For dieters and exercisers, eating the right number of calories is
crucial to weight loss success. But eating the right kind of food is
also important. Learn why lean protein matters if you are trying to lose
weight and find out how much protein you need to boost your metabolism.
What is Lean Protein?
Protein, carbohydrates, and fat are
macronutrients that supply energy, or calories, to the body. Protein
serves primarily as a building block. When you eat foods with protein,
the nutrient is broken down into amino acids that build and repair
muscles, organs and other cells and tissues that allow your body to
function.
Common sources of protein include meat, dairy products, and nuts.
While the nutrients in these foods are beneficial, they tend to be high
in fat. Lean protein foods are high in protein, but low in fat. Lean
cuts of beef, chicken, turkey, egg whites, tofu, lentils, grains and
some vegetables are good sources.
What Are the Benefits of Eating Lean Protein?
Researchers and dieters know that eating protein helps people to feel full and satisfied. Dieters who have tried Atkins or other low carb diets know that in many cases, this helps them to eat less. Healthy fats
also help to satisfy hunger, but fat contains 9 calories per gram.
Protein contains 4 calories per gram. So gram for gram, eating protein
is a better way to feel satisfied when you are dieting.
The nutrient also helps to build and maintain lean muscle mass.
This helps dieters and exercisers boost their metabolism. A strong body
not only performs better throughout common daily activities, but the
muscles that shape an attractive figure also burn more calories than
fat, even at rest.
It is important to remember, however, that the lean protein you eat
is not used as a primary energy source for the body. So while consuming
it is important, it is not necessarily more important than consuming
carbohydrates and healthy fats. Each nutrient plays an important role in
the overall health and function of your body.
How Much Protein Should I Eat?
The amount you should eat depends on your age,
gender and physical activity level. The USDA recommends the following
intake levels for women and men who get less than 30 minutes of moderate physical activity each day.
Women
- 19-30 years old: 5 ½ ounce equivalents*
- 31-50 years old: 5 ounce equivalents*
- 51+ years old: 5 ounce equivalents*
Men
- 19-30 years old: 6 ½ ounce equivalents*
- 31-50 years old: 6 ounce equivalents*
- 51+ years old: 5 ½ ounce equivalents*
*In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as a one ounce equivalent.
For very physically active people, the general recommendation is that
they can consume up to 1.2 - 1.8 grams of protein per kilogram of body
weight. But keep in mind that most people have a tendency to
overestimate their activity level when calculating their nutrient needs.
Should I Eat More Protein if I'm Trying to Lose Weight?
Some recent research has suggested that a higher protein diet
may help some people to lose more body fat, gain muscle mass and boost
their metabolism. But research also continues to find that the bottom
line for weight loss is the number of calories that dieters consume. If
you are trying to lose weight, continue to count calories and be sure to check that you are getting your recommended daily allowance for each macronutrient.
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