Top 8 High Protein Foods To Keep Your Hunger Under Control!
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High Protein Foods To Keep Your Hunger Under Control:
What are proteins and what do they do?
Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.
Proteins are made up of hundreds or thousands of smaller units called amino acids, which are attached to one another in long chains. There are 20 different types of amino acids that can be combined to make a protein. The sequence of amino acids determines each protein’s unique 3-dimensional structure and its specific function. high protein
There’re Three Macronutrients:
- protein, fats, and carbohydrates. Macronutrients provide calories or energy.
- The body requires large amounts of macronutrients to sustain life, Each gram of protein contains 4 calories.
- Protein makes up about 15 percent of a person’s body weight.
- Chemically, protein is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur.
Here’s Top 8 High Powered Protein Foods:
There are numerous great sources of protein:
1. Chicken Breast – Lean Red Meat:
This is the choice of most dieters for a protein source. It can be prepared in a variety of ways including grilling, boiling, and baking, by preparing it one of those three ways you keep the fat content down.
- Chicken breast is also the favorite of most restaurants on their lower fat menus. You just need to ensure when you do decide to order chicken breast from a restaurant that the way it is served keeps it a lower fat choice.
- Many restaurants will serve chicken breast in a high-fat content sauce or on a bed of pasta that is loaded with starch and fat.
- If you are choosing to go with lean red meat than look for meat labeled “loin” or “round.”
2. Salmon – Seafood:
- Fish and seafood is an excellent source of protein but has a higher fat content than chicken.
- However, the fat in fish provides essential fatty acids that are good for the body.
- Anchovies, sardines, salmon, herring, tuna, and mackerel are all good sources of protein and omega-3 fatty acids.
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3. Steak Beef:
Steak – Beef has a much greater fat content than chicken or fish. Even though beef is higher in fat, it is also full of important compounds other than protein to help you build quality muscle, such as creatine and vitamin B-12.
4. Dairy Products:
Eggs and DairyCheese, milk, yogurt and eggs provide proteins but also contain a high amount of saturated fats that can be bad for you. Use low-fat versions where available to avoid unnecessary fats in your diet.
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5. Lentils, Beans & Soy:
These are great options for non-meat eaters. They contain lots of protein and fiber which are both great at making for feel full for longer. The carbohydrate count is a little high but they are still a great alternative.
The Lentil and beans are great options to add to homemade soups and stews. The Lentil can be cooked or served cold in a salad. You can get low-fat tofu and soy products in forms such as burgers.
6. Egg Whites:
This protein source has no fat content or cholesterol and is immediately absorbed by the body.
7. Whole Egg:
Many people are obsessed about cholesterol in egg yolks so they steer clear of this protein source. In reality, if you consume the whole egg in moderation, you have nothing to worry about. The egg yolk is higher in protein than the egg white.
8. Nuts, Seeds & Legumes:
- Black Beans and Lentils are an incredible source of protein as are nuts.
- A lot of plant-based foods like soy and legumes can give you the same amount of protein as meats.
How Much Protein Should I Eat?
The Recommended Dietary Allowance (RDA) for adult men and women is 0.8 g of complete protein per kg body weight per day. This means protein recommendations depend on body weight as well as age and gender.
| AGE (YEARS) | MALE | FEMALE |
|---|---|---|
| 1-3 | 13 | 13 |
| 4-8 | 19 | 19 |
| 9-13 | 34 | 34 |
| 14-18 | 52 | 46 |
| ≥ 19 |
Although there is no Upper Intake Level (UL) for total protein, the Dietary Guidelines for Americans recommends that proteins contribute about 10 to 35% of your daily calories.
Protein deficiency has adverse effects on all body systems, organs, and components including growth, the immune system, skin, hair, kidney function and brain function. Prolonged protein deficiency will eventually lead to death.
Too much protein intake has been implicated in chronic diseases such as osteoporosis, renal stones, cancer, coronary artery disease, and obesity. In the United States and many other developed countries, protein deficiency is rare.
7. Popular High Protein Diets:
The Atkins Diet and the South Beach Diet are based on high protein, low-carbohydrate combinations of foods, obtaining up to 50% of the calories from protein.
- It is important to remember that too much protein can place an excess load on a kidney, cause osteoporosis and heart disease.
- For this reason, the American Heart Association does not recommend high protein diets.
- Patients with liver or kidney disease should consult their physician before changing over to a high protein diet.
- Additionally, a high protein diet does not provide enough vitamins and minerals in the long run.
Are Protein Bars and Shakes Healthy?
Protein shakes and bars are meal replacement products widely available in stores. They are commonly used by individuals wanting to lose weight since they keep hunger at bay. They are a better alternative to fast foods since they are packed with proteins and keep you fuller for longer.
- Meal replacement bars and shakes are healthy if used as a supplement to a nutritious diet.
- Eating meal replacements bars and shakes in place of a nutritious meal is probably not a healthy option.
- When buying protein bars and shakes, look for ones that include vitamins and minerals as well.
- Lower quality protein bars and shakes have a high sugar content and not as much protein.
The Bottom Line:
There are 22 known amino acids in existence, your body can make 13 of them. Your body can’t produce the other nine amino acids, but you can get them by eating protein-rich foods. They are called essential amino acids because it’s essential that you get them from the foods you eat. Protein is a critical component of every cell in the body.
Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
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