Protein: The Secret Weight Loss Weapon

Protein: The Secret Weight Loss Weapon - You might think that if the low carb diet craze has taught us anything, it is the importance of protein. But even if you have not eaten hamburger bread since late 90's, it does not necessarily mean that you are getting enough of what normally happens between bread

Recently, the pendulum has swung diet in favour of counting calories - an effective weight loss tool, but not one that priority is always given to the protein. "Many women perceive foods that are rich in proteins and high content of calories or fattening", says Laura J. Kruskall, Ph.d., r. D., director of Sciences of nutrition at the University of Nevada in Las Vegas. This is not the case, but the die-hard counters know that most of the proteins that will cost slightly more calories in fruits and vegetables will

What is more, the protein is not as portable as other foods. The best fuentes-pescado, meat, dairy products and beans - has been so quick or convenient as most of the carbohydrates or even fruits and vegetables

This may help to explain why up to one-third of women between the ages of 20 and 40 do not get their recommended daily dose of protein, according to the latest data from the U.S. Department of agriculture. And in the light of the fact that one increasingly larger number of nutritionists believe that current dietary guidelines for this powerful macronutrients are too low, we are actually losing

Consider this: A Johns Hopkins University study found that a diet in which about a quarter of the calories (approximately 60 per cent more than the recommended 10 to 15 per cent) come from sources of lean protein reduces blood pressure, LDL ("bad") cholesterol and triglycerides better that a traditional diet rich in carbohydrates. Another study concluded that diets high in protein may help prevent obesity, osteoporosis and diabetes.

Protein: The Secret Weight Loss Weapon

At the moment out of its holder, the protein begins to throw your waist. Foods rich in proteins take more work to digest, metabolize, and used, which means that you burn more calories to process them. They also take longer to leave your stomach by what you feel full sooner and for a number of longer time. The cumulative effect has obvious benefits for anyone who take care of their weight

In a study published in Nutrition Metabolism, who increased their intake of protein and 30 per cent of your diet ate about 450 calories less a day and lost about 11 pounds over the 12-week study without the use of any other dietary measures

And if, as most people that dieters successfully, you are burning calories, as well as tell them, the protein is doubly essential to ensure you lose fat, not muscle. Your body uses amino acids in the protein to build lean muscle, which not only makes you stronger and more toned, but also potatoes calories, even when you're not fat bum active, unlike. Ultimately, this keeps your metabolism running at a good pace at high speed so that you can burn the cookie from time to time, there is no problem

Experts advise consuming between 0.5 grams and 1.0 grams of protein per pound of body weight. That is 70 grams to 140 grams per day for a 140-pound woman. Skew in the high end if you are very active, and at the bottom if you are trying to lose weight. If both apply, to shoot a number somewhere in the vicinity of half-130 grams

Even more important: to obtain at least 30 of those grams in the breakfast, says Donald Layman, Ph.d., Professor Emeritus of nutrition at the University of Illinois. (That's roughly the amount that you get two eggs and a cup of cottage cheese). After fasting all night, your body is running on empty and you can start to draw on the muscle tissue for fuel if not to replenish their reserves of protein first thing in the morning, studies have found that the protein-rich breakfast can help regulate appetite throughout the day

But not all proteins are the same, said Kruskall. While nuts, whole grains, vegetables and technically, that do not contain all nine amino acids that your body needs to build lean muscle. Those who make it known as complete protein - typically found in animal products. His best flat apuesta-vientre are chicken without skin white or Turkey, seafood, dairy products low in fat, lean beef and pork loin. All of these foods have only one to three grams of fat per serving of 50 calories

Vegetarians have to be a little more creative. Incomplete pairing butter mani-proteinas bread whole wheat or brown rice and beans, for example, can pop-up batter for the most complete. Or eat all the complete proteins, such as tofu, seeds of hemp, buckwheat, and quinoa. The beauty of the protein is that with so many tasty options, get your daily dose is a simple pleasure

Go to the protein
Not it may be a breast of chicken grilled around in your bag, in order to address these more portable options

Spasmodic
(1 ounce = 9.4 grams)
Try beef or pavo-tanto are a tasty snack.

Roasted Soy Nuts
(1/4 cup = 17 grams)
They are a good break from usual cashews and peanuts.

Protein powder
(A 4 1/2-tablespoon tablespoon = 16 grams)
Keep a jar of whey protein powder To Go on your desk for a quick protein solution. It comes in four flavors, it mixes well with calories per serving.

Energy bars
(1 bar = 10-12 grams)
Pack a few Moon (190 calories, 12 grams of protein) protein bars or protein bars Honey Stinger (190 calories, 10 grams of protein) in your bag.

Hard-boiled eggs
(1 egg = 6 grams)
Cook a dozen, that stick in the fridge and grab one when you need a snack high in protein or want to add protein to a meal. Another option: buy bare Eggland best eggs. Because Eggland hens are fed organic grain, their eggs have 10 times more vitamin E and omega-3 fatty three times more acidic than other brands.

String cheese
(1 bar = 8 grams)
Match a little cheese low fat chain (80 calories each) with an Apple and some cookies for a filling appetizer that easily will take it until the next meal.