Are you protein deficient? Discover the reasons why you can’t lose weight.

High protein diets (i.e. Atkins diet) are not the answer to sustainable weight loss; in fact, they are quite the opposite and can cause rapid weight gain once the diet has ended.  Finding the right balanced diet is always the path to follow.  But how much, when and what kind of protein is key in understanding how our body works with what we consume.  The key to consuming the protein comes first with understanding what type of protein our body needs and when our bodies need it.  With age, our protein requirements change. 

*Babies need about 10 grams of protein, daily

*Teenagers need between 46 grams (girls) to 52 grams (boys), daily

*Adult males need slightly more than women (men/56, women/46 grams per day)

*Pregnant/lactating women need a lot more than the average female (71 grams per day)

Protein provides extremely important health benefits when consumed in proportion to our needs. 

*Builds muscles

*Restores/builds bones

*Assists in rebuilding healthy cells

Without a balanced intake of protein throughout the day we will likely consume more calories through eating higher calorie food (carbohydrates and fats) as our serotonin (the feel good hormone) steadily drops, from the time we awake to the time we go to bed.   Most American’s consume (on the average) about 16-20% less protein than what is required.  The lack of protein equates to our body not rebuilding the muscles we need to burn stored fat.  Between the loss of muscle mass (which happens naturally as we age) to our over consumption of calories it’s no wonder that we gain weight as we grow older.

A healthy intake of lean protein (not a protein only diet) will benefit our bodies in two ways; stabilizes our blood sugar/sugar while supplying our fat burning system (muscles).  The type of protein we consume is just as important as the amount.  Below are the types of protein listed in order of their overall benefits (from greatest to least):

****Fish – Salmon, Herring, Anchovy’s and Tuna – Provide the highest amount of Omega 3 Fatty Acids along with healthy lean protein.  Great for heart healthy minded eaters.
****Lean meat – Turkey and chicken (skinless) – Not only are both amongst the leanest variety of meats they have almost the same amount of protein found in beef and pork, less the saturated fat.
***Beans, nuts – Just about any bean that has not had anything (i.e. sauce, preservatives) added to it is a healthy choice.  Nuts (i.e. almonds, walnuts, pecans) provide a healthy dose of protein and are a great in between meal snack (1 oz at a time provides about 164 calories and 6 grams of protein).
**Brown eggs – Packed with protein, eggs provide a great source of protein instantly.  However, they also higher levels of cholesterol which in turn can elevate our blood cholesterol. 

Vegetarians and vegans can find an abundance of protein through many plant products

****Lentils, black and kidney beans – some of the highest rated protein foods we consume are found in natural plant foods. 
****Quinoa – a whole grain prepared much like rice, used in cooking vegetarian meals.  Great resource for protein (whether you’re a vegetarian, vegan or just healthy minded)
****Whole grains – brown rice, whole grain bread, etc. 
****Soy and tofu – Both excellent resources for protein…..however, with soy – make sure it’s Organic soy.   Ninety percent of the soy produced in the U.S. is mostly genetically modified (contains “round-up”) and should be avoided.
****Whey protein – An excellent quick way to include protein in your daily diet.  Add it to your milk, smoothie, etc., and you’ll get about 35 grams (on the average) with each serving (8-10 oz).

Quick Tip for Wellness:  Lean protein is required for overall wellness.

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