How To Avoid Protein Mistakes In Your Diet

protein

Protein The Building Blocks For Good Heath

Protein is an essential part of any healthy diet and is the building blocks of lean muscle, organs, and cells enzyme and hormone production.  If you are on a diet and trying to lose weight with diet and exercise you need the correct amount of protein at the right times all throughout the day to fuel your body. Consuming 4  to 6 ounces of good protein per serving will keep your body well maintained and working properly. Many Proteins are enzymes that catalyze biochemical reactions that are vital to metabolizing our food.  Other proteins have structural or mechanical functions that build muscle and cell development, signaling, and immune response.

Eating more proteins are good for weight loss and maintaining your health.  With all the hype about low-carb diets and the Paleo diet.  High protein diets have more popularity for fitness goals.  Protein requires more of your energy to digest.  The thermic effect (TEF) is the energy used to digest food in small absorbable components.  Protein has a higher TEF compounds compared to carbs and fats meaning it takes more of your energy to burn protein and as a result,t you burn more calories when you eat a high protein diet.

 

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Almonds-and-milk
Eat Pur Protein

Protein the Essential Nutrient

If you are trying to lose weight and gain lean muscle, then eating the right amount of protein throughout the day is necessary.  Proteins have different functions in your body and can help tissue cell growth and repair as well as strengthen bones and build muscle.  Muscles contain a lot of protein and fibrous tissue that must be replenished with a proper diet.  When protein is digested it is broken down into amino acids that can be used to build new proteins.  Foods containing proteins are milk, fish, eggs, nuts, beans, and meat.

There are 9 essential amino acids for humans that have important functions for your metabolism and we must get from food.  Meats that contain all essential amino acids that a human needs and plant-based foods do not contain the complete amino acid complex.  Eating a combination of plants foods and complex carbohydrates like wheat and peanut butter or beans and rice will give you the essential amino acids you need.   Soy products like tofu, soy milk, soybeans, and quinoa provide all the essential acids you need and are good sources of protein.  This nutrient is primarily responsible for building and maintaining good skin, hair teeth, and bone and is considered an essential part of any diet. Eat more protein to lose weight and increase your metabolism into a fat burning machine and transform your whole body.

With all the information on the importance of protein and the effect,s protein has on weight loss and building lean muscle it can be tempting to over indulge. Protein is good for our health to regulate our hormones build muscle and maintain weight, however overeating can lead to serious consequences, obesity, heart disease and diabetes  Avoid these common Protein mistakes that can change your life for good.

Avoid Eating All Your Daily Protein At one Meal

Eating protein throughout the day will stabilize your blood sugar levels and stave off hunger cravings during the day.  Women should consume 46 grams of protein per day and men should aim for 56 grams of protein to build muscle and lose weight.  It is not that hard to get enough protein in our diet.  Planning meals in advance is recommended to avoid feel fatigued and stressed out.   Protein bars, nuts, seeds and protein shakes are quick and easy to prepare, take on the go for lunch or snacks on any occasion.

It is too good to be true.  Lose weight while eating steak, burgers and turkey and bacon in several meals equally spaced throughout the day.  Westerners need to rethink their daily diet of high carb breakfast, sandwich and salad and meat and side dish for dinner.   Research shows that a diet consisting of several servings of protein during the day had huge benefits on weight loss, muscle development, and increased energy.Research caution however that the Journal of Nutrition suggests not increasing too much protein but eating the right amounts of protein disturbed evenly throughout the day for maximum weight loss, fitness and health benefits.

Aim For These Proteins

A 33-ounce piece of meat has 21 grams of protein

A typical 8-ounce piece of meat has 50 g of protein.

One cup of milk has 8 grams of protein

One cup of yogurt has 11 grams of protein.

For breakfast consider substituting high carbohydrate and sugary foods for a yogurt and nuts, glass of milk and egg and you will have 30 grams of protein.  Do something similar for lunch to get 30 grams of protein and a moderate portion of protein for dinner to meet your daily requirements. Increasing your protein stabilizing you sugar levels will leave you feeling more satisfied and less likely to go off your diet. A study at the University of Missouri of Columbia showed women who added eggs and yogurt to their breakfast routine stabilized their glucose and insulin levels throughout the day.   Follow this plan and you will be synthesizing muscle protein.

9 Essential Amino Acids in One Serving of Protein

A complete protein has 9 essential amino acids in each serving.  It is essential to eat a verity of proteins to ensure your daily dietary intake is complete along with leafy green and brightly colored vegetables proving you with all the nutrients, vitamins and minerals you need in your diet.  Choose foods that help your metabolism work more effetely like Almonds the contain L-Arginine that is known to increase fat burning during a workout, legumes which have been shown to speed up weight loss and lower cholesterol.  The combination of Vitamin D and the calcium in yogurt will shrink your waistline as you lose weight.

Burn calories more effectively and rev up your metabolism by eating meals containing complex carbohydrates along with lean protein for maximum results.  Choose complex carbohydrates from oats, brown rice, sweet potatoes. Barley, whole grain cereals, black-eyed beans, Bulgur, butternut squash,  Drum,  farro, green peas, lentils, millet, lima beans, navy beans, Quinoa, split, starchy vegetables, wheat and wheat berries and whole grain bread.  Eating protein with complex carbohydrates will help you burn more calories and build muscle compared to eating protein alone and completely cutting out carbs

The Myth about Protein Powders

There are great sources of powdered protein that are available online and at your local store.  Choosing a protein powder that contains both vegetable and protein sources will give you the complete amino acid complex that your body needs to build muscle and lose weight.  While some protein drinks contain a vegetable base and are good for losing weight they are lacking key ingredients and nutrients that your body needs to function.  Good sources of protein powder are the Garden of Life Raw organic protein powder a complete custom formula that is specifically designed to supplement your protein needs.  Mix one scoop of protein powder in an 8-ounce glass of milk, water, soy milk, almond milk and mix well.   Using a blender is also a great way to mix protein shake concoctions.

Protein powders are not only delicious, convenient and highly nutritious they are a great source of protein in any diet.  Protein Powders are commonly used because of its water-soluble milk protein says Peter Horvath, Ph.D., Associate Professor in the department of exercise and nutrition sciences at the State University of New York-Buffalo. Protein powders come in a verity of forms whey, soy, and casein proteins and are considered a complete protein containing 9 complex amino acids your body needs to meet nutritional goals. People who are vegan may prefer a soy protein powder however as Horvath notes the taste is unpleasant and does not fully dissolve.

protein-shakeMid-Morning Protein Shakes

In a blender mix 8 ounces of Milk of choice (soy milk, Milk, almond milk, coconut milk)

4 ice cubes

½ cup of fruit of choice (blueberries, strawberries, peach or ½ bananas)

1 scoop Protein Powder

1tsp of oil of choice (almond oil, avocado oil)

Combine all ingredients and blend well.  Experiment with different flavors and fruits to get the combination you desire.  Adding a protein drink to your diet will help you get the daily requirements you need to boost your metabolism, burn fat and build muscle.  Protein powder is a great source nutrients and vitamins and minerals and amino acids that are essential for your daily diet.

Protein drinks come in a verity of liquid and powder forms and vary in price.  Find protein drinks online, drug store or local market.  People who benefit from protein drinks growing teenagers, adults, senior’s casual athletes or used for athletic training.  This dietary supplement is a fantastic way to get extra protein in your everyday life.  Remember eating a lean cut of chicken, meat, and fish are also important to get all the nutrients you need to maintain a healthy life and weight.

Plant-based protein powder drinks are superior and will help you lose weight however they are lacking the right blend of protein and may not give you the full amount of protein you need.  That is all the more reason not to depend on only one source of protein.  Consuming a protein drink that contains both pea and rice and a verity of sprouts will ensure you the full benefits of essential amino acids. Look for a blended protein powder mix.

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Eating Too Much Protein Post Workout

Eating protein in moderation is essential to burn fat and lose weight.  Research shows that consuming 20 gram of protein within 30 minutes of leaving the gym is optimal and for the average woman who weighs 150 pounds needs 12 grams of protein.  According to Dr. Oz eating the right amount of protein at the right times helps you control weight and ward off heart disease and diabetes.  To optimize your fitness goals and muscle recovery eats good sources of protein like almond butter, peanut butter, cashew butter pack the most powerful protein for the punch.   When eating dairy that contains protein go for Greek yogurt that has the highest level and other dairy foods.  Greek yogurt is the healthiest option and contains 23 grams of protein per one cup serving.

Bodybuilding is 85% nutrition.  A regular long-term very nutritious diet is the basis for high-performance, not high protein or consuming carbo-loading before an event.  The major body functions involved in energy production is the liver, thyroid, and adrenal glands. Get the maximum anabolic effect can be achieved through food and herbal sources.  Complex carbohydrates such as whole grains, pasta, vegetables, rice beans and fruits are the key to strength and endurance for both the athlete and the casual bodybuilder.

Sixty-five percent to seventy-five present of high-performance diet should be high-grade proteins from whole grains, nuts, seeds, dairy, yogurt, eggs, poultry fish and lean cuts of meat.  10 to 15 % should be in energy-producing oils necessary for glycogen storage.  The best fats are unrefined and mono or polyunsaturated oils a little pure butter, nuts, and low fat cheese, low grain snacks.  The remaining fuel should be liquid nutrients fruit juices with natural sugars mineral water and electrolyte replacement drinks for lost potassium .magnesium and sodium. Consume well-balanced meals and snacks during the and avoid protein mistakes that can change your life.

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Avoid these common Protein mistakes that can change your life. Protein is essential for weight loss and disease prevention.  Get the secrets to living a full life with the paleo diet plan. 5 Digital Paleo Hacks Cookbooks and free bonus Click Here    Paleo Snack Cookbooks and free bonus with healthy, sweet treat and detoxifying drinks Click here to gain instant access to this fantastic Ebook cookbook collection.

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Patricia Lynn

 

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About Patricia Lynn 17 Articles
I am currently researching and writing a blog about weight loss, health and fitness. Discover how you can lose weight with great recipes, diet and a fitness program. I have over 20 years’ experience as a fitness enthusiast and I am now sharing my personal journey. Find weight loss tips, resources & information on how to lose weight. Look & feel you’re best with the right diet & fitness plan. This blog will provide real solutions on how to lose weight and keep it off so you can live your best life