Proteins -the magic sauce for weight loss

When people think of protein, thoughts of bodybuilders who are trying to sculpt the perfect muscles may come to mind.

What roles do protein play in your body?

Proteins are our body building blocks, they help with the good functioning of the immune system, support injury recovery, prevent muscle wasting and help you feel full and lose weight. 

How much protein do you need?

Anywhere from 10-35% of your calories should come from proteins. So, if your daily calorie intake is 2000 calories, that is 200-700 calories from protein, or 50-175 grams. The recommended dietary allowance to prevent deficiency in a sedentary adult is 0.8 grams/kg or 0.36 grams/lb.

If you are trying to lose weight you should keep the protein intake on the higher side, by increasing it to 1.2-1.5 grams/kg ideal body weight. That means 70-130 grams of protein per day, 20-30 grams per meal, and 10-20 grams of protein per snack.

Can I eat too much protein?

Excessive protein intake refers to more than 2 grams per kg of protein per day. It may be harmful to eat too much protein if you have kidney problems. As a matter of fact, patients with decrease renal function do better if they restrict their protein intake. Increased protein intake often also comes with increased fat intake of carbohydrate intake which may also be undesired.

Essential Amino Acids, what are they?

Picture a protein as a beautiful pearl necklace, each pearl representing an amino acid. There are 20 amino acids in total, each playing a crucial role in our body's processes. However, our body can produce only 11 of them, leaving us to seek the remaining 9 essential amino acids from external sources like food. Let's meet these essential amino acids: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.

How can I make sure I get all the essential amino acids I need?

Quality proteins contain all the essential amino acids and are called “complete” proteins.

They are found in meats (chicken, pork, beef), fish, all dairy productions and soy, quinoa and amaranth. Animal proteins, found in meat, dairy, and eggs, offer a complete package by containing all essential amino acids in sufficient amounts.

 “Incomplete” proteins that do not have all the essential amino acids and are found in plant proteins such as lentils, nuts, and whole grains. They usually lack at least one essential amino acid, so vegetarians who do not eat animal products have to find a combination of plant foods to get an adequate mix. For example, a meal of cereals and beans will prove all the essential amino acids needed.

Plant-Based Protein Powerhouses: Amino Acid Rich Foods

Starchy Vegetables: Potatoes, taro, and corn are not just carb sources but also pack essential amino acids, with a focus on balancing lysine and methionine levels.

Legumes: Beans, chickpeas, and lentils are the go-to for boosting methionine content in your diet.

Green Leafy Vegetables: Kale, spinach, and collard greens offer amino acids like tryptophan and leucine, vital for various bodily functions.

Cabbage-like and Gourd Vegetables: Cauliflower, broccoli, pumpkin, and zucchini provide a mix of amino acids crucial for muscle growth and tissue repair.

Allium Vegetables: Onions, garlic, and leeks not only add flavor but also offer amino acids like methionine for a healthy diet.

Protein Blending Magic: Unlocking the Potential

Variety is the spice of life when it comes to nourishing our bodies with all essential amino acids. By blending different plant protein sources, we can create protein blends that cover all bases. Each ingredient brings a unique set of amino acids to the table, creating a wholesome and nutritious mix that supports our overall well-being.

Examples of high protein meals:

• Avocado tuna spinach salad

• Garlic shrimp and broccoli with basic quinoa

• Berry kefir smoothie

• Cucumber with homemade ranch dressing snack

• Unsalted dry roasted almonds snack

• Chicken and zucchini casserole

• Chicken club snack

• Roasted cauliflower steak with spanakopita

• Blueberry Banana Overnight Oats

• Salmon stuffed avocado

• Cauliflower rice stuffed peppers

• Chicken salad

• Loaded vegetable quiche

• Spinach and egg scramble with raspberries

• Banana snack

• Air popped popcorn

• Tofu poke bowl

Example of how to create a high protein one day meal plan:

• Breakfast: broccoli and parmesan cheese omelet 407 calories 407 calories, 33 g protein

• Snack: strawberries with lemon-vanilla Greek yogurt 114 calories, 9 g protein

• Lunch: Chicken tenders and couscous wrap with fresh herbs 510 calories, 32 g protein

• PM snack: edamame 1/2 cup 100 calories 8 g protein

• Dinner: turmeric rice bowl with garam masala root vegetables and chickpeas 671 calories, 16 g protein

• Total: 1800 calories, 98 g protein, 213 CH, 31 G fiber 65 g fat 2237 mg sodium

How to estimate my protein intake:

In general 1 oz of meat= 7 grams of protein; 3 oz of meat is the size of a deck of cards, or palm of the hand and will bring in 21 grams of protein.

Below is a list of foods and their protein content.

The world of proteins is vast and exciting, offering endless possibilities to fuel and nurture our bodies. Embrace the diversity of plant-based proteins and enjoy the benefits of a well-rounded and balanced diet.