Eating Made Simple – Protein

by James Kerrison on April 29, 2009

The first two articles in this series looked at carbs and fat. Today we have a good look at the macronutrient that has long been associated with bodybuilders and gaining muscle but perhaps overlooked in fat loss. Protein, especially that which comes from whole foods, can have a great impact on how full you feel. This is great for those of us that have a big appetite and are thinking of food 24/7. If you belly is full of slow digesting proteins you are a lot less likely to be reaching into the cupboard for an afternoon or evening snack. The benefits of eating enough protein go further than feeling full however. Protein provides your body with the nutrients responsible for building and maintaining your fat burning muscles. By supplying your muscles with adequate amounts of protein, and following an intense training plan, you will be boosting your metabolism and have the ability to burn fat around the clock.

As mentioned in the previous articles, in general it is best to avoid processed foods and this is the same for protein. The less it has been modified the better it will be for you. Personally I would recommend going for lower fat varieties if available such as premium mince and low or no fat dairy.

Each of the following will give you about 10 grams of protein.

  • Chicken Breast 45 grams
  • Egg Whites 3
  • Whole eggs 2
  • Mince/Ground Beef 60 grams
  • Lean Steak 60 grams
  • Fish 60 grams
  • Salmon 60 grams
  • Low Fat Cottage Cheese 1/3 Cup
  • Lean Pork 60 grams
  • Scallops ~10
  • Prawns 60 grams
  • Skim Milk 1 Cup
  • Protein Powder ~1/2 scoop

If you aren’t getting anywhere near the amount recommended, just try to increase it over time. This may mean that you are trying different foods for different meals but you have to change what you are doing if you want to change the outcome.

I know all this information can be overwhelming, so if you do have any questions, leave a comment below.

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