Eating adequate protein is essential for achieving your health and weight goals. Protein is one of three major classes of foods called macronutrients—the other two are fats and carbohydrates. Protein is made up of amino acids, also known as the “building blocks of protein.” We get protein primarily from poultry, beef, lamb, pork, fish and seafood. We also get it from animal products such as eggs, milk and cheese. Protein also comes in vegetable form, including soy, seeds, and nuts.
Protein furnishes the raw materials your body needs to make muscles, organs, hair, enzymes and just about anything else necessary to keep it running like a well-oiled machine. Without protein you would die. (The same cannot be said, by the way, of carbohydrate, but that’s another story. There is no requirement for carbohydrates. Our bodies can manufacture what we need.)
Protein plays a role in weight loss and weight management. Of all the macronutrient, protein is the most satiating, and higher protein diets consistently result in the greatest inadvertent reduction in calories. You don’t consciously stop eating. You’re not fighting your desire for food. You simply don’t want it. That’s the perfect antidote to insatiable hunger.
Compared to carbohydrate, consuming protein has less of an effect on insulin (which drives fat storage), a greater effect on glucagon (which drives fat release) and a considerably greater increase in metabolic rate. Several studies demonstrate greater body-fat loss on a high-protein diet than on a high-carb one. Increasing intake of protein relative to carbohydrates fills you up more, so you wind up eating less. A recent study showed that even eating snacks with a higher protein and lower carbohydrate composition could reduce the amount of food you eat at the next meal. Furthermore, eating protein boosts your metabolic rate. (The technical term is thermogenesis.) In fact, one study showed that healthy young women experienced 100 percent higher thermogenesis after eating high-protein meals—even two and a half hours later 5 than when they ate a “conventional” high-carbohydrate meal.
Try making sure protein is included in each of your daily meals. For breakfast, have some cottage cheese, unsweetened Greek yogurt, turkey sausage/bacon, or eggs. For lunch, have some turkey or chicken wrapped in cheese and lettuce. (Just do not eat the bread!) Add tuna, chicken or turkey to your salad. For dinner have a small amount of lean protein such as lean meat, poultry or fish. For a snack, eat a small amount of nuts or seeds. By adding more protein to your diet you will feel less hungry, eat less calories, and keep your insulin levels down. This is a perfect recipe for good health and weight loss.