During the last couple of years of coaching, I can say one thing confidently. Most women do not get enough protein in their diet.
With the help of Slimming World telling (mostly women) to fill up on as many carbs as they like it’s no wonder.
What does this lead to? Diabetes, feeling sluggish, energy crashes, weight gain? Free foods aren’t free of calories.
What does protein do?
Protein is the building blocks of our cells, organs, bones, connective tissue and skin.
Enzymes (speed up reactions) and hormones (body’s chemical messengers) are also derived from proteins which play a vital role in controlling and regulating many functions in the body.
What are the benefits of protein?
· Helps keep you feeling full
· You’ll burn more energy digesting protein than carbs and fat
· It’s especially important when dieting to keep hold of lean muscle tissue
· Speeds up recovery from exercise
· Helps with weight maintenance
It’s also worth pointing out that protein rich foods have good sources of vitamins and minerals.
Meat contains iron (helps transport oxygen through the body) and zinc (which helps your immune system function).
Diary sources also contain calcium which is needed for healthy bones and iodine which makes thyroid hormones.
There are 20 amino acids found in animal and plant sources. 11 amino acids can be synthesised by our body.
The other 9 need to come from our diet and are essential amino acids.
Protein sources can be classed as complete or incomplete which means that there are different qualities and ratios of amino acids present in different foods.
Essentially, animal sources (meat, dairy and eggs) contain higher quality and complete protein.
Vegetable protein sources are incomplete and will contain less than ideal ratio of amino acids.
With that being said, it’s a good idea to get a combination of both because vegetable protein will come along with fibre.
Something that we all need more of in our diets!
What are good sources of protein?
Animal sources
If trying to lose body fat, lean meats such as chicken, turkey are great because they contain less calories and are lower in saturated fat compared to red meat.
Also, swapping your standard sausages to chicken or turkey sausages, along with traditional red meat burgers to turkey burgers can be a great swap.
Fish is another great example, we should be consuming oily fish (salmon, mackerel, and sardines) at least twice a week.
Along with being a great source of protein, fish is also a great source of healthy fat (omega 3) which helps brain health etc.
Dairy
Yogurt is a great source of protein and there are now lots of different flavours on the market so it doesn’t need to be boring.
Cheese can also be a great snack and is a good source of calcium, a light babybel is around 60 kcals and contains 5g of protein.
Milk is not only a good source of protein and calcium but will hydrate you better than water.
Skimmed versions have just as much nutrients (without the added calories) if fat loss is your goal.
Vegetables
Plant based proteins are definitely on the increase for ethical and environmental reasons. Good sources of proteins are found in beans, lentils, chickpeas and peas.
Soya beans are considered a complete source of protein so soya based products such as tofu, TVP (textured vegetable protein) and tempeh are great examples.
Seitan is one of the highest protein sources made from gluten and can be purchased in health shops, certain supermarkets or online.
Rice and pasta will also contain a certain amount of protein, however, swapping from your standard pasta to brands made from red lentil or edamame can really bump up your protein levels so look out for those.
Summary – a word of warning
Don’t forget that we need a balance of carbs, fat and protein in our diet.
Eating protein alone has pretty unpleasant side effects from constipation to bad breath.
So focusing on getting plenty of fruit and vegetables will help keep you healthy as well as increase your fibre which will also help keep you feeling full.
Would you like instant access to an amazing guide I created that helps you find high protein, low calorie options at UK Supermarkets?
Click here to find out more.
