Consuming adequate protein is critical for nutritional health and is especially important when dieting as it boosts metabolism and regulates appetite and hunger hormones. Studies have shown that when people increase their protein intake they start consuming fewer calories. This is because it increases satiety or the feeling of fullness and, as such, reduces cravings. As we all know, losing weight is only the first step but keeping it off is the real challenge and higher protein diets have been shown to help keep the weight off. Finally, a higher protein diet is associated with less belly fat which is the harmful fat that accumulates around organs and causes disease. So, with all the evidence associated with adequate protein intake it seemed prudent to study up on the protein content of various foods to ensure making good choices while dieting.
Most mainstream diets suggest getting around 30% of your calories from protein. A gram of protein has 4 calories so multiplying that by 100 grams means getting 400 calories, or about 33%, of my 1200 calorie diet from protein. This is easier said than done on a low calorie diet and requires including a good source of protein in every meal and snack throughout the day. I’m eating my one slice of Paul’s homemade bread as toast for breakfast along with an egg and turkey sausage. The egg gives me 6 grams of protein and the turkey sausage 11 grams of protein for a total of 17 grams for breakfast. I’ve been eating veggies and hummus (8 grams protein in ¼ cup) for lunch but I am better served having a protein shake which has 20 grams of protein. Lean meats/fish have around 7 grams of protein per ounce so a 6 ounce serving provides 42 grams for supper which I eat with vegetable salad or stir fry. Then for a late night snack I have cottage cheese (28 grams in one cup) or plain greek yogurt (up to 20 grams in one cup) and fruit (berries). This nets a daily protein intake of 99-107 grams. Whew!
Following this plan daily requires a great deal of discipline. Right now, I am having trouble drinking cold protein shakes and I would have to almost triple my hummus intake (too many calories) to get the 20 grams of protein that the shake provides. I am not a big meat eater so that substitute doesn’t appeal although adding a little sliced turkey or tuna to my hummus and veggie lunch could do the trick.
There are a few other things I am doing to boost my daily protein intake. Although high in fat, Paul tosses a handful of nuts/seeds in our salads/stir fry’s to provide a protein boost. I am trying to stay away from peanut butter and cheese which are both fat and calorie dense foods. Legumes that provide plant based protein include lentils, chickpeas and most beans making winter soups/stews a good change of pace for supper. Soy products such as edamame, tofu and tempeh are also good sources of protein. Vegetables that boost protein intake include; broccoli, brussel sprouts, peas, corn, potatoes, asparagus and avocado. The best protein rich grains are quinoa and oats along with amaranth, spelt and teff all known as ancient grains. If you are feeling protein adventurous check out nutritional yeast, hemp seeds, spirlina and chia seeds which are all high in protein but require a little recipe research and creativity. This is probably more than you ever wanted to know about dietary protein but I hope it has given you something to think about or try out during these gloomy winter months.