Everyone knows that protein increases your energy, but did you know that it also has the powerful ability to help you lose weight? For women, the more protein they can add to their diet (while taking away those sweet breads and rich carb dinners) the more manageable their weight loss will be. Here’s what to know so that you can feel and look your best.
Why and How Women Can Lose Weight For Good With a Protein Rich Diet
The fact is, most of us don’t get enough protein as we should. With the busy lives we lead, we skip breakfast (besides that much needed cup of coffee to get us through morning meetings and deadlines), eat lunch on the run and pack on the carbs and vegetables in the evening. Where does protein fit in our diet and who is to blame as we pack on the pounds? When we monitor what we eat through a protein rich diet, we only help ourselves.
Based on a 2,000 calorie diet, the FDA suggests consuming 10% protein daily. For women, a daily intake of 46 grams of protein is recommended, according to the Institute of Medicine. Nitrogen, which is found only in protein, provides an important molecule in our body that is responsible for building muscle mass and strengthening our body’s ability to work at a optimum level. So what does that have to do with weight loss? Protein rich foods are not only packed with nutrients, but fill our bodies up quickly so we don’t reach for the potato chips afterwards. Examples of protein rich foods include:
· Eggs. Whether you scramble them, boil them or serve them in an omlette, eating eggs are a great way to start your day. They’ll keep you fuller than many cereals out there and give you the brain power you need to stay motivated through that morning meeting, all the way until lunchtime.
· Fish. Whether you make yourself a tuna sandwich or eat a 3-oz serving of shrimp, boiled, baked or grilled fish will contain 25 g. of your daily intake.
· Meat. Meat is a wonderful source of protein, and can take the form of steak, lean ground meat, chicken, lamb or turkey. Consider adding one cup of diced chicken meat to your stir fry for dinner and consume 43 grams. Be creative with your protein by adding new spices, marinades or serve alongside couscous or angel hair pasta.
· Beans. Another way to feel fuller longer and to help you lose weight, beans are an excellent source of protein. Packed with the amino acids women need for increased stamina and energy, it’s a great way to feel and look thinner in no time. Served boiled soybeans sprinkled with sea salt as a snack before dinner (this will help you to reduce your portion size during dinner as well!) Just a cup of soybeans will give you 29 grams of your daily intake! Other beans such as white, black or navy beans will provide 15 grams in a single cup.
If you’re really serious about losing women, ladies – the answer lies in the protein. Kick start your weight loss by boosting up your protein intake to thirty percent (roughly 600 calories a day) and see instant results. Your body won’t just shrink and tone, but you’ll have lasting energy throughout the day for all that you need to do. Finally, you can kick that 3pm energy lull and face those afternoon deadlines without depending on a latte to do it for you.
Jason S. writes for Iron Science, a manufacturer of quality nutritional supplements such as whey protein and creatine.