7 Reasons to Pay Attention to Protein Foods

Why protein foods are so great? How are they helpful in reducing weight, controlling blood sugar, improving muscle mass, etc.?

If you are looking for answer to these questions, fortunately you are in the right place.

Many studies found that eating enough protein foods regularly is great in term of belly weight loss and building block of muscle. And protein is good for many more causes as you will see in this article.

1. Protein foods to lose belly weight

Protein is very effective macro-nutrient in losing your body weight. But the question is - how? It helps you lose body fat in following ways:

• Protein foods Satisfy you more than fat and carbohydrate, decreasing hunger, appetite levels, and cravings for late night snaking.

•  Help in burning fat. Your body cannot effectively burn fat without help of protein and carbohydrate. Moreover, when you lose weight, you also lose your muscle. That is why you should take more protein foods during the time of weight loss.

•    Can help you reduce weight about 10 pounds in 3 month just if you eat protein at 35% of your calories.

• Maintain long-term health body shape as you are accustomed to the food habit.

•  Can reduce hunger hormone ghrelin. And thus protein can make you feel full.

2. For muscle mass and strength

There is no alternative to protein that can build and maintain healthy muscle mass and body strength. Protein forms blocks of muscles, giving you a satisfactory shape.

After and before intense exercise you should take enough protein to help increase muscle recovery, promote muscle synthesis, and protect from other health problems. Protein is essential for repairing and growing your muscle stronger.

3. Protein for stronger and healthy bones!

Recent studies found that there is a strong relationship between protein and bone mass. High protein intake can beneficial for your bone health in many ways like:

•  Improving calcium absorption
• Increasing stimulation of the secretion of insulin-like growth factor-1
• Preventing bone weakness and fractures
• Helping in healing broken bones
•  Increasing lean body mass.

Bone loss can occur in elderly people due to insufficient protein intake (less than 15% of calories).

4. For healthy and functional brain

When it comes to cognitive health, protein is boss. It is essential for your body to produce enzymes, hormones, and neurotransmitters, which boost your cognitive function.

More importantly, amino acids from protein foods are great in term of concentration, focus, and sharp memory. Research showed that consumption of adequate protein can improve learning and skills.

5. Protein for sound heart and proper blood sugar

Protein is one of the best natural remedies for high blood pressure, which is a leading cause of heart attacks, strokes, and chronic kidney disease. Intake of adequate protein can reduce the risk of high blood pressure.

Studies have shown that high-protein, low-carbohydrate diets help in reducing serum triacylglycerol, increasing HDL cholesterol, and increasing LDL particle size. And these are great in term of heart and blood pressure.

High protein foods are also great in the treatment of type 2 diabetes. And high-carb and high-sugar foods increase your blood sugar levels tremendously; high-protein foods don’t.

6. For stress reduction

Amino acids in protein foods help in maintaining hormonal balance, and reduction of your anxiety. High stress can cause blood sugar imbalances where protein comes into play.

It is also helpful in improving your sleep, as well as working efficiency.

7. For reducing consequences of aging

Protein foods help your body synthesize the master antioxidant glutathione which can slow the effects of aging. Adequate protein is also essential for protecting yourself from age-related diseases like Alzheimer’s disease, Parkinson’s disease, liver disease, sickle cell anemia, cancer, and viral infections.

Muscle loss due to aging makes you look bad. And you can avoid that with high-protein, low-carb foods intake. Moreover, protein is nice when it comes to stronger immune system.

What are the best sources of protein

Following are the most common and best sources of protein:

• GREEK YOGURT:  Protein 23g  per 8 oz. serving
• COTTAGE CHEESE:  Protein 14g  per 1/2 cup serving
• SWISS CHEESE:  Protein Power: 8g  per 1 oz. serving
•  EGGS: Protein 6g  per 1 large egg
•  MILK:  Protein 8g  per 1 cup serving
•  STEAK (TOP OR BOTTOM ROUND): Protein 23g  per 3 oz. serving
•  GROUND BEEF (95% LEAN): Protein 18g  per 3 oz. serving
•  CHICKEN BREAST (BONELESS AND SKINLESS): Protein 24g  per 3 oz. serving
•  MIXED NUTS: Protein 6g  per 2 oz. serving

How much protein you should take

USDA recommended daily intake of protein for adults who are at an average weight and activity level is:

•  For men – 56 grams per day

•  For women – 46 grams per day

And eating protein at 15 to 20 percent of your total calorie is enough to prevent deficiency. But if you want to lose body weight in a healthy way, you can keep 30 to 35 percent protein in your calorie.

Conclusion

Eat plenty of protein foods every day to keep your body health, control your weight, and get a satisfactory body shape.

Remember that there is no alternative to foods. So control your body with proper foods.

I would like to hear feedback from you in the comment.

You may like to read: 

How to Lose Belly Fat in Health Ways for Lifetime

Do you want to lose belly fat for short time or lifetime?  If for short time, sorry this is not the right article for you as I’m not going to suggest you of either using a crash diet or going to gym.  And if for lifetime, fortunately you are in the perfect place! In this post, you will learn how to lose belly fat for lifetime without having negative impact on your health.

Weight gaining in the belly is a common problem in this contemporary robotic world. And you’re facing this problem mostly for your life style. Yes, life style...Read full article