Hi My name is Dr. Jamison Blue (Rheumatologist) (SAMRC: South African Medical Research Council ).
Today i want to talk about all the benefits of a High Protein Meal. Regular consumption of High Protein Meals is very important, regardless if you are a meat eater or not. No matter what people say, eating protein can help you maintain healthy weight & a healthy lifestyle. Protein is one of the most essential building blocks for bones, muscles & cartilage alike.
This article is going to talk about the 5 most important benefits of protein
1) High Protein Meals will boost your metabolism.
Consuming a high protein lunch will prevent metabolic slowdown. The perfect example is The Biggest Loser show. (The reality TV show). New York Times published an article on a winner of one of the seasons – what they found out years later was that all of them gained all or more of the weight back that they lost on the show, And the reason why is because – of metabolic slow down. They have been practicing what they learned in the show ( Non High Protein Meals & intense workouts ) and in the course of time – every day when they wake up their metabolism is burning about three to five hundred calories less per day.
2) A High Protein Lunch will help reduce hunger for the remainder of the day
A meal with good amount of protein particularly helps regulate your hunger for the next 12 hours. There is a hormone called Ghrelin which controls whether or not you’re hungry. So when you get a hunger pain or you feel hunger – that’s a sign that you’re releasing more gremlin, so basically when you consume more protein – your body releases less Ghrelin and that’s how you can control your hunger. There is even research that shows that High Protein Meals can also reduce night time cravings for a snacks as well.
3) High Protein Meals are proven to burn more calories because of the thermal effect.
So for those who did not know – your body burns more calories digesting protein than it does digesting carbs and fat. You get about a 30 percent more calorie burn by digesting protein, because with a high protein lunch or dinner – you increase the thermal effect in your body which in turn helps you burn more calories.
4) High Protein meals helps in weight loss and weight management.
Despite what some would say – protein helps you lose more fat when doing it with a proper weight loss regime & calories count schedule. There are multiple research papers to prove that People who increase their protein intake while dieting have lost more body fat that people who have followed a low protein diet .
5) High Protein Meals prevents muscle loss
When we diet we are in the process of loosing fat in our body – this puts our muscle at risk and a lot of times we actually start to lose that muscle. So… by having a high protine lunch / dinner you prevent muscle loss and you can actually build more lean muscle. Now the key is is getting the right types of protein and this is where people make a big mistake ( especially the non meat eating people). They treat Foods like nuts, almonds, cheese and yogurt as protein sources- which is really not good as a source of protein. If you simply look at the label of raw nuts or cheese or regular yogurt you’re going to find that the fats in these products are much higher than the protein. These products are no where close to being high protine melas, but are actually meals that are high in fat. One is much better off sticking with animal proteins like poultry, sea food, eggs, red meat…etc . (For vegetarians- Soy & Tofu are the 2 best sources of protein)
Protein is a important aspect for various cells in the body. For those who did not know – hair and nails is pure protein. In other words a humans hair and nails is made up of protein. Another important factor is that the human body uses protein to build and repair tissues, that what bodybuilders and athletes love to consume a lot of protein on regular basis. Protein is also used to make various hormones, enzymes and other body chemicals, and as mentioned before Protein is an important building block of bones, muscles, cartilage, skin, and blood.
what types of protein should you eat ??. Healthy types of protein foods is always the best bet. One should always choose foods like turkey or chicken breast without the skin, pork tenderloin or a boiled eggs (eating 7 yolks per week is allowed) fish or shellfish that’s not fried, lean beef such as sirloin or tenderloin, ground beef that’s 90 percent lean or higher, lighter low-fat cheese turkey bacon or sausage and soy meats
The types of meats that you want to avoid most of the time are protein foods that are not as healthy: like fried meats, chicken or turkey wings or legs with the skin, fried fish or shellfish, full fat cheese, ground beef that’s 85% lean or lower, salami, Bologna, pepperoni, bacon, sausage and ribs
So how much protein should there be in a high protein meal ??. In general a quarter of the plate or 1/4 of the plate should be filled with a lean type of protein, the rest of the plate should be filled with a good amount of vegetables and a small amount of crabs.
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