Saturday, June 28, 2014

Double up on your proteins!


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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