Once you have reached your goal and shed those extra pounds, your main goal will be to keep the weight off right? There may be simple way to keep the weight off. You need to increase your protein intake. Eating more protein will help you feel full longer, and therefore you will eat less and consume fewer calories.
Protein in the body is metabolized by means of catabolism (breakdown) and synthesis (production). These processes are continual. Unlike plants, animals cannot synthesize all their own proteins. Rather, the body must produce proteins through the combination of different amino acids. Since this requires amino acids to be available, dietary protein (especially EAA) is critical to a healthy body.
In a study where people who have lost weight and then allowed to eat anything they wanted, people who added about 30g of protein in their daily consumption actually gained back 50% less weight then those who were not taking then extra protein. In short the protein will help you keep the weight off, without getting too scientific. . Aside from water, protein is the most abundant substance in the body. Proteins help make up muscle, skin, blood, hormones, antibodies, enzymes and cell membranes, among other functions, they are responsible for tissue growth.
There are many ways to healthfully increase your protein intake. Fish, soy products, low fat and fat free dairy products, and lean meats are great protein ideas, as well as protein powders and bars. Always remember to keep the fat content in mind when increasing your protein. Some foods are higher in fat and will be counterproductive to weight loss. Below is a little guide to fat and calorie content in protein, for about 50g.
>Chicken Breast- 2g fat 186 calories
>Salmon- 9g fat 261 calories
>Low Fat Cheese- 11g fat 259 calories
>Extra Lean Beef- 25g fat 403 calories
>Turkey- 21g fat 380 calories
>Sliced Bacon- 175g fat 1777 calories
If you’re a fitness-minded person concerned only with staying in shape by running and/or lifting weights at a low to moderate intensity, your probable increase in caloric consumption should give you adequate protein, providing you eat a balanced diet. Demands for protein are increased when serious athletes train hard and try to better past performances. The exception to this might be the endurance runner, for whom additional muscle weight can be a disadvantage. Therefore the marathoner’s protein consumption should not increase to a large extent.
The old adage more is better does not apply to protein consumption. Excessive protein consumption leads to large-scale nitrogen catabolism, thus requiring extra water for urinary excretion. This can put stress on the kidneys and dehydrate the body. Animal fats are often fellow travelers with proteins and elevate the possibility of cholesterol buildup in the arteries. Large amounts of protein can hypertrophy the liver because the liver converts excess protein to fat. And fat is the last ingredient a bodybuilder wants. So don’t over do it!
All tho I am a big fan of real food, eating foods with even moderate amounts of complete protein can get costly. This is the time for supplements. The best protein supplements are those containing all the essential amino acids. Check out the Top 10 Protein Powders list for best protein supplement options. Whether you consume protein through food or supplements, your meals should he spread out. Athletes will find it easier and more beneficial to eat five or six meals a day.