What is the one thing you can put in your diet, that if it is the focus of every meal, can help you solve lots of your diet and fitness problems? PROTEIN!!! That’s right. Protein is the secret sauce you need to focus on if you want to see big changes in your diet and fitness. You know how you want to do well on your diet, but trying to follow very restrictive plans seems to complicated and cumbersome to keep up? Well, this one is simple…just make sure you are getting at least 1 gram of protein for every pound you weigh. Don’t believe me? Check out these benefits of protein…
Benefits of Protein
- Increases strength and muscle mass – a protein diet with weight lifting is the best combination.
- Reduces hunger – protein is very filling with less food.
- Decreases cravings – carbs make you crave more. Protein curbs cravings.
- Burns fat faster – protein increases metabolism helping you to burn more calories each day.
- Protein is great for your bones – strengthens your bones and lowers risk of osteoporosis.
- Lowers blood pressure – helps you lower bad cholesterol and triglycerides.
- Helps maintain weight loss – increased protein consumption can help you reduce your weight.
- Helps you stay fit as you age – eating more protein can reduce age related muscle and bone deterioration.
- Helps your body repair itself – protein can help you recover after an injury.
That’s lot of benefits. All you have to do is increase your protein intake to match 1 gram per pound of body weight. But what are some of the best foods to increase your protein intake?
My 10 Favorite Protein Sources
- Eggs – 1 large egg has 6 grams of protein. I eat at least 20 eggs a week.
- Almonds – 6 grams of protein per ounce. Great as a snack.
- Chicken Breast – a roasted chicken breast without skin is 53 grams of protein. Yummy!!!
- Milk – 1 cup has 8 grams of protein. Great in protein shakes.
- Lean Beef – 3 oz serving of cooked beef has 22 grams of protein. Moo…
- Whey Protein Supplements – 20 – 50 grams of protein per serving. Protein shakes!!!
- Quinoa – 20 – 50 grams of protein per serving. I love this stuff.
- Turkey Breast – 3 oz serving contains 24 grams. Great in chili!!!
- Shrimp – 3 oz serving contains 18 grams. I could eat these for hours.
- Peanuts – 1 oz has 7 grams or protein. A great snack.
Other great sources of protein, but not my favorite, include fish, tuna, broccoli, lentils, brussel sprouts, greek yogurt, and cottage cheese. All of these foods are high in protein, so make them the focus of your meals.
You can get all kinds of advice on how to improve your diet, but I am one who pretty much goes by one rule. Try to get a lot of healthy protein in there. It is simple. I simply check for foods with lots of grams of proteins and as low of carbs as possible. That is a diet anyone can follow. When you are buying a meal, or purchasing food at the grocery store, check out the protein content. For the most part, if it is high in protein, you are making a good choice. Just be careful sometimes as some protein bars and foods at restaurants will sneak lots of carbs in with the meal as well, so try to avoid them. Good luck!!!
As always…any time you are significantly looking to change your diet, you should consult with a license physician. The 5and2Guy ISN’T a medical doctor.