How much protein do you need ?
If you want to lose weight , eat more protein to your diet can make it easier and more efficient. First, the body through the world needs protein to build and repair tissue. When a person is not a diet, but still participate in regular training , one of the daily protein requirements , it is expected to fall to about 0.5 grams to 0.8 grams of protein per pound of body weight if you diet , generally recommended to increase your daily protein intake of 1 g of protein per pound of body weight.
When you go on a diet , eating more protein can help preserve muscle mass. Eating fewer calories can make your body think that hunger could be in the future. This will cause your body to retain stored as future insurance fat and break down your muscles for energy. This is one of the main reasons , I think the weight gain much easier after a diet - with less muscle to burn calories .
Eating more protein will also help you lose weight and stick to your diet because -
Protein-rich foods tend to be low in calories , filling and not feel hungry any longer. Protein-rich foods also burn up to 20% more calories during digestion and help your body remove excess water - do feel slimmer in a matter of days.
Proteins to avoid
Make sure that if you want to add more protein to your diet, you are looking for low calorie sources - that are lean , low-fat primary , and not high in calories. Avoid fatty meats , cheeses , nuts (they are mostly fat ) , and too many beans
Here is a list of the best protein foods to lose weight :
Fish / seafood - including bass , cod , tuna , flounder, haddock , halibut , orange roughy , perch , tilapia , shrimp , snapper . For example, each 4 oz serving of tuna has only 120 calories and 26 grams of protein. In comparison , salmon 206 calories in a 4 oz and 28.8 grams of protein. The salmon is higher in calories than tuna due to having more fat - 9.2 grams compared to 1 gram of tuna.
Meat / Eggs - buffalo chicken breast , egg whites , moose , extra lean ground turkey , 95 % lean ground beef , ostrich , turkey breast . 4 oz extra lean ground turkey contains 120 calories and 28 grams of protein. The egg whites are also an excellent source of protein, low in calories - you can eat 6 egg whites and eat only 102 calories and 21 grams of protein compared to 75 calories and 6.3 grams of protein one whole egg .
Dairy - Whey protein , fat Greek yogurt, low-fat cottage cheese . Look for formulas containing whey protein 100 calories 20 grams of protein. Anything higher in calories is not necessarily the best for you and most likely is full of sugar , fat and additives - ingredients diet sabotage.
What about vegetarians ? Before they were vegan protein powders on the market , most vegans eat foods like beans and soy products . Although these foods are healthy , beans / lentils, and soy products are relatively high in calories compared to protein . This can make it difficult to eat fewer calories. Today it is quite easy to find low calorie , protein vegan protein powder high in most vitamin stores and upscale food - proteins specifically search hemp or rice.