Protein is found in all of your body’s cells. It is the essential nutrient that is responsible for the maintenance and repair of all of your organs, tissues, muscles, brain, and bones. This individual built in repair kit occurs at the cellular level in our bodies. Protein regulates everything from our blood circulation to our metabolism and our immune system.
All foods are sources of energy; however, protein provides a greater boost in energy levels because it is absorbed slowly and thus produces a constant source of energy. Protein has real energy staying power for your active, healthy lifestyle. Fats and carbohydrates produce quick bursts of energy but do not provide the body with a continuous source of energy, since they are digested and metabolized more quickly than protein. Fats and carbohydrates also tend to be stored as fat in the body for later use.
Individuals who lack sufficient protein in their bodies have weaker immune systems than people who consume adequate protein in their diets. Also, people who are constantly on yo yo diets where they lose and gain weight back frequently become protein deficient and have weaker immune systems. Researchers have found that yo yo dieters have about a third fewer killer cells than normal individuals. These so called killer blood cells are essential for the immune system to function properly.
In order to reap the benefits of protein rich foods and avoid unnecessary saturated fat, eat lean protein such as lean meats, fish, skinless poultry, seafood, egg whites, low fat dairy products, legumes, beans, soy foods, and good fat nuts. Lean proteins are also excellent sources of selenium, which is a mineral that protects the body against dangerous free radicals that can destroy normal cells in the body. These free radicals can damage many different types of cells including connective tissue, which causes joint and muscle inflammation.
High saturated fat protein products like fatty meats, hard cheeses, whole fat dairy products, whole eggs, mayonnaise, and luncheon and smoked meats including bacon, sausage, and hot dogs are not ideal sources of energy. Even though these products have protein content, this value is offset by their saturated fat content. The saturated fat in these foods does more harm to the body in the form of heart disease, strokes, hypertension, high cholesterol, and some forms of cancer than the protein does good. For this reason, these are called harmful proteins and are not recommended for any healthful weight loss program.
For appetite control, lean protein tops the charts for staying power. By adding a small portion of lean protein to your meal, you’ll control hunger pangs for hours. Lean protein also has the advantage of being lower in calories than many other foods, particularly saturated fat protein products, refined carbohydrates, and other saturated fat foods. Saturated fat protein products defeat the appetite controlling factor of the protein. The fat content of saturated fat protein foods prevents the brain’s appetite control center from shutting down. In other words, soon after you enjoy that cheeseburger, hot dog, or bacon, you’ll be hungry again.
How Much Protein Is Enough?
Your body needs between 15 and 30 percent of its total daily calories to come from protein. To determine the number of grams of protein your body needs for a fairly active individual, multiply your body weight in pounds by 0.5. For example, if you weigh 130 pounds, multiply that by 0.5 and you’ll find that you need approximately 65 grams of protein daily for your body to function efficiently. If you’re very active, then you multiply your weight in pounds by 0.7. If you’re sedentary, multiply your body weight by 0.4. Eating too much protein, more than 35 percent of your total daily calories, however, can be dangerous, because it strains the kidneys. This is one of the reasons to steer clear of low carbohydrate, high saturated fat protein diets.
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