Choosing what foods we eat while we are trying to lose some weight, get firm and get healthy can seem like a daunting task. It is not. We at fit foods asked several of our readers what is the biggest challenge when planning what to eat while on the quest to get fit. Most of our readers said they wanted something that would make them feel full, energized and help them firm up. The simple answer is to eat more protein.
Research shows different foods affect how full and satisfied people feel. A number of studies indicate that calorie for calorie, protein makes a person feel more full and satisfied than carbohydrates or fats. This suggests that eating adequate amounts of lean protein can help control hunger and food intake. In other words, you'll take in less calories because you'll be eating less since it takes less food for you to feel full. This caloric deficit results in weight loss.
Protein will not only help you lose weight but get firm and stay healthy. Protein is absolutely necessary for your body’s normal functioning, because it helps synthesize your enzymes and hormones. It also maintains your fluid balance and the building of antibodies against infections. Most important of all, protein is the basic building block for your muscles, bones, cartilage, skin, hair and blood, and is essential for the formation of all of the cells in your body. If you want to look firmer and younger as well as stay fit and healthy, eating an adequate amount of protein per day is essential.
So how much protein should a person consume per day? A long-time standard for calculating daily protein intake has been 1 gram of protein per kilogram of body weight (a kilogram, or Kg., is equal to 2.2 pounds). For example, a person who weighs about 110 pounds should consume about 50 grams of protein daily while a person who weighs about 154 pounds should consume about 70 grams of protein.
There are many protein sources to chose from. The most common are chicken, beef, seafood, and eggs. If you do not eat animal or dairy products there are many wonderful options as well. Many vegetables, nuts, and legumes are not only delicious, but protein packed. The most popular and versatile option for a vegan protein source is tofu.
Here are some fit food tips to help you with your protein intake:
1. HAVE A SHAKE
We suggest having a good quality protein powder (which contains no sugar and fillers) handy. That way if you are feeling hungry, you can have a satisfying delicious treat no matter how busy you are. Add your favorite fruits and some ice cubes for an extra creamy treat.
2. HAVE YOUR PROTEIN READY TO GO
Grill or broil your favorite protein source ahead of time and put it in the fridge, so that when hunger strikes, you can toss your protein with your favorite salad greens and vegetables for a wonderful meal or snack.
3. GET CREATIVE
Get creative with your protein. Bake some protein with your favorite veggies for an easy but delicious casserole. Make some kabobs by threading your favorite veggies with your protein on a skewer, or make a big pot of warm and comforting soup by mixing several types of beans with your favorite spices.
With so many protein options, fueling your body to feel full and satisfied while helping your body look and feel great is easy.
