an effort to simplify things and to justify our generalization, we have looked at the largest component of a food, and grouped foods based on this component”. L. Crisalle, R.D.
*don’t worry, we will be posting a blog soon on the top vegan foods to get protein from!
Protein has long been termed the building block of the body. All our cells, hair, skin, organs, and muscle are made up of protein. Protein builds and supports our cell walls. At the most basic level, protein is critical for growth and repair.
Protein is one of the 3 major macronutrients, the other two being carbohydrates and fat.
Protein is:
- Needed for energy function
- Involved in the creation of several hormones. Insulin, a small protein, is an example of a hormone that regulates blood sugar. It involves the interaction of organs such as the pancreas and the liver. Secretin is another example of a protein hormone used in the digestive process by stimulating the pancreas and the intestine to create necessary digestive juices.
- Necessary for transportation in the body. Hemoglobin (think blood) is a protein that helps to transport oxygen throughout your body.
- Enzymes are also proteins that help chemical reactions in the body occur: digesting other macronutrients and creating DNA.
- The building block for our antibodies – which keep us from getting sick and work to “build” up our immune system.
So now that you have a basic understanding of what protein does…how does it help us lose weight and get leaner?
Think of this example: if you had a meal of 6oz. of chicken, 4oz. of vegetables, and 2 pieces of bread and you ate the protein first – you’d be full, right? Protein is a dense macronutrient that fills us up. When we consume it first, we have little room left over for anything else. Additionally, when we eat our protein with our carbs or fats, they have a different effect on our blood sugar than just eating carbohydrates alone.
While there is much more to this science, I think you are starting to believe us, that protein does make a difference in how you look and feel.
So, what types of protein do we recommend:
- Chicken/Turkey – white or dark meat; remember the fat is in the dark meat and which you choose will depend on your macro breakdown for your goals
- Fish – tuna, any white fish, salmon
- Seafood – the key here, be careful not to drown it in sauces and butter
- Egg whites/Eggs – the fat is all in the yolk, so whether you eat just the white or the whole egg will depend on your individual goals
- Low carb, low-fat protein powder – be sure to choose a powder that has less than 4g of carbs, no more than 3g of sugar, and less than 3g of fat. Otherwise, it is a meal replacement and not a protein powder. Whey still provides the best macros.
- Lean red meat – tenderloin, 98% ground beef, flank – prefer you to grill or broil this
- Dairy – low fat/non-fat cheese, not-fat yogurt, skim milk, low-fat cottage cheese – dairy is an excellent choice for those that are not allergic to it. They are many great lactose-free versions too.
Try adding a protein to all of your meals and see what happens. We recommend at least 75 grams daily for women and 100 grams daily for men.