How to Lose Weight and Burn Fat: The Best Diet For Getting In Shape - Protein Tips!

Want to discover the best way to lose weight, burn fat, and get in shape? There are many vital aspects, but you can't miss these tips on protein!

1. Step 1

   We have all heard the expression 'protein power'. What does it mean? Is protein just for bodybuilders? How important is protein for the average everyday person?
   
   Protein is for everybody, we all need it. It energizes us and keeps us running on 'high octane' all through the day. It gives the body that metabolism boost that fuels us right through the whole day.
   
   Bodybuilders, fitness trainers, people wanting to lose fat and tone up. Even 'couch potatoes' can benefit from protein.
   
   Why is protein so special? Did you know that eating protein food causes the largest metabolic response by our bodies?

2. Step 2

   Metabolism, metabolism, metabolism. When people talk about losing weight, that word inevitably come up. We just love to blame our metabolism for that extra fat!
   
   But it does not have to be that way! When we eat protein food, our bodies use up to 25% of the food calories just to break it down and digest it!
   
   So, you want a faster metabolism? Eat more protein, simple as that.
   
   What else make protein so special and productive for us? Protein is crucial to proper hormone and enzyme activity within the body. It stabilizes blood sugar levels.
   
   Protein is what rebuilds our muscle tissue. Healthy muscles mean a healthy metabolism. Simply put, protein is very important to a productive metabolism.
   
   How do we most productively and easily incorporate protein power into our everyday routine?

3. Step 3

   Take a field note from bodybuilders. They have shown us time and time again that the 5-6 meals\snacks per day type of eating is very productive. Be sure to eat 2-3 snacks in everyday if you want to maximize your metabolism.
   
   One easy way to add quality protein to your diet is with a protein bar. Protein bars make a perfect snack, no matter what your goals.
   
   Remember, portion control and eating a proper amount is very important. Always read those labels and make sure you are well aware of what you are eating.
   
   Protein power. Maximize your metabolism by making sure you are eating a proper amount.

How to make a Weight Loss Protein Shake

A weight loss protein shake will boost your metabolism. If you want enough energy to last all day, here is a weight loss protein shake.

Things You'll Need:

• Protein shake powder
• Blender
• Desire to lose weight

1. Step 1

   Make sure you have high quality protein powder and a blender to make your weight loss protein shake. It doesn't have to taste bad either. You can match the flavor of your protein powder with your shake. It is important to have quality protein powder because it lasts longer in your system.

2. Step 2

   Add protein powder to your weight loss protein shake. Banana flavor works well if you add two bananas. One full scoop should be enough, although it depends on your weight. Packing so much protein into a shake makes you feel full without eating a lot.

3. Step 3

   Place two ice cubes into the blender and add your favorite juice. A weight loss protein shake juice that works well is pineapple juice.

4. Step 4

   Blend your weight loss protein shake for about thirty seconds. It is best to drink it quickly before it settles. This is an easy way to lose weight when you do it consistently

High-Protein Liquid Diet

By Ann Olson, eHow Editor
Many people use high protein liquid diets as a means of quick, rapid weight loss. Weight loss clinics have used high protein liquids diets since the 1970s to help obese individuals lose weight. High protein liquid diets are not recommended by the medical community, however, due to surmounting evidence showing it causes physical and mental harm.

Features

1. High protein liquid diets only allow dieters to drink high protein liquid shakes to lose weight. It is very low in calories; on average, dieters consume 800 calories per day.

Significance

2. High protein liquid diets are used for weight loss purposes. Physicians also prescribe it to patients before undergoing certain surgeries, including stomach and bowel surgeries.

Time Frame

3. Liquid diets last from 3 days to 2 weeks. Many physicians do not recommend dieting over 2 weeks, due to the increased risk of developing ketosis.

Effects

4. People on high protein liquid diets experience rapid weight loss. Other effects include dizziness, fainting, dehydration and heart palpitations.

Theories/Speculation

5. Alternative health practitioners believe high protein liquid diets clean out the colon, removing toxins from the body. These claims are not supported by the medical community, however.

What Foods to Eat on a Protein Diet

Protein is an essential nutrient for our bodies, especially if we wish to lose weight and/or have strong, toned muscles. Those who work out know how vital protein is toward keeping muscles from getting sore and damaged. Without this nutrient, it would be impossible to move the day after a workout. Protein can be received in many foods, and most bodybuilders put themselves on a diet of high-protein foods. Knowing what foods to eat on a protein diet will help you acquire strong muscles.

Poultry

1. Chicken and turkey are the best sources of protein among meats. They offer more lean cuts, which means you can have a solid amount of protein with less saturated fat. White meat is a better choice than dark. A 3.5-ounce chicken breast will yield approximately 30 grams of protein.

Seafood

2. Fish and other seafood is also an excellent source of protein. They contain very little fats as long as they are not fried or breaded, which makes them an excellent choice when increasing your protein intake. A small 6-ounce can of tuna can give you 40 grams of protein. Lobster, crab and shrimp are also beneficial sources of protein.

Beef

3. Though beef gives you a large amount of protein, it is also the fattest meat. Therefore, it should only be eaten in moderation, and only the leanest cuts should be consumed. Ground beef should be 93/7 on the fat ratio. Other cuts from the round and sirloin is OK as long as the visible fat is trimmed away.

Nuts and Seeds

4. Nuts and seeds make a large amount of protein, making them a popular snack for bodybuilders. These do contain some saturated fats, which are healthy in moderation. Two tablespoons of peanut butter will give you about 8-to-10 grams of protein, while 1/4 cup of other nuts and seeds contain 3-to-10 grams (See resources for full list).

Beans and Soy

5. Beans and soy are often eaten as an alternative to meats, especially for vegetarians. They offer lots of protein, as well as substantial amounts of fiber and other nutrients. One cup of most cooked beans will give you about 17-to-20 grams of protein. Soybeans contain 28 grams of protein per cooked cup. Tofu, a chosen meat alternative, yields about 40 grams per cup.

Eggs

6. Eggs can be cooked in many ways and added to almost every meal as a protein supplement. One large egg contains about 6 grams of protein. Therefore, they are recommended to be eaten along with protein-rich meats and vegetables.

Protein is necessary for the building and repair of body tissues.
It produces enzymes, hormones, and other substances the body uses.
It regulates body processes, such as water balancing, transporting nutrients, and making muscles contract.
Protein keeps the body healthy by resisting diseases that are common to malnourished people.
Prevents one from becoming easily fatigued by producing stamina and energy.
Protein is found in muscles, bone, hemoglobin, myoglobin, hormones, antibodies, and enzymes, and makes up about 45% of the human body. Muscle is approximately 70% water and only about 20% protein. Therefore, increasing muscle mass requires extra water, extra energy in the form of carbohydrates (to maintain the needs of that extra muscle), and a little extra protein.

According to Dr. Dan Benardot, for an athlete increasing muscle mass at an extraordinarily high rate of 1 kg/week (2.2 lbs of extra muscle per week), only 4 extra ounces of meat per day would be needed. In most surveys that have been done on athletes, protein intake from food far exceeds requirements. The generally accepted athlete requirement for protein is between 1.5 and 2.0 grams per kilogram of body weight. Many studies show that athletes commonly consume well over 3.0 grams per kilogram of body weight. Most athletes need slightly more protein than non athletes. However, muscle strength, size, and shape comes from athletic training, not dietary protein intake

Two to three servings of lean meat or alternatives each day should give enough protein to meet requirements.
Vegetarian athletes may need two to three servings of legumes, eggs, nuts, seeds or additional dairy products each day.

(sharing info)

Another reason weight loss is achieved on these high-protein diets, at least temporarily, is actually due to water loss. The increase in the amount of protein consumed, especially from meat and dairy products, raises the levels of uric acid and urea in the blood. These are toxic by-products of protein breakdown and metabolism. The body eliminates this uric acid and urea by pumping lots of water into the kidneys and urinary tract to help it flush out. However, a detrimental side effect of this diuretic response is the loss of essential minerals from the body, including calcium. The high intake of protein leaches calcium from the bones, which leads to osteoporosis.

Medical evidence shows that the body loses an average of 1.75 milligrams of calcium in the urine for every 1 gram increase in animal protein ingested. Additionally, as calcium and other minerals are leached from our bones, they are deposited in the kidneys and can form into painful kidney stones. If a kidney stone becomes large enough to cause a blockage, it stops the flow of urine from the kidney and must be removed by surgery or other methods.

Plant-based proteins, like that found in soy, lowers LDL cholesterol and raises HDL (the good) cholesterol. This prevents the build up of arterial plaque which leads to atherosclerosis (hardening of the arteries) and heart disease, thus reducing the risk heart attack and stroke. The amount and type of protein in your diet also has an important impact on calcium absorption and excretion. Vegetable-protein diets enhance calcium retention in the body and results in less excretion of calcium in the urine. This reduces the risk of osteoporosis and kidney problems. Interestingly, kidney disease is far less common in people who eat a vegetable-based diet than it is in people who eat an animal-based diet. By replacing animal protein with vegetable protein and replacing saturated fat with unsaturated fat, like that found in olive and canola oils, you can avoid the pitfalls of the typical high-protein diet. You will be able to improve your health and regulate your weight while enjoying a vast array of delicious, nutritionally dense, high fiber foods.

(Not necessarily my opinion but more information)

Understanding Your Daily Protein Needs

Protein is an essential nutrient for good health. Without sufficient protein, our bodies won’t be able to work as well as they should. For example, you won’t be able to build lean, healthy muscle nor will some of your body’s important functions, such as your immune system, work correctly. However, most of our protein sources are also high in fat so finding the right balance and eating enough protein for a healthy body can be a challenge. Below are some guidelines to help you determine how much protein you should have in your daily diet.

Your Daily Protein Allowance
A recommended daily allowance (RDA) has been determined for us, by the government, based on a combination of gender and age. The protein needs for children are relatively low at 16 to 28 grams for ages 1 to 10. When men and women hit adolescence, ages 11-14, their protein needs are about the same at 45 to 46 grams. However, women’s protein requirements lessen , to about 50 grams as they hit 25 + years, while men’s increase to about 63 grams. However, women do need more protein when they are pregnant – up to 60 grams.

While using an age/gender chart to determine your RDA may be an easy answer, our body size is another important part of determining our protein needs. The more we weigh the more protein we are going to need to keep our body working properly. There is some calculations you will need to do to determine your best requirements. Additionally, you also need to realize that your protein requirements are affected by your normal activity levels. Taking into consideration that most of us don’t exercise regularly, we would need about .36 grams of protein per pound of body weight. The more exercise and athletic you are, the more protein you are going to need.

Using these calculations, take your weight and multiply it by .36 giving you an estimated protein requirement per day. Therefore, an average person with a weight of 160 pounds would need about 57 grams of protein per day. An average person with a weight of 125 pounds would need about 45 grams of protein a day.

RDA protein = Food
Now that you know how much protein, on average, you should be eating daily, you need to understand how much protein is in the food you’re eating. Below are a few examples:

• 1 cup skim milk = 8 grams
• 1 egg = 6 grams
• ½ cup cottage cheese = 14 grams
• 1 slice bacon = 21 grams
• 1 ounce of peanuts = 7 grams
• 6 ounces of tofu = 12 grams
• 3 ounces of sirloin steak = 26 grams
• ¼ lb hamburger patty = 28 grams
• 1 ounce American cheese = 6 grams

As you can see, you don’t need to eat a lot of food to reach your RDA on protein, whether you use the easy chart or the calculation method. If you do want to indulge on protein, you are better off choosing foods derived from plants, such as peanuts and tofu, than animal products, such as cheese and meat, because of the higher fat content in the latter. Remember that moderation is always the key to healthy eating, even when you’re talking about eating your favorite foods.

Article borrowed without permission from:
http://www.nutralegacy.com/blog/general-h

ealthcare/understanding-your-daily-protein-needs/