By Live Healthy Africa Reporter
Eating more protein is one guaranteed way
to maintaining a healthy weight, building muscle and getting more nutrients.
Most people, particularly women, perceive protein rich foods
like meat, peanuts, and avocado to be ‘fattening’.
It is for these reasons that statistics from the U.S.
Department of Agriculture show that nearly a third of women aged between 20 and
40 don’t get their recommended daily amount of protein. The good news is that
nutritionists and researchers are now encouraging people to eat more proteins.
It is important to note that protein comes from two different
sources. The first is plant based proteins which include foods such as soy,
nuts, legumes and grains and the second is animal based proteins from foods such as meat, dairy and eggs.
Here are some of the benefits of eating a protein rich
diet.
Stay
Fuller For Longer
According to scientists
eating more proteins can improve satiety hence reducing the likelihood of one
eating too much food. This is because proteins take longer to leave
the stomach hence one will feel full for longer. High-protein foods take more
work to digest, metabolize, and use, hence you also spend more calories or
energy processing the food. A study
published in Nutrition Metabolism, showed that people who increased
their protein intake to 30% of their diet ate about 450 fewer calories a day.
They also lost over 4Kgs in three months. Another plus is that eating a protein
rich breakfast can help regulate your appetite throughout the day. You can
enjoy these benefits by incorporating a boiled egg in your breakfast or beans
for lunch.
Build
Muscle
Another bonus of eating protein rich foods is that they
boost the rate at which your body repairs and builds new muscle after you workout.
You should note that the more muscle you
have, the more calories your body burns at rest. One reason why people who ‘fast’
do not succeed in their weight loss efforts is because their bodies burn muscle
instead of fat. To be successful aim at
burning fat and building muscle through exercise and eating proteins.
So what are the best sources of protein?
Try incorporating these protein-rich
foods in your diet:
- Lean meats and white meats like fish and chicken
- Beans
- Seafood such as salmon
- Soy
- Dairy products like milk, yoghurt and cheese
- Fruits like Avocado
There are certain foods that are protein-rich but also
contain high amounts of saturated fat and hence are not good for the overall health
of a person. These include processed meats like bacon, sausages, smokies and
ham as well as full-fat dairy and fast foods. These should be limited.
To be healthy eat a balanced diet, and in eat in
moderation, since even good things can be toxic when take in excess.
Here is an
example of nicely balanced diet incorporating proteins.
Breakfast: two-egg omelette made with low-fat
cheese, one chopped tomato, mushroom and onion; served with 1 slice of whole
meal bread.Lunch: Brown rice, with 100 grams of skinless chicken and 2 cups of salad vegetables.
Dinner: 100 grams of sliced cooked lamb with 1 cup of Ugali and 2 cups of stir-fry Spinach and Sukuma Wiki.
Note: Please consult your doctor before adopting any new
diets.
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