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What Does Protein Have to Do With Weight Loss?

There are all kinds of diets and they all have different claims about the best way to lose weight. The fact remains that the best way to lose weight is with a balanced diet that provides all the nutrients but fewer calories, representing all food groups. A good diet is not only easy to follow, but fun to follow, because it tastes great too.

Protein is a necessary part of any diet and is essential for your body to function properly. Hair, skin, nails – every cell in the body needs protein to build and renew itself, but like most nutrients, it should not be taken in excess. High amounts of protein can cause complications with any existing conditions you may have. Too little protein means your body will struggle just to function properly. It will signal the need for more protein by making you feel hungrier until proper protein levels are restored. If you’re trying to lose weight, you can see how too little protein can harm your bottom line.

A little protein in your diet can make everything easier, because protein suppresses those hunger pangs and you’ll need less food to feel full. Protein supplements make excellent snacks for anyone, as they come in a variety of varieties, and there is sure to be something to please all but the pickiest of eaters.

How Much Protein Is Necessary?

Naturally, the amount of protein needed each day varies from person to person. Older people have different needs than younger people. Men have different needs than women. How much you exercise and your general health also have an influence on how much protein you need. In general, protein should only account for about 35% of your daily calories. Young people need the most protein. For example, babies need about 2.2 grams of protein for every kilogram of body weight. However, a bodybuilder only needs about 1.2 to 1.6 grams per kilogram of body weight.

Healthy people who know little about nutrition can develop a fairly good diet plan. Anyone who has a health problem or really doesn’t know what foods are good to eat and in what portions should talk to a doctor, registered dietitian or good nutritionist.

A good balance of food in the diet should have about 50% in carbohydrates, 35% in protein and 15% in fat. Protein will help you feel less hungry. Carbohydrates have gotten a bad rap over the years, but the truth is you need them to survive. Make sure you get good carbs. Simple carbohydrates are quickly digested and raise your blood sugar quickly. This can turn into stored fat in the body. Complex carbohydrates are digested slowly. Your blood sugar rises at a more even rate and weight gain doesn’t pay off.

Snacks and Supplements

A good snack containing protein, fiber and healthy fats will prevent you from overeating by suppressing your hunger. The combination of fiber and protein is excellent, because fiber fills you up while protein is slow to digest. Things like popcorn mixed with trail mix, fiber-rich cereal with yogurt and some baked potato chips with a little peanut dip are all excellent options for a little snack to get you to your next meal.

Something as simple as a glass of low-fat milk can provide a good protein boost, as well as providing you with much-needed calcium. Chocolate milk is not just for children. Athletes take it seriously as a drink to aid muscle recovery because of its potent mix of protein and carbohydrates. Skim or low-fat milk is best for anyone looking to lose weight – but some studies suggest that full-fat milk may be better overall for weight loss.

Protein supplements are not necessarily pills or tablets – now they are used as snacks or meal replacements. Protein-enhanced powders, liquid injections, shakes, bars, puddings and even water are available. There is almost literally something for everyone.

Protein powders are made from natural protein sources, such as whey, rice, soy or eggs. Rice is a good choice for someone who needs a hypoallergenic source of protein. It is also compatible with vegetarian diets, as is soy protein. Egg powder is made from egg whites, considered by many to be the perfect source of protein.

A quick and easy way to get your daily protein is a liquid protein shot.

Protein shakes can replace meals and can be the basis of a good weight loss plan. Make sure the shake you choose gives you the right nutrition. They usually come in flavors like vanilla, chocolate and strawberry, with other flavors available depending on the brand you prefer. Only two meals should be replaced with shakes. There should be one sensible meal and two snacks throughout the day as well.

Protein bars are another great option, but not all bars are created equal, or at least equally healthy. Some of them contain added fat and sugar, which means that they are not much different from candy bars.

Protein snacks don’t have to be complicated either. A small amount of nuts is a great way to get protein. Eggs don’t have to be powdered to provide what you need. Just eat one, boiled. Eggs not only give you the energy you need, but they are great for building your muscles as well.

Weight loss and diet plans are serious business, so be sure to consult with your doctor or other health professional to answer any questions you may have.

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