Are you eating enough protein?
Protein is a dietary superstar! It is the building block of bones, muscles, skin, blood and more.
Research consistently shows that eating protein helps us feel full longer, in turn eating less which can result in weight loss.
The reason for this is that our body takes longer to break down protein than it does carbs or fat. Protein also stimulates the release of satiety hormones in the gut (leptin).
Other benefits of eating protein rich meals include:
Reduced blood sugar swings
Maintaining muscle tissue and promotes muscle repair
It's a major player in immunity, hormones, enzymes, sleep, digestion, and even ovulation.
Symptoms associated with insufficient protein are:
Frequent colds and sore throats (lowered immune function)
Irritability
Chronic fatigue
Poor mental focus
Sugar cravings
How much protein should you eat?
That depends on your weight, your wellness goal (whether you want to lose fat, gain muscle or maintain) and your activity level. Also, If you are pregnant or lactating it can affect how much protein you need to eat.
Recent studies suggest that in order to thrive we require between 1.6 and 2.2 grams of protein per kg of weight, so if you are a 150 lbs (68kg) person you should aim for 108-150 grams of protein per day.
It is also recommended that for better absorption we space it out over the entire day’s meals and snacks, rather than loading up at dinner.
Here are some great sources of protein to give you a better picture of how you can meet these requirements:
Food Protein (grams)
3 oz lean beef 26
3 oz tuna, salmon, haddock, or trout 21
3 oz cooked turkey or chicken 19
6 oz plain Greek yogurt 17
½ cup cottage cheese 14
½ cup cooked beans 8
1 cup of milk 8
¼ cup of nuts (all types) 7
1 egg 6
Source: USDA National Nutrient Database, 2015
Now, here is a recipe you will love! Each serving has 20 grams of protein, loaded with Omega 3 fatty acids, B vitamins, vitamin A and just plain deliciousness!
Smoked Salmon Egg Cups (serves 3)
Ingredients:
1 ½ Tbsp avocado oil (olive oil also works)
6 eggs
1 Tbsp chives (chopped)
Sea Salt & Black Pepper to taste
1 cup spinach (chopped)
4 oz smoked salmon (roughly chopped)
Instructions:
Preheat the oven to 350ºF (177ºC) and lightly grease a muffin tin with oil.
In a small bowl, whisk together the eggs, chives, salt and pepper.
Add the spinach and then the smoked salmon to each muffin tin, then pour the egg mixture on top. Bake for 20 minutes. Remove from the oven, let cool and enjoy!
Recipe from That Clean Life