Protein: Your Plate Is The Key To A Healthier You

Sixty percent of Americans say they'd like to lose 20 pounds, according to a new survey. If you are one of the tens of millions of Americans looking to take a few inches off your waistline, protein may help your weight loss program.

Protein, an important nutrient and fuel for the body, also aids in weight loss, according to researchers who have found a link between protein and hunger. French scientists from Lyon University found a potential new target for the treatment of eating disorders. "It is well known that protein feeding decreases hunger sensation and subsequent food intake in animals and humans," said study author Gilles Mithieux. Protein not only provides satiety, but aids in maintaining lean muscle mass while losing unwanted fat.

Another recent study demonstrated the beneficial impact of protein. People following lower-carbohydrate/higher-protein diets lost more weight than those on a
low-fat/low-cholesterol/low-calorie diet over a six-month period, although differences in weight loss after one year were similar for both diets. Improvements in some risk factors for coronary heart disease were seen in the low-carbohydrate/higher-protein diet group, including greater decreases in triglycerides and greater increases in HDL cholesterol (also referred to as good cholesterol) levels.

Including lean meat and poultry in your diet can be healthy as well as convenient. "Certain cuts or parts of beef, chicken, pork and turkey are all packed with protein, low in
fat and saturated fat, and have an excellent nutrient profile," notes nutrition expert Michelle Tuttle, R.D. Look for lower-fat meat and poultry choices such as:

• Lean beef cuts such as round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.

• Lean pork such as pork loin, tenderloin, center loin, and ham.

• Extra-lean ground beef. The label should say at least "90% lean." You may be able to find ground beef that is 93% or 95% lean.

• Ground white meat turkey (99% fat free).

• Skinless poultry-chicken or turkey-or take off the skin before eating.

Boneless, skinless chicken breasts and turkey cutlets or turkey tenderloins are the leanest poultry choices.

• Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon meats with more fat, such as regular bologna or salami.

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Protein, A Hand To Help You On A Diet

A lot more people avoid some useful food because they thought it make them gain weight. Some food like meat, eggs, and milk are mistaken to be a factor of gaining weight. So those who are on diet nowadays are likely to avoid those kind of food. Actually, people are getting mistake as those food do provide benefits and also help on loosing weight. Why it help you to loose weight? It helps because these foods are full of protein.

There are studies and experiments results come out to confirm that the high protein consumers are likely to loose weight more than those who consume less protein or do not eat at all as protein help boosting metabolism. Metabolism is the process (or rate) by which your body converts calories from food into energy. That means protein helps body to be able to converts calories from food in to energy more conveniently.

Protein also helps balance the nitrogen in the body that increases the muscle mass. It also slow down the glucose absorption in bloodstream that help us hardly get hungry. Besides, it helps decrease the insulin level which allow the metabolism to work easier.

Where is the protein resource?

Actually the body itself can produce the amino acid for 80% and other 20% is from the food we eat. Amino acids are the basic structural building units of protein. The amino acid resource can be found from the high protein food like:

Casein

Casein or a protein from milk is the muscle’s favorite. It helps to strengthen muscles, increase the synthesis process, and restrain protein decay. According to the related study, if we take in the food containing casein, it will agglutinate in a jelly form in the stomach that slow down the food movement. So the amino acid will be release in to bloodstream more. In addition, casein helps strengthen the muscle, boost HDL level, and relaxes muscle tension and the joint.

Soy bean

Soy bean contains protein for 34% which is two times higher than that in pork. Although the soybean does not have any role on losing weight, it is really good for health. In the soy bean seed, especially its peel, contains lecithin which is a very good substance for health. Normally, lecithin is produced daily by the liver if the diet is adequate. It is needed by every cell in the body and is a key building block of cell membranes; without it, they would harden. Lecithin protects cells from oxidation and largely comprises the protective sheaths surrounding the brain. It is composed mostly of B vitamins, phosphoric acid, choline, linoleic acid and inositol. Although it is a fatty substance, it is also a fat emulsifier. Hence, it supports the circulatory system.

Eggs

Eggs are a good and cheap protein resource. Many people may be scared of eating eggs because of the cholesterol in the yolk. In fact, the saturated fat in food is a factor that increases cholesterol in bloodstream, not the yolk. Besides, eggs helps prevent the heart decease and loose weight. An egg does not only provide only 75 calories, but it makes you full for a longer time than other kinds of food which provide the same quantity of calories.