7 Things to Keep In Mind When Consuming Protein During Weight Loss Diet
When you are planning to lose your weight, eating good amounts of proteins is necessary since they boost the body’s metabolism rate and aid in managing weight. But many people don’t really know much about protein-rich foods. And if you are one of them, then the below points should give you a good idea as to how to select the best quality protein-rich foods, when to eat them, how much protein to eat, and so on.
Low-Quality Vs High-Quality Protein
Before you decide to hunt down for protein-rich foods, you need to first understand the difference between low-quality and high-quality protein. For example, even though meat is considered a rich source of proteins, not all meat is considered to deliver high-quality protein. Meat from an animal that has been industrially raised is generally considered to contain low quality protein when compared to meat from animals that are grass-fed. Processed meats have another negative – they contain too much sodium which can not only affect your weight loss goals but can also result in higher blood pressure. As a rule of thumb, the easiest way to ensure that you do get high-quality protein in your body is to consume it from various sources. And stay away from processed, industrially raised meat as much you can.
Good Sources Of High-Quality Protein
You can get high-quality protein from meat and vegetarian sources. When it comes to meat, seafood is an excellent choice especially sardines, salmon, herring, trout and so on. In addition, these are also rich in Omega 3 fatty acids which actually make them a pretty good ‘superfood’ when looking to lose weight. Ideally, you should eat fish a minimum of two times a week. Next source of meat-based protein is poultry. Just be sure that the meat comes from chicken or turkey that has been raised organically. Plus, remove the skin before cooking them and you should easily be able to avoid any excess fats.
When it comes to vegetarian sources of high-quality protein, try out nuts and seeds. You can include these items in your salad and they will go perfectly with it. Plus, they are also an excellent source of fiber. Beans also offer sufficient quantities of protein and are better used in soups. Tofu is another product that is a good protein source. Just ensure that it is non-GMO tofu that you consume. Finally, milk has long since been known to provide adequate amounts of proteins required for the body. But watch out for milk that contains too much sugar. That is to be avoided.
How Much To Consume Per Day
The next question that will be on your mind is how much protein to consume every day. On an average, a person must take 0.8 grams of protein for every kilogram they weight. So, for someone who weighs around 60 to 80 kilos, they must consume about 48 to 64 grams of proteins each day. People who are older must consume 1 to 1.5 grams of protein per kilogram. And when it comes to women who are nursing, it is advisable that they take in at least 20 grams of protein more than they usually did when they were not pregnant. This will give their milk production a good boost. Increasing protein consumption can also help in dealing with type 2 diabetes more effectively.
First Eat Your Protein Sources during Meals
When you are preparing to eat your meal, be sure to eat the protein-rich food items first. Only then should you move to eat the starch-rich food items. This is because protein aids the production of the PYY hormone that makes a person feel fuller. As such, if you eat protein first, you will have a lesser drive to eat excess food since you will already be pretty satisfied with regular quantities of food. Plus, consuming protein foods before others have also been observed to help in controlling insulin and blood sugar levels. So, always look for items that are rich in protein and make sure that you eat them before everything else.
Eat Eggs Not Cereal for Breakfast
Many people tend to eat cereals for their breakfast. This is a horrible habit. Cereals generally contain excess sugar and not many useful nutrients. A far better food choice for breakfast would be eggs. Just three eggs contain almost 19 grams of pure high-quality protein. Plus, they also provide vital nutrients like choline and selenium. In addition, having eggs for breakfast also helps in controlling hunger, which means that you will eat less food and be more successful at managing weight. However, as 6 Tips To Help You Complete The Hcg Diet Program Successfully says, ensure that you eat your breakfast early morning, preferably between 7 AM and 8 AM. This will give you the best results.
Drink Protein Shake during Breakfast
Sometimes, you may be too busy with work that you won’t have any time to cook some protein-rich foods for breakfast. In such circumstances, try to prepare a quick protein shake. All you have to do is to mix in some protein powder with fruit, milk, and ice. Just blend them for a few minutes and your protein shake is ready. You can then transfer it into a disposable cup and take it during your travel to the office. Doing so will ensure that you neither become late for office nor do you skip on a protein-rich breakfast.
Protein with Each Meal
As far as possible, don’t limit your protein intake for any single meal during the day. Most people tend to only consume protein-rich foods during breakfast, lunch, or dinner. This is not the right way. Instead, spread out your protein consumption during all the meals, right from breakfast to dinner, with about 20 grams of protein for each meal. This will allow you to feel fuller all during the day, ensuring that you never overeat and pack on weight. Plus, it will also preserve the muscle mass of the body much better.