Protein is the Way to Go

On the path to self improvement, weight loss in particular, we need certain key ingredients to make things work.  One of those ingredients is a daily intake of 2-3 servings of protein per day. Protein does a lot of work to keep the body healthy, repair tiny muscle tears that come from exercise, promote brain health and keep the hunger monster away.  Because the body works harder to break down protein, that macronutrient powerhouse, the body takes its time to process and digest, which means we feel fuller longer.  Ideally, if we aren't hungry, we won't be overeating.

We need all the food groups to keep going, but when in doubt, add a protein source to your breakfast, lunch, dinner and even snacks to keep the blood sugar level and the hunger monster from roaring.
Ideas include:  lean meats, (meat without saturated fat, cholesterol) fish, eggs, (2 eggs equal 1 serving) greek yogurt, other dairy, tofu, black beans, quinoa, nuts and nut butters and some vegetables too.

Eating well, in a balanced way is the key to consistent weight loss.  Eating at regular intervals helps keep the mood, satisfaction and hunger under control.  Sometimes a piece of fruit or some veggies doesn't provide the hunger management we need.  That's when adding a protein to a snack can really make a difference.  Hummus (chick pea protein) and carrots would work.  Other ideas include peanut butter or a cheese stick with an apple or banana.  Rolled up turkey or lean roast beef and cucumber spears.  Even cottage cheese and canned peaches or diced cherry tomatoes might keep you going from late afternoon to dinner.

People have asked about protein powder.  Is it the same as eating an original protein source?  No, it is not because the powder has been processed, so the body will not work as hard to break it down and keep the same level of satiety as it would with a protein source in its original form.  Think about eating an orange versus drinking its juice.  Think about getting your vitamins and minerals from your food versus from a pill.

If you aren't sure you are eating enough protein, or you are feeling too hungry too often, it might mean you need more protein blocks.  You can always check to see how many servings you get in a typical day by looking at your tracker.  Yes, the good old tracker from yesterday online or from the past week on paper will help tell the story about meeting the nutritional needs your body requires.

It's ironic.  Overeating anything at all including lean protein will produce weight gain for Weight Watchers members.  However, not eating does not produce weight loss.  We have to eat the right things, at the right times, in the right combinations (protein, healthy carb, healthy fat) to get the best results--sustained weight loss and satiety.  It's a challenge to keep it going.  Not to worry, though because perfection is not the goal. Mostly right, most of the time is what we are looking for.  That will be enough to get to a weight loss goal, and it will be enough to stay there.

Eat well.  Eat from all the food groups.  Eat at regular intervals.  Single ingredient foods, the clean foods, the power foods will give you the best chance to lose the weight.  The road to self improvement is paved for you.