It is true if you are able to introduce more protein into your meals, you will be full for longer. Protein is what tells us when we are full. Protein also stops us binge snacking on unhealthy food. Snack foods can help us stop feeling hungry, but doesn’t give us more energy for long. I don’t know about you but id rather not have a sugar crash every day. This can leave you being more exhausted, tired and generally make you feel down.
No matter what diet you look to, no matter which health guru you listen to, they all seem to have the same message when it comes to diets and health; increase your protein consumption.
But what are the health benefits of doing so?
How do you know if you’re eating enough already?
Discover protein benefits:
● How increasing protein aids with fat loss
● How protein preserves muscle mass while dieting, and why that matters
● Exercise recovery: How higher protein consumption helps your body bounce back
Introducing more protein is a bit of a balancing act. If you do increase your protein intake, you won’t regret it. You will actually find doing so helps improve fat loss.
Increasing your protein consumption, while reducing other food types will aid in fat loss. It’s almost like your body doesn’t have a choice but to lose weight.
In general, those on the “S.A.D” (Standard American Diet) consume roughly 50% carbohydrates, 35% fat, and only 15% protein per day. Frighteningly, the USDA advises the public to eat a diet consisting of 60% carbs, 30% fat, and only 10% (!) protein.
However, studies show that changing these numbers around even slightly will be beneficial to your health in general. It will help you to lose weight. Depending on where you live and what religion you are from, can also affect these numbers.
Click here to learn more about food cultures:
Amount of calories per gram matters:
A calorie is a calorie, right?
Not necessarily. It depends on the food type. For example, a gram of fat can contain 2 times the amount of calories than protein or carbohydrate. What you eat is as (or maybe more) important than the amount you eat.
It’s all about satiation. If you feel full, you’re less likely to eat more. A meal or snack with a higher proportion of fat and carbs than protein will force you to consume far more calories than an alternative with higher protein.
Changing the ratio of protein over carbs and fats will aid fat loss because protein has a similar nutrient density but fewer calories. Increasing your protein, you will gradually lose weight as your daily calories will be in deficit, without the hunger pains and difficulty of normal dieting from food restriction.
If you are worried about your calories and protein intake, check out this really cheap ebook. It is really good at providing you with delicious healthy meals.
If you would like to learn more about these recipes click here: Metabolic cookbook.
You will be surprised you haven’t heard of this book before and the best bit is not just the value. Its great for losing weight, keeping weight off, providing you with more energy and is 100% risk-free. Comes with a money back guarantee, so if in 60 days you decide you don’t like it, you get your money back.
The 3 biggest problems this book will solve are:
- Show you the best ingredients to use that help get rid of unwanted excess fat. Unlike other healthy fat loss books, that leave you storing more fat. Most cooking recipes usually include a lot of margarine, high protein dressing or sugar. These recipes are specially designed to help you cook healthier.
- Generally, most cookbooks do not contain a good structure. They are not very well organised and end up leaving you unable to, easily come up with your own meal plans. You just pick out a bunch of recipes and hope to lose fat fast. The Metabolic cookbook is laid out in a way that could help you achieve your goals.
- Do away with an ordinary cookbook. Stop cooking the same boring meals. You will end up eating the same un-metabolic foods over and over again, day after day. What’s more, once you have made these recipes a couple of times you probably won’t use those useless books again. Left on the shelf to collect dust, just like your diet.
The Metabolic cookbook will never be left collecting dust. It will not leave you just eating un-metabolic food that will, ultimately contribute to slow down your metabolism. Other recipes may slow it down, to the point where you won’t actually be losing fat anymore. Instead, you need to be eating the top fat burning foods, to help keep your metabolism where it needs to be.
Protein preserves muscle mass:
Continuing, increasing protein consumption as a whole, or in proportion to other food groups will prevent muscle loss while losing weight.
Losing weight is one thing. It’s the first thing people think of when they want to slim down. Unfortunately though, losing weight does not always equal losing fat. Weight reduction can occur from losing fat, water weight, or, worryingly, muscle. The numbers on the scale may be going down, but not always in a good way. You’ll be losing weight, but looking and feeling worse than before.
It is the layer of fat covering the body that needs to be reduced to give the results you’re looking for. Reducing fat without muscle loss can be tricky while dieting and intensive exercise. Keeping an eye on your diet and increasing protein consumption will help preserve muscle while losing fat. You may not be looking to bulk up, but it’s vital to retain the muscle mass you already have.
Going further, increasing muscle mass beyond your norm will also help the body to lose weight because larger muscle mass burns more calories throughout the day. To increase muscle mass, you should aim to consume 1g of protein per pound of body weight.
Protein aids faster repair and recovery to damage of muscle fibres, tendons and connective tissue caused by exercise. It goes to show that if you are not including enough protein in your diet, it reduces the capability and speed your body has of repairing itself, leading to fatigue, injury, muscle soreness and central nervous system overwhelm.
A simple increase in protein each day will solve a lot of these problems. Try including at least one portion of protein with every meal.
High protein recipes:
I want you to be inspired so to get your taste buds working I have included 3 recipes you will not find in ordinary cookbooks. Below are 3 quick and easy recipes to try which contain a high amount of protein. Use these as a springboard to inspire you to pep up standard recipes by adding protein-rich ingredients.
Delicious protein pancakes:
Feel good about eating these scrumptious protein pancakes. No need for any guilt when eating this delicious treat. These high protein, nutritious, low sugar pancakes can be the perfect protein-boosting start to your day.
2 scoops protein powder (60g)
1 tsp baking powder
3 fl oz cows milk or almond milk
● Combine all the ingredients in a blender and blend for about a minute
● Adjust for consistency — if you would prefer thinner, crepe style pancakes, add more milk
● Brush on some butter, vegetable oil or coconut oil onto a frying pan at medium-high heat
● Pour batter into the pan to your desired size of a pancake
● Cook until bubbles form on the top, and edges are slightly lifting, allowing you to slide your spatula under
● Flip over and do the same on the other side
● Move to a warm plate
● Repeat until batter is finished
Top pancakes with healthy pecan nuts, maple syrup, and blueberries and serve.
Note: Getting the heat perfect can be a bit “fickle” when cooking pancakes. Sometimes, during cooking you’ll need to turn heat down or up depending on the speed the pancakes are cooking or they can cook too quickly and burn.
Super simple protein salad:
Salads can be delicious, but one thing they are not known for is their high protein content. We aim to change this! By simply adding grilled chicken and avocado, you can up the protein content significantly, in a delicious, healthy way.
½ teaspoon paprika
1 tsp salt
½ teaspoon black pepper
1 TBSP olive oil
2 boneless chicken breast
2 ripe avocados
Small punnet cherry tomatoes
1 small red onion
1 Iceberg or Romaine lettuce
For the dressing:
1 TBSP lemon juice
2 TBSP olive oil
Salt & pepper to taste
● Rub the chicken breast with olive oil and season with salt, pepper, paprika and mixed herbs
● Cook under a preheated grill for around 6-7 minutes each side on medium-high heat
● Place on chopping board and cut into thin strips ½ inch in width and leave to cool while preparing salad
● Halve the avocado, remove pip and scoop out onto a chopping board and slice
● Cut the onion in half then slice thinly
● Slice cherry tomatoes in half
● Wash and slice cucumber
● Combine avocado slices, cucumber, lettuce, sliced onion in a large bowl, and toss together
● Add chicken breast strips and serve
● Use mixture of olive oil and lemon juice as a salad dressing
Super simple salmon and couscous:
Throw this scrumptious filling meal together in under 20 minutes. Salmon on couscous. Sounds very elegant and high end, but is so easy to make.
1.45 cups chicken broth or vegetable stock
1.5 cups couscous
1 lb salmon fillets
1 TBSP olive oil
1 onion, chopped
Salt & pepper
1 TBSP lemon juice
● Preheat oven to 450F
● Add olive oil to heavy frying pan or skillet, add in chopped onions and saute for 5 minutes.
● Add chicken broth or stock, lemon juice and bring to the boil
● Add couscous and stir
● Cover with lid and leave for around 5 minutes
● Meanwhile, brush salmon pieces with olive oil and season with salt
● Place skin side down on a non-stick baking tray
● Cook in an oven for 12-15 minutes
● The couscous is now ready. Once the salmon is cooked, transfer couscous to a plate, fluff up with a fork to separate grains. Add the delicious salmon on the bed of couscous
Serve with sliced cherry tomato and chopped spring onion (optional)
Now you know that higher protein can contribute to your health, help you lose body fat, feel more energy, and allow your body to recover quickly and thrive, you’re probably convinced on the benefits of a high protein diet. The good thing is it’s so simple to get started. You don’t need to make any big changes to the way you already eat. Simply add more protein to your meals, and reduce carbs and/or fats accordingly. Very small steps to reap a big reward.