Protein for healthy weight

Healthy Protein sources

Protein and metabolism

Did you know that high protein intake boosts your metabolism, helping you burn more calories throughout the day. It also increases fat burning.

Eating can boost your metabolism for a short while, because your body uses calories to digest and make use of the nutrients in foods. This is called the thermic effect of food.

However, not all foods are the same. Protein has a much higher thermic effect than fat or carbs: 20–35% compared to 5–15%.High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. 

A high-protein diet reduces hunger, helping you eat fewer calories. The three macronutrients: fats, carbs, and protein affect your body in different ways. Studies show that protein is by far the most filling. It helps you feel more full with less food. This is partly because protein reduces your level of the hunger hormone ghrelin, a weight-regulating hormone. It also boosts the levels of peptide YY, a hormone that makes you feel full. These effects on appetite can be powerful. Consider replacing some of your carbs and fats with protein.

Eating more protein may reduce cravings and desire for late-night snacking. Having a high-protein breakfast may have a powerful effect. This is due to an improvement in the function of dopamine, one of the main brain hormones involved in cravings.

Fill a quarter of your plate with high quality protein. Aim for at least 25% protein of your daily calories in your diet.

Some healthy protein sources are:

• oily fish - like wild salmon, sardines, etc

• eggs from pasture raised chicken,

• grass-fed beef,

• pasture raised chicken

• organ meats - like liver

• cottage cheese - from grass-fed cows

• nuts - like almonds, walnuts, etc,

• seeds - hemp, chia, flax

• legumes - chickpeas, lentils, beans, quinoa, etc.

Are you getting enough healthy protein in your diet?!