Protein helps maintain muscle which boost your metabolism and gets you lean! (By the way that all counts as just one reason). According to a recent study (Soenen, S., et al, 2010), Protein promotes the release of fat from fat cells into the blood, where it is burned during activity. So protein gets you lean.
Protein is a “cravings crusher”. It has been shown to keep you satisfied longer by minimizing blood sugar fluctuation so that you keep that full feeling longer.
Protein promotes bone strength. According to Michael Rothman, M.D., assistant professor of medicine at the University of Colorado, “Research suggests that people on higher-protein diets may build back bone, possibly due to the anabolic action of protein on bone mass.”
Most Americans don’t get enough protein and take in way too many processed carbs. That’s the big reason there’s an obesity epidemic, not to mention a diabetes crisis.
Wondering how much protein do you need?
An easy formula is to divide your ideal weight in pounds by 2.2. This gives you your ideal weight in Kilograms. Take that kilogram weight and multiply it by 1.5 to get your amount of daily protein you need (in grams). For example:
If 140 pounds is your ideal weight, then your kilo weight would be 63.63. So 63.63 x 1.5=95.4 grams of protein minimum a day.
If you are over 50, you should shoot for a bit more because the older you get, the harder it is to assimilate protein. Also to build and maintain muscle it’s advisable to walk or work out almost every day. Check with your doctor before starting any exercise regieme.
So now how do you GET more protein?
Here are a few…
1) Go nuts. A small handful of nuts with a meal can add essential amino acids (the building blocks of protein) to any meal. Plus, new research shows that eating nuts three times a week significantly cuts the risk of cancer and heart disease.
2) Cottage cheese. You know that ugly white, curdly stuff people confuse with Cellulite? ( just kidding!) Cottage cheese gets a bad rap because of how it looks, but it’s got great calcium and protein in it–and you can dress it up. Try peaches or pineapple if you can’t eat it alone. Your body will thank you for a whopping 20 grams of protein.
3) Greek yogurt. Be sure it’s GREEK for high protein and avoid the flavorings that usually include sugar. You can put nuts in it and/or stir in your own fruits. It’s similar in calcium and protein to cottage cheese with about 15 to 20 grams per serving.
4) Protein powder. The most convenient way to get more protein is two scoops of whey-casein protein powder in water (24 grams of quality protein). Be selective about which brand you chose. Do your research because some have chemicals or preservatives.
QUICK TIP: When you dine out, having ascoop of protein powder in water BEFORE you leave the house will reduce our appetite to where you don’t eat as much at a restaurant or dinner party because protein curbs hunger.
Keep a look out for High-protein recipes. This is a great way for you to hold onto muscle and keep your metabolism humming and burning more body fat. How great is that?