Protein – What We’re Made Of
How to loose weight
What are Proteins?
Proteins are the building blocks of the body. They are the primary source of blood cells, muscle, bone, hormones, enzymes to catalyze metabolic reactions and signaling intermediaries between and within cells. Proteins are constantly being broken down and rebuilt in our bodies. Broken down proteins are secreted by the liver, the primary organ in charge of protein synthesis, and are either reused or end up as waste, primarily through urine. Because we do not store protein, we need to be continuously ingesting them. Our bodies require twice as much energy to synthesize proteins as it does to store either carbohydrates or fat. Thus, the turnover of protein from breakdown to build up requires at least five percent of our resting energy expenditure.
We have twenty amino acids that link together in various ways to make unique proteins with different functions in our body. Eleven amino acids are made inside our body and therefore we do not need to ingest them. Nine of them are considered essential in that we can only get them through food or supplements. The nine essential amino acids are: leucine, isoleucine, lysine, threonine, valine, phenylalanine, tryptophan, methionine, and histidine. How much protein should you eat?
The daily recommended amount of protein for a non-pregnant adult is approximately .37 grams per pound of weight. But this is a rough estimate and your daily needs will depend on your activity level. If you are physically active, you may need as much as .75 grams per pound of body weight.
Eating too many proteins is linked to renal (kidney) disease. However, researchers reviewed studies that looked into the relationship between protein intake and kidney disease. The authors found that excess protein increases calcium and uric acid but did not find evidence of kidney disease in athletes who ingested over 2 grams of protein per kilogram of weight. Excess protein intake is a concern for persons with pre-existing renal disease. But the evidence does not show a link between protein intake and renal disease in healthy individuals. Sources of Protein
Nutritional protein sources include meat, pork, fish, poultry, beans, nuts and whole grains. Animal protein contains the most complete source of protein and they are the most efficiently digested. But herbivores need not fret too much. Soy protein and quinoa are considered complete proteins. Tofu is an excellent source of protein and you can combine plant foods to get your essential amino acids without eating animal products. The Benefits of Protein in Weight Loss
Proteins offer a number of benefits for people trying to lose weight. Recent studies have shown that high protein meals suppress food intake better than low protein meals with the same amount of calories. Protein shows a stronger affect on a person’s desire to eat another meal (satiety) than meals with higher carbohydrate or fat content. High protein diets, such as Atkins, Protein Power and Zone diet have shown to be more effective than high carbohydrate diets to reduce weight. Finally, people on high protein diets voluntarily eat less than in those on low protein diets.
The rate of muscle protein synthesis declines as we age. An increase in essential amino acids, such as leucine found in soybeans, cowpea, beef and fish can increase protein build-up and decrease protein breakdown. Most people eat high carbohydrate diets that tend to have hidden calories that make it difficult to lose or maintain weight. Replacing carbohydrate heavy foods with protein will help you minimize wasted calories and decrease the need to snack between meals. Healthy foods high in proteins:
* Free Range Chicken and Turkey * Black, pinto, lentil and soy beans * Leafy green vegetables such as spinach
Foods high in proteins to avoid
* Cold Cuts * Hot Dogs, Sausage, and Canned Meats * Mackerel and Shell Fish
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