All You Need to Know About Proteins, Carbs, Fat and Role in Weigh Loss
Proteins, which are made up of chains of amino acids, are essential nutrients for the human body. In fact, the word “protein” comes from the Greek word- protos which means “first.” You need protein to build muscle, skin, brain and even bones. They are not only the building blocks of all tissues in the body but they can be used as a fuel source like fat. Unlike carbs, which are not essential for our body, protein and fat are a vital part of our diet. Without these two nutrients, we would simply not survive.
The Recommended Dietary Allowance (RDA) for protein is a modest 0.36 grams of protein per pound of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day. A person who weights 175 lbs, would need a minimum of 165 lb x 0.36 or 59 grams of protein per day.
Most Americans Are Too Little Protein
There’s a misunderstanding not only among the public, but also somewhat among physicians and dieticians- “People think we all eat too much protein.” The subjects was discussed by 40 nutritional scientists in Washington DC and published in Journal of Clinical Nutrition. The scientists found that people were eating too little protein rather than too much.
They recommended twice the RDA or even higher or .8 x body weight which would make the protein roughly 15-25% of daily calories. A 175 lb person would seek .8 x 175 lb or 140 g of protein per day. In fact, many weight loss studies have shown greater weight loss when daily protein is from 100 to 150 grams per day!
IDEAL PROTEIN INTAKE for Weight Loss
Emerging science suggests to seek a protein intake of 25-30 grams per meal. Daily protein levels should be 100-150 grams per day. This should be even higher in people exercising.
Safety of high protein: Contrary to popular opinion high protein does not damage the kidneys or liver and only has to be restricted in people with liver or kidney failure.
PROTEIN CHOICES FOR 800 CALORIE WEIGHT LOSS
The Miami diet is based on protein at each meal and even for snacks (protein bars, protein shakes, low fat cheese). Most dieters forget there is protein in vegetables as well. Here are some of the protein choices:
In the chart you will not see nuts, seeds or beans.
Beans (black and red) have a lot of protein, but too many carbs to be of much value for weight loss.
Nuts and seeds have not nearly the protein mos people think. 100 calorie portion of nuts(about 12 nuts) has only 3 grams of protein.