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How to Lose Belly Fat with Protein

a measuring tapeIt is important to take protein in every meal if one wants to become leaner, lose belly fat or gain muscle! Many people know that they need to avoid trans fatty acids, carbs and processed foods while changing their eating habits to burn belly fat. Some of them realize that it is essential to consume certain foods too that help to lose belly fat – protein is one of them.

You should understand that protein is very important to create new cells for your bones, nails, muscles, skin and hair. Protein is about 15 to 20% of your body weight. It is required for managing proper and healthy functioning of your immune system and to build muscle tissue.

Contrasting to carbohydrates that are stored in the liver and muscle as glycogen that are used when required, protein cannot be stored in your body. That is the reason why you have to take protein in your every meal. Sources of good proteins include lean chicken, egg whites, fish, lean turkey, low fat cottage cheese, lean red meats, whey protein powder and others.

How Protein Helps in Your Belly Fat Loss Goal?

Thermic Effect

Protein is well known for its highest thermic effect of all the foods. Thermic effect is nothing but the quantity of energy, which is calories, required for digesting, absorbing and digesting this nutrient (protein). Your body has to work harder in order to break down this nutrient and thus increasing your metabolism. Its thermic effect is higher than that of fats and carbohydrates, and is very less likely to be transferred to fat than other nutrients. That is why a higher protein diet is essential to lose belly fat.

Builds and Maintains Your Muscles

Do you know that you can burn belly fat faster when you have more muscle? Good protein can prevent the breakdown of your muscle when taken soon after a workout, and it offers necessary amino acids to rebuild the muscle. To lose belly fat, the common guideline of protein is about 30% of the total intake of calories or 1 gram protein per a pound of body weight. You need to be sure to increase the protein intake if you are on a low carbohydrates diet.

Curbs Hunger

Consuming only carbs causes variation in insulin and blood sugar levels. The over emission of insulin encourages fat storage and stops losing belly fat. Insulin is released when blood sugar level is high in your body, to clear up extra glucose in your bloodstream.
Lower levels of blood sugar can result in fatigue, mood swings and cravings for carbs. You can maintain stable insulin and blood sugar levels by combining carbs in every meal along with lean protein. This makes you feel complete and more satisfied for a longer time, and prevents your cravings.
Thus you should include enough protein to your diet if you want to lose more belly fat quickly. Intake of protein does not have any hard rules. Now that you have understood the importance of protein to lose belly fat, so start including it in every meal! To know more, Visit This Link.

High Protein Vegetables: Benefits & Examples

spinach is a vegetable high in proteinMany people spend a lot of time planning and setting goals that would enable them achieve the best things in life. However, most of these same people do not pay enough attention to their body’s health.

What can a Man Achieve with Poor Mental and Physical Health?

It is imperative to eat foods that add value to your body, such as high protein vegetables. Protein is a body building food that helps to build strong muscles, bones and teeth. It can be found in both animals and plants but studies have shown that plant protein is healthier. This does not automatically make the animal protein bad for human consumption. Animal protein has been proven to be very concentrated and people are advised to limit the amount they eat in one setting.

In the USA, for instance, the suggested amount of protein (plant or animal) that people should add to their diet each day is about ten percent. This means that if an American wants to remain healthy he or she should not add more than ten percent protein to the diet. Studies however has also shown that many people do not care about these limitations and they eat more than is necessary (or necessarily healthy).

For those who want to maintain good health, a normal body size and fresh and glowing overall appearance, high protein vegetables are the way forward.

High protein vegetables can be combined with animal protein such as meat, milk and eggs, but in the right proportions. Vegetarians do not have to look for proteins in animal foods if they do not want to.

Two High Protein Veggies:

  1. Brocolli
    Eating a variety of veggies that are known to have a high amount of protein is enough. While all vegetables and fruits are recommended, not all contain body building elements. Some of the best foods to eat if one is looking to add plant protein in their diets include Broccoli. This is one the best sources of high protein vegetables. One cup of broccoli contains about three to four grams of protein. It will give the required level of protein each day if combined with other foods such as beans. It should be chopped and steamed to make it easier to prepare and eat. It can also be eaten raw without salt. Brocolli is a source of a Vitamins and minerals too.
  2. Spinach
    Spinach is an amazing example of high protein vegetables too. One cup of spinach is known to contain five grams of protein. This food, just like kale, is very easy to prepare by chopping and steaming. It can also be eaten as salad to benefit from its other nutrients like fiber and folate not to mention vitamins.

The Side Effects of a High-Protein Diets

High-protein, low-carbohydrate diets are very common especially with body builders and those who want to lose fat. For some, it is the best way to keep their bodies trim and full of muscles.

Body-building experts suggest eating only protein (and very limited carbohydrates), combined with continued weightlifting can effectively make your muscle grow bigger.

The Zone Diet, Atkins, Sugar Busters and Protein Powers are among the popular high-protein diets. The concept of all of these diets is the extended protein consumption and lessened carbohydrate intake.

A report released by the American Journal of Physiology states that individuals consuming very high amounts of protein can help burn tremendous amount of fats. However, a high-protein diet is not always advisable. It may cause a lot of side effects.

Known Side Effects

Excessive intake of protein, especially animal protein, is not recommended because it promotes nutritional imbalance and deficiency. If your nutrition is not balanced, then your health will be compromised. High-protein diet might be helpful if you want to lose weight, but it might raise your risk of having degenerative diseases, as well.

If you are in a high-protein diet, and your protein contains high levels of animal fats, then you will have a greater chance of developing gout and kidney stones.

It is also more likely for you to have liver problems. High-protein diet could also promote high-blood pressure, and development of fatty tissues around the heart, which may cause heart diseases.

Animal protein can also make you smell bad. This is because of the ketones produced by the proteins. Ketones are accumulated inside the body, which are then released by the body through the sweat and salivary glands. In addition to the foul breath and body fumes, you will experience nausea and dizziness during your initial state of Ketosis.

People who only eat protein tend to develop vitamin deficiencies, such as Beriberi. Since high-protein dieters avoid fruits and vegetables, vitamins and other nutrients that might be present only in this food group will be lacking in their system, hence the vitamin deficiency. Fruits and veggies are the main source of antioxidants like beta carotene, bioflavonoids and Vitamin C. If you cut your intake of antioxidant-rich foods, your body will be exposed to a whole new range of diseases.

Additionally, if you are in a high-protein diet, but do only minimal to no exercise, then your body mass would not develop. Bulking up on muscles does not only involve eating protein, you also need to burn the fat deposits to develop lean body mass. If you do not follow your diet with enough exercise, then chances are, you’ll only end up with a large mass of fat around your body.

Therefore, if you are planning to follow a high-protein, low-carbohydrate diet, then you should see to it that you are under a physician’s supervision.

No matter how much you want to lose weight and gain muscle, it is always a must to put your health first before anything else. If your doctor thinks that a high-protein diet is not the best weight loss method for you, then you should follow his or her advice. There are other available weight loss methods that can be very effective without needing to compromise your health.

Protein for Weight Loss

There are many ways of losing weight and one of the most effective and known methods is following a protein diet for weight loss. What makes protein as an effective weight loss regimen is that it is made of different amino acids that are known for activating and increasing your body’s metabolism.

Losing Weight with Protein

If you want to get enough protein without the usual fat, you can try taking in whey protein of high quality regularly. These are usually made using an advanced filtration technology which ensures that protein molecules are left intact. By using this process, the harmful cholesterol, lactose and saturated fat are all removed, which leaves you with a leucine-rich supplement for enhancing your body’s metabolism hence, the rapid weight loss.

Some of the most common foods that contain leucine are dairy and animal products such as eggs, milk, cheese, lean meat, chicken, peanuts, and seeds. If you try avoiding dairy products and red meat, you will find it harder to get high amounts of leucine in your system, although it is still possible to consume this type of amino acid from other food sources. By taking in whey protein, you need to make sure that you avoid processed soy protein, since it can pose risks to the health at high amounts.

How Protein Diet Can Help Increase Your Metabolism

Leucine rich diet is more effective if it is combined with lower carbohydrates, so that it can improve the blood’s sugar metabolism, weight loss, and even help improve the body’s cardiovascular health. Another benefit of protein diet weight loss is that it can help prevent muscle loss, while in the process of losing weight. This only means that following a protein diet would only reduce the fats in the body, and not the muscle. High carbohydrate diet on the other hand, does not promote weight loss much but instead, promotes muscle loss in the process.

Another benefit of following a protein diet for weight loss and consuming foods that are high in leucine is that this type of amino acid can directly affect the insulin, making it work more efficiently in the body’s muscle. In fact, diabetics will also find this type of diet effective for their insulin needs since leucin helps the muscles utilize glucose as its fuel thus, supporting the healthy function of insulin.
Consume protein-rich breakfast everyday

Breakfast will always be the most important meal of the day because aside from providing your body the energy it needs to function, eating breakfast that contains protein-rich food activates the liver thus, increasing the body’s metabolic rate. In fact, consuming a protein-rich breakfast can help increase the body’s metabolic rate by as much as thirty percent.

Unlike carbohydrates and fats which can be used by the liver easily, protein needs to be disassembled and brought back together in another part of the body thus, entailing harder work for the liver. This method makes the liver work harder and faster thus, increasing the body’s metabolism, making it easier for you to digest food and lose weight in the process.

Top 10 High-Protein Foods

Protein is an essential nutrient, which is composed of the amino acids needed to promote proper growth and perfect function of the body. Although the body is able to manufacture some of the amino acids necessary for the production of protein, there are still some that can only be obtained from eating protein sources.

At present, there is still a debate on a person’s protein requirement per day. However, experts have finally agreed on the RDI or Recommended Daily Intake of protein, which is 56 grams for male aged 19-70 and 46 grams for female aged 19-70. Protein deficiency can lead to muscle atrophy, a disease of the muscles; and can also lead to disrupted growth in children.

Therefore, to be able to grow properly, your body needs sufficient amount of high protein foods everyday.

Here is a List of Top 10 Foods Rich in Protein:

1. Cheese. Cheese is a great source of protein, but of all kinds of cheeses, low-salt Parmesan offers the highest amount of protein per serving (41.6 grams of protein per 100 grams). Cheeses, such as Mozzarella, Romano, Swiss and regular Parmesan havelower levels of protein compared to low-sodium Parmesan, but still higher compared to other food sources. Nevertheless, spreadable cheeses, such as pasteurized cheese food and soft cream cheese, provide only 16 grams of protein per serving of 100 grams.

2. Mature Beans. Did you know that the older the bean, the more protein it has? Eating a hundred grams of roasted mature beans can give you high amount of protein of up to 39.6 grams. That’s 68 grams of protein per 1 cup of cooked matured beans.

3. Lean Beef. The leanest part of beef contains high levels of protein. The top round, most especially, has about 31 grams of protein per 3 ounces of meat, which is the ideal serving size for lean meats.

4. Other Lean Meats. Most meats with little fat provide about 30% of protein RDI per 100-gram serving. A serving of chicken (100 grams) has less than 33 grams of protein, while pork chops typically have 19.2 grams of protein per piece. Lamb chops and lean turkey are great sources of dietary protein, as well.

5. Roasted Pumpkin and Watermelon Seeds. Did you know that roasted squash or pumpkin seeds contain 74.8 grams of protein per cup? They are rich in protein and are very cheap. Watermelon seeds are high in protein, too; with about 28 grams per 100 grams of cooked seeds.

6. Fish, such as tuna, salmon halibut and tilapia are rich in protein, too. APrt from the protein, they are also rich in Omega 3 and 6 fatty acids that help reduce the risk of developing heart disease. Yellow Fin Tuna contains about 30 grams of protein per 100 grams, anchovies with 29 grams, salmon with 27 grams, snapper with 26 grams and tilapia with 26 grams.

7. Fish Eggs. Caviar and roe are considered a delicacy, but did you know that they are excellent sources of protein, as well? A hundred-gram serving of caviar provides 24 grams of dietary protein.

8. Marmite. Marmite, or yeast extract spread, is a popular food in Europe, particularly Britain. It is an excellent vegan source of protein and Vitamin B12, with about 1.7 grams of protein per teaspoon.

9. Crabs and Lobsters. These rich-tasting crustaceans do not only provide extraordinary gastronomic experience, they are also a great source of protein. You can have 26.4 grams of protein per 100 grams of lobster meat (about 43 grams of protein per lobster), and crabs have 19.4 grams of protein per 100 grams of meat.

10. Legumes. Legumes, such as lentils, peanuts, and pulses, are excellent source of protein, especially for vegans. Peanuts contain about 6.6 grams of protein per ounce, while lentils have 17.9 grams of dietary protein per 1 cup serving.