High Protein Diet Foods – A Key Ingredient for Reducing Weight
High protein diet foods have a proven track record and can help you lose weight more efficiently. Protein is one of the basic building blocks of the human body. (Around 16 percent of your total body weight.)
It plays a major role in all of the cells and most of the fluids found in your body. In addition, many of your bodies' important chemicals, (enzymes, hormones, neurotransmitters, and even DNA), are at least partially made up of protein. Your muscle, hair, skin, and connective tissue are also composed largely from protein molecules.
Proteins are made up of smaller units called amino acids. Your body cannot manufacture nine amino acids, so it is important to include all them in your diet. Animal proteins such as meat, eggs, and dairy products include all the amino acids, and many plants have some of them. Although your body is good at recycling protein, it uses up protein constantly so it has to be continually replaced.
Your Protein Requirements
Your protein requirements depend on your age, size, and activity level. The standard method used by nutritionists to estimate your minimum daily protein requirement is to multiply your body weight in kilograms by .8, or weight in pounds by .37.
The number you get is the minimum number of protein grams that your body requires to function properly. Using this method for example, a person weighing 150 pounds should get 55 grams of protein per day, a 200 pound person should get 74 grams, and a 250 pound person, should get 92 grams.
Benefits of High Protein Diet Foods in Weight Loss
Scientists now believe they know why protein rich diets, such as the Atkins diet, curb hunger pangs. High protein diet foods spark glucose production in the small intestine, which satiates hunger and makes you feel full. (satiety) Researchers concluded that the findings may help development of new treatments for eating disorders, such as bulimia and anorexia
Researchers found that feeding rats high protein diet foods significantly increased the activity of genes involved in glucose production in the rat's small intestine. This action, led to increased glucose production, (recognized by the liver then relayed to the brain), which caused the animals to cut down their food consumption.
In simple terms, eating high protein diet foods suppresses your appetite, which helps you eat less food. Some evidence also suggest that diets higher in protein increase fat loss as compared to diets lower in protein.
High protein diet foods improve body composition, enhance weight loss, and improve glucose and insulin homeostasis. (balance) Proteins should be selected carefully however, as many high-protein foods are also high in fat. (Steak, bacon, sausage.) If you modify your diet to include more high protein diet foods, you should also include some plant protein food sources, such as soy, beans, and pulses, which they are naturally low in fat. Good sources of animal proteins are baked or broiled fish and chicken. They are low in saturated fat and high in unsaturated fats, such as omega-3 fatty acids. Fried chicken and fish are awfully good to eat, but are high in the kinds of fat you want to avoid and are not considered good sources of high protein diet foods.
A good protein rich diet is required for optimum health as your muscles, (which constitute about 40-50 percent of the body mass), are mostly composed of it.
Amino acids supplied from dietary protein are needed for synthesis of body proteins in muscle, organs, bone and skin, and for synthesis of enzymes, certain hormones, antibodies and a host of specialized products. Certain amino acids are essential for proper functioning of the body and the brain, such as Tryptophan found in corn and turkey.
Various specific proteins, (produced as a result of gene expression), carry out all general functioning of the body. That is, the genetic pool of the human body that is composed of DNA and its associated genes give rise to specific proteins that carry out very specific functions. Deficiencies in protein of one or more of the essential amino acids can lead to reduced growth in children or loss of muscle mass in adults. In summary:
Higher protein diets have been associated with lower blood pressure and reduced risk of coronary heart disease.
The exchange of protein for carbohydrates has been shown to improve blood lipids.
Higher protein diets facilitate significant weight loss when compared to a lower protein diet.
Evidence suggests that protein exerts an increased thermic effect when compared to fats and carbohydrates.
High protein diet foods increase satiety when compared to lower protein diet foods.
List of High Protein Diet Foods
FOOD AMOUNT PROTEIN
Hamburger patty 4 oz 28 grams
Steak 6 oz 42 grams
Beef cuts 1 oz 7 grams per ounce
Chicken breast 3.5 oz 30 grams
Chicken thigh 1 10 grams
Drumstick 1 11 grams
Wing 1 6 grams
Chicken, cooked 4 oz 35 grams
Pork chop average 22 grams
Pork loin 4 oz 29 grams
Ham 3 oz serving 19 grams
Ground pork 1 oz raw 5 grams
3 oz cooked 22 grams
Bacon 1 slice 3 grams
Canadian bacon 1 slice 5 – 6 grams
Eggs and Dairy
Egg large 6 grams
Milk 1 cup 8 grams
Cottage cheese 1/2 cup 15 grams
Yogurt 1 cup 8-12 grams, (check labels)
Soft cheeses (Mozzarella, Brie, Camembert)
6 grams per oz.
Medium cheeses (Cheddar, Swiss)
7 - 8 grams per oz.
Hard cheeses (Parmesan)
10 grams per oz.
Beans (including soy)
Tofu (soft) 1/2 cup 20 grams
Tofu (hard) 1 oz 2.3 grams
Soy milk 1 cup 6 - 10 grams
Most beans 1/2 cup cooked 7 - 10 grams
Soy beans 1/2 cup cooked 14 grams
Split peas 1/2 cup cooked 8 grams
Nuts and Seeds
Peanut butter 2 Tablespoons 8 grams
Almonds 1/4 cup 8 grams
Peanuts 1/4 cup 9 grams
Cashews 1/4 cup 5 grams
Pecans 1/4 cup 2.5 grams
Sunflower seeds 1/4 cup 6 grams
Pumpkin seeds 1/4 cup 8 grams
Flax seeds 1/4 cup 8 grams
Most fish fillets or steaks are about 22 grams of protein for 3 1/2 oz (100 grams) of cooked fish, or 6 grams per ounce of Tuna, 6 oz can - 40 grams of protein.
You can also get high proteins from protein bars and shakes, and products that are 100 percent pure whey isolate.
The National Academy of Sciences report that the only known danger from high protein diet foods, is for individuals with kidney disease. After careful study, they recommend that no more than 10 percent to 35 percent of daily calories come from protein. They also point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that consuming extra protein may help prevent Osteoporosis.
The evidence is clear. High protein diet foods can help lower your weight and extend life expectancy. Carbohydrates are also important however, if you're used to exercising a lot. The key is to use good common sense when you're trying to lose weight. Consuming more low fat protein is a good place to start!
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High Protein Diet - Separating Fact from Fiction
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