If you want to lose weight, it is important that you eat lots of high protein foods. Not only is protein satisfying and allows you to feel full for longer periods of time, it also helps you to burn calories while you process the amino acids. Protein is the back bone for any weight loss journey, however it is important that you continue to keep in mind portion control. Continue reading to learn more about protein and why it is beneficial in the weight loss journey.
What is protein?
Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.
What are the types of protein?
Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can’t be made by our bodies, so these are known as essential amino acids. It’s essential that our diet provide these.
In the diet, protein sources are labeled according to how many of the essential amino acids they provide:
•A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.
•An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids.
Why do we need protein every day?
We have a tremendous capacity to store fat in fat cells and a very limited capacity to store glucose (as glycogen in our muscles and liver) but unfortunately, we have no way to store amino acids (protein)because we must either use them to synthesize proteins, burn them for energy, convert them to glucose, or (very rarely, and if all else fails) excrete them.
Therefore, humans have a daily requirement for each one of the amino acids necessary to life, in the quantities required by whatever proteins the trillions of cells in our bodies are making (minus our ability to synthesize some of them).
The best choice for a protein shake would be one with a complete protein. The most common type available is whey protein. Whey protein is a milk protein that comes in many different forms (isolate, concentrate, blend). The difference in the forms is in the purity, quality and absorption of the protein. These differences affect the price and taste of the products but are generally insignificant in affecting the protein status in someone drinking the shake.
High Quality Protein
High quality protein foods, a.k.a. dense foods. Beef, chicken, pork, fish, turkey, eggs, cheese, game. If it runs, walks, swims, crawls, flies, slithers, is a mother or has a mother you can eat it.
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