Why We Need Protein
Protein is needed for almost every single function in our body from tissue formation and repair, to hormones, to making antibodies, to enzyme reactions, to transport amino acids. Without a diet rich in essential amino acids, we would cease to function. Eating complete proteins (having all 20 amino acids) is vital for a healthy and fit body.
The nutritional value of meats and dairy is largely dependant on the ingestion of the animal before slaughter and is therefore beneficial to eat organic, grass-fed meats and dairy products.
Let me share 5 complete proteins that are beneficial for fat loss as they keep post-meal insulin levels within a desirable range. When insulin is released into the bloodstream it acts to shuttle glucose [carbohydrates], amino acids and blood fats into the fat and muscle cells of the body.
Now if these nutrients go into muscles then the muscles grow and body fat is managed. If these nutrients go into fat then muscle mass is unaffected and body fat is increased. The only time we want insulin levels to be high in the body is following a workout.
Eating the right foods at the right times will help control hormone levels and insure you aren’t storing fat on the body. Here are 5 of the best protein sources to help you shed fat while building muscle and controlling hormone levels.
Grass-fed, Organic Poultry
- selenium, 40% daily value with benefits in thyroid metabolism and as an antioxidant
- tryptophan, 122% daily value with benefits in relaxation
- vitamin B6, 32% daily value with benefits in converting foods to energy
- niacin, 72% daily value with benefits in lowering cholesterol and regulating blood sugars.
- provides approximately 68% of the daily value for protein in 4oz
Organic Greek Yogurt
Greek yogurt is made slightly differently than regular yogurt. After the milk is fermented with live bacteria, the yogurt is strained in a filter or cheesecloth. This straining process removes the whey which is the liquid part of milk and at the same time removes the lactose.
The result is a thick yogurt with twice as much protein as regular yogurt. One serving (3/4 cup) of plain, non-fat Greek yogurt has 18 to 21 grams of protein and 110 to 120 calories. The same amount of regular, plain non-fat yogurt has 9 grams of protein and 100 calories.
Greek yogurt is low in fat, sugars, carbohydrates and high in protein; making this a favorable food to support a flat stomach.
Grass-fed Organic Beef
Lean organic beef provides a very good source of protein and a good source of vitamin B12, selenium, zinc, iron, phosphorus and B vitamins without the concern for pesticides, hormone and antibiotic residues that may be found in non-organic varieties.
Lean beef provides 64% of the daily value for protein in just 4oz and contains nutrients that protect your heart and prevent colon cancer:
- tryptophan 112% daily value
- vitamin B12- 49% daily value
- zinc- 42% daily value
- selenium- 40% daily value
- phosphorus- 27% daily value
- vitamin B6- 25% daily value
- iron- 22% daily value
- vitamin B3- 22% daily value
- Vit B2- 20% daily value
4oz of salmon contains at least 2 grams of omega-3 fats more than the average U.S. adult gets from all food over the course of several days. Omega 3’s are known for their benefits in decreasing cardiovascular heart disease risk, improving mood, cognition and joint protection. This protein is also a very beneficial fat source to help with regulating hormones.
White Fish (low mercury)
White fish is very low in fat and high in protein. Consuming a diet with moderate amounts of white fish will ensure you are showing off your stomach every chance you get.
Fish oils have been proven to:
- increase insulin sensitively
- inhibit fat storage
- provide energy
- muscle growth
- prevent muscle breakdown
- lower cholesterol
- reduce inflammation
Your diet should not be a battle!