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Protein Is Necessary for Weight Loss Diets
There are many diets out there that promote weight loss, but they don’t provide nearly enough protein, which we all need a certain amount of each day to be healthy. Many people believe that high protein foods are terrible for weight loss and do everything they can to avoid them. This is actually quite unhealthy. There are all kinds of protein-rich foods that are diet-friendly and should be included in your diet if you want to lose weight in a healthy way. Without them, you won’t be able to build strong healthy muscles, which are vital to your weight loss program.
Protein is one of the three macronutrients we all need to survive. The other two macronutrients are carbohydrates and fats. Even though you’re trying to lose weight and most diets avoid carbs and fats, the ones that don’t diet are the bad carbs (simple) and fat (saturated). We all need good carbohydrates, which are complex carbohydrates, and good fats, which are polyunsaturated and monounsaturated.
Carbohydrates – We need carbohydrates because they are the main source of energy for our body. There are other sources of energy that the body can use, but the brain can only get energy from carbohydrates. There are two types of carbohydrates, simple and complex and it is important to get the complex carbohydrates and not the simple ones, which come from white sugar and flour. Simple carbohydrates are the carbohydrates that can cause spikes in blood sugar levels, which causes the liver to tell the pancreas to send too much insulin into the body. Simple carbohydrates are stored as fat instead of being burned for energy. This triggers hunger signals and can lead to obesity. Complex carbohydrates do not cause these blood sugar spikes because they are broken down more slowly by the liver. Some of the complex carbohydrate foods that are great for weight loss diets and taste great include whole grains such as bread and pasta.
Fats – Even if you are on a weight loss diet, it is important to have a certain amount of good fats in your diet. Fat is the second source of energy for the body, next to carbohydrates, which are also important, but are more easily broken down than carbohydrates. Bad fats, or hydrogenated fats, are fats that become solid at room temperature, while good fats have omega-3 fatty acids and are actually healthy for your heart. Some excellent dietary sources of good fats are oils (especially olive oil), nuts and avocados.
Protein – Protein is another source of energy and plays a role in almost every function of the body. Our hair and nails are even made of protein. There are two sources of protein, plants and animals. Animal proteins contain all the essential amino acids, while plant proteins do not, with the exception of soy. Protein is an important part of our diet and should make up about 35% of our daily caloric intake, according to the American Heart Association. Too much protein can actually do more harm than good, so it is recommended that the daily amount is no more than this. When we eat protein-rich foods, we also benefit from our diet because it helps us feel fuller longer. And it helps in muscle recovery after workouts.
Good sources of protein for weight loss diets
When it comes to getting the right proteins in our diet, it is essential that they come from lean, low-fat, animal sources and plants (fruits and vegetables). With the exception of soy, plant proteins are incomplete proteins because they don’t have all the essential amino acids, but when two or more are eaten together, you can get the protein you need. Some excellent sources of plant protein include soy, grains, nuts, legumes and seeds. Animal proteins, which are all complete proteins, include meat (lean), fish, dairy, and eggs, which are considered the perfect source of protein (but those allergic to eggs must get their protein from other sources) .
Getting the protein you need from supplements
There are many different types of protein supplements you can take. One of the most popular types is protein powder, which is probably the most versatile of all the protein supplements on the market today. There are four main types of protein used in these supplements: whey, soy, rice, and egg, and some supplements may contain one or more of these proteins, depending on the type you decide to take.
The most common type of protein used in supplements is whey, for a number of reasons. Whey is the least expensive of the protein supplements and is a complete protein, meaning it contains all eight essential amino acids and 14 non-essential amino acids. Because whey is a milk derivative, a byproduct of the cheese-making process, it may not be the best protein supplement for those who are lactose intolerant or who have allergies to milk and dairy products. Liquid protein supplements are also quite popular and can be purchased in pre-made shakes and smoothies that are portable and easy to take anywhere. Other people enjoy the many different protein snacks available, including bars that taste like chocolate bars and can eliminate eating sweet treats and ruin your diet. For those of you who enjoy salty snacks, there are also some really tasty protein snacks to grab.
Regardless of the type of weight loss diet and regardless of the type of nutritional supplements you are considering using to help with your diet, it is important to first discuss your diet with a doctor, nutritionist, or dietitian. You need to make sure you get enough of the right nutrients with a diet that is low enough in calories for weight loss. This way, you’ll get help planning a healthy diet and help you reach your weight loss goals.
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