You'd think that if the low-carb diet craze taught us anything, it's the
importance of protein. But even if you haven't eaten a hamburger bun
since the late '90s, it doesn't necessarily mean you're getting enough
of what typically goes between the bread.
Recently, the diet pendulum has swung in favor of counting calories—an
effective weight-loss tool, but not one that always prioritizes protein.
"Many women perceive foods that are rich in protein as being high in
calories or fattening," says Laura J. Kruskall, Ph.D., R.D., director of
nutrition sciences at the University of Nevada at Las Vegas. This isn't
the case, but diehard counters know that most proteins will cost you a
few more calories than fruits and veggies will.
What's more, protein isn't as portable as other foods. The best
sources—fish, meat, dairy, beans—aren't as quick or convenient as most
carbs or even fruits and veggies. "Traditional protein sources aren't
usually grab and go. And if they are, they're often fried or unhealthy,"
says nutrition expert Angela Ginn, R.D., a spokesperson for the
American Dietetic Association.
That may help explain why up to a third of women between the ages of 20
and 40 don't get their RDA of protein, according to the most recent data
from the U.S. Department of Agriculture. And in light of the fact that a
growing number of nutritionists believe that the current dietary
guidelines for this mighty macronutrient are way too low, we're really
missing out.
Consider this: A Johns Hopkins University study found that a diet in
which roughly a quarter of the calories (about 60 percent more than the
recommended 10 to 15 percent) come from lean protein sources reduced
blood pressure, LDL ("bad") cholesterol levels, and triglycerides better
than a traditional higher-carb diet. Other research finds that diets
rich in protein can help prevent obesity, osteoporosis, and diabetes.
The Power of Protein
The moment it leaves your fork, protein starts winnowing your waistline.
High-protein foods take more work to digest, metabolize, and use, which
means you burn more calories processing them. They also take longer to
leave your stomach, so you feel full sooner and for a longer amount of
time. The cumulative effect has obvious benefits for anyone who is
watching her weight.
In a study published in Nutrition Metabolism, dieters who
increased their protein intake to 30 percent of their diet ate nearly
450 fewer calories a day and lost about 11 pounds over the 12-week study
without employing any other dietary measures.
And if, like most successful dieters, you're burning calories as well as
counting them, protein is doubly essential for making sure you lose
fat, not muscle. Your body uses the amino acids in protein to build lean
muscle, which not only makes you stronger and more toned but also fries
calories even when you're not active—unlike lazy fat. Ultimately, this
keeps your metabolism humming along at high speed so you can burn off
the occasional cookie, no problem.
Pump It Up
Experts advise consuming between 0.5 grams and 1.0 grams of protein per
pound of your body weight. That's 70 grams to 140 grams a day for a
140-pound woman. Skew on the high end if you're very active, and on the
low end if you're trying to lose weight. If both apply, shoot for an amount somewhere in the middle—around 130 grams.
Even more important: Aim to get at least 30 of those grams at breakfast,
says Donald Layman, Ph.D., a professor emeritus of nutrition at the
University of Illinois. (That's roughly the amount you'll get from two
eggs and a cup of cottage cheese.) After fasting all night, your body is
running on empty and may start drawing on muscle tissue for fuel if you
don't replenish its protein stores first thing in the a.m. Plus,
studies have found that protein-rich breakfasts can help regulate your
appetite all day.
But not all proteins are created equal, says Kruskall. While nuts, whole
grains, and veggies technically count, they don't contain all nine of
the amino acids your body needs in order to build lean muscle. Those
that do—known as complete proteins—are typically found in animal
products. Your best flat-belly bets are skinless white chicken or
turkey, seafood, low-fat dairy, pork tenderloin, and lean beef. All of
these foods have just one to three grams of fat per 50-calorie serving.
Vegetarians need to be a little more creative. Pairing incomplete
proteins—peanut butter on whole-wheat bread, or brown rice and beans,
for example—can pinch-hit for complete ones. Or nosh on complete
proteins such as tofu, hemp seed, buckwheat, and quinoa. The beauty of
protein is that with so many tasty options, getting your daily dose is a
simple pleasure.
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