Protein serves as an essential source for cell generation and repair, however it also works to supply the body with energy, to enable muscle to be built in the body, and assist in individual in losing weight. Protein is an important nutrient that should be included in any type of nutritional plan, and especially for those who have higher activity levels and those who are still growing. The human body is comprised of thousands of cells which are derived from protein. To assure optimal wellbeing an individual should consume protein regularly in their diet for cells to function properly, and to prevent ill health.
There are many rich sources of protein that exist in numerous foods. Serving sizes and the amount of protein a person may need is dependent on many factors, however our calculator can help you gain an accurate idea of how many protein grams you need to consume per day. Incomplete protein foods are foods that contain less than the 9 essential amino acids that proteins are required in order to qualify as a complete protein. Some incomplete sources of protein are: beans, nuts, legumes, grains, corn, and some other vegetables. Complete protein foods are foods that do contain all 9 of the essential amino acids. These foods are: fish, eggs, red meats, lean meats, poultry, soybeans, and milk.
The generation of the high protein diets has been born with many new protein diets which have created a frenzy among dieters. These diets are the Atkin’s, South Beach, Primal or Paleo diet, and under the generalization of the “low carb diet.” There are avid followers of these diets who stick to their beliefs that these diets help you lose weight in a healthy manner and that they are good for you, however there are also nutritionists and diet experts who feel that a high protein diet can have adverse effects on your overall health. Here are some pros and cons of the high protein diet:
Pros: Protein satisfies hunger, improves blood fat levels, enhances fat loss, boosts metabolism, and magnifies weight loss.
Cons: Can increase cholesterol levels, can cause high blood pressure, headaches, can cause weight gain, and kidney problems
We require protein at every stage of life, in order for our body to function adequately. Proteins are a significant component of cells, including bone and muscle. It is required for immunity, development, and growth to ward off infection, disease, and defend the body from illness.
“The Institute of Health’s Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake – anywhere from 10% to 35% of total calories – for normal, healthy adults. For example, on an 1,800-calorie diet, you could safely consume anywhere from 45 grams (that’s 10% of calories) to 218 grams (35%) of protein per day.” However, the Recommended Dietary Allowance (RDA) for protein is 56 grams a day for men and 46 grams a day for women. Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.
To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.
A supplement is a great way to help you get the protein you need with a lot of added benefits as well. For example, protein shakes often provide you with Branched Chained Amino Acids (BCAA’s) which code for proteins. They also can have a lot of protein that you can ingest straight away.
We would recommend you read all of our reviews on protein supplements and then decide which one is best suited to your needs. For example, Casein Protein Powder from Bulk Supplements can also provide you with the benefits of calcium. So we definitely think it is worth adding a supplement to your protein diet if you are thinking about starting one, but make sure you read the ingredients properly and purchase the right supplement for you. You should run it past a healthcare professional as well if you are looking to completely change your diet.
In theory, losing weight is quite simple – just eat less and exercise more – but of course, putting it into practice can be complicated. Finding a diet with the right combination of nutrients, that you enjoy, and works with your lifestyle is a very individual process. Some people fare better on a high-carbohydrate, diet whereas others are hungry all the time on the same diet. And of course, if you’re hungry all the time, eating fewer calories will be challenging. For better appetite control, try dividing your daily calories into smaller meals or snacks and enjoying as many of them as possible early in the day, with dinner being the last meal. Research suggests eating four to five small meals or snacks per day to control appetite and weight. And as long as you stay within the recommended limits, you can try adding some protein to your diet.