Protein intake each Day

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Daily Protein Intake When trying to lose weight, our daily protein intake is important because it helps maintain a healthy metabolic rate. When we cut calories for weight loss, our body switches and burns more of the protein from muscle cells in order to balance our body's energy needs. An adequate dietary protein intake, along with sufficient calories, limits the breakdown of lean muscle for energy provision. Good quality protein sources also aid growth and maintenance of other body tissues such as; hair, nails, skin and smooth muscles, as well as in the build up of antibodies to fight potential infections. However, this doesn't mean a high protein diet would be more beneficial to people wishing to lose weight!     Some people believe a weight loss diet should contain around 20 percent from protein. The protein intake does not need to be high in comparison to energy intake because the body's energy needs will generally have priority. This means if you ingested too little energy, the body will simply burn up protein energy rather than use it all for metabolism and muscle maintenance, and its other functions. The energy requirements will predominantly be supplied by carbohydrates and fats. If however, you plan to lose weight with more anaerobic exercise, then protein intake may need to be increased a little to aid growth of any new lean mass. All foods contain some protein but many foods, like those of plant origin, lack certain amino acids. Some amino acids are essential to health as they cannot be produced by the body. These are the amino acids that must be provided in the daily diet. It does NOT mean however, that we will suffer if we don't eat high quality protein food sources each day. Good health can still be maintained by only including a few items from the list below, and even if those are consumed just a few times each week. Foods that provide good quality protein are:   EGGS MEAT FISH POULTRY MILK CHEESE Other good sources include: NUTS SEEDS PEAS BEANS LENTILS TOFU YEAST SOY PRODUCTS Less good sources include: many vegetables many fruits See the protein content of good sources     PROTEIN REQUIREMENTS   In the past, it has been estimated that we need about 0.75 grams of protein per kilogram of body weight. If you would like to roughly work out your own protein requirement, then first, find out your weight in kilograms and multiply that figure by 0.75. This figure will only be an approximate value. Most people will find they regularly consume more than they require. This is partly the reason why so many of us gain weight in the first place!     VEGETARIANS   As most good protein sources come from animal products, it is not always easy to consume high quality protein from plant source foods. Some vegetarians used to combine plant foods in order to gain all the essential amino acids within one meal. This may also be good for people trying to lose weight because plant foods tend to be lower in fat. Animal protein sources tend to have a high fat and caloric value. Therefore, only a few animal proteins may be eaten before caloric values rise significantly.   To find out more about combining plant protein sources - click here!

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