A very informative post on consuming the right amount and the right sources of protein to stay healthy! It is important to consume the optimal amount of protein as over-consumption or under-consumption may lead to serious health problems. Choosing the right source of protein will have a significant effect on your health. Mikkel Hindhede found humans need a bit over one gram of protein for every ten pounds body weight. This is why kidney disease is running rampant..
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Caring for an aging parent? Tips for enjoying holiday meals. A conversation about reducing the harms of social media. Menopause and memory: Know the facts. So if your body requires 2, calories per day, calories should come from protein.
The short answer is the more you exercise and burn calories, the more protein you can healthily eat. In fact, protein is great for weight loss because protein-rich foods leave you feeling much more full than fat and carbs. But all things in moderation — you can still gain weight when overeating protein, just like any other food.
Remember to focus on calories in versus calories out — your body will only process or convert a certain percent of what you eat into energy. The biggest concern about overconsumption of protein applies to people who are predisposed to kidney disease. So once its quota is reached, our bodies will convert extra protein into either energy or fat.
The healthiest options for protein are generally from plant sources, but the right types of meat are also perfectly healthy when eaten in moderation. Here are a few good places to start sourcing your protein:.
But be sure that, like all things, you find a balance. In other words, take your protein with a healthy side of moderation. The best way to generate recommendations would be a long-term study, in both men and women, across a range of ages and races, and creating specific recommendations for different groups. Until such studies are done, the recommendation may be best viewed as a suggestion, rather than as minimum requirement. In the meantime, what should we do to make sure we are getting enough protein in our diets?
A typical balanced diet, including a vegetarian diet that includes plant-based proteins, has more than enough protein. Get more tips on eating well and learn about the many benefits of good nutrition. Read more nutrition articles. Skip to content. Contributor Shalender Bhasin, MD. Subscribe to Brigham Health newsletter for more insights. This article examines the optimal amounts of protein and how lifestyle factors like weight loss, muscle building, and activity levels factor in. Proteins are the main building blocks of your body.
Proteins consist of smaller molecules called amino acids, which link together like beads on a string. These linked amino acids form long protein chains, which then fold into complex shapes. Your body produces some of these amino acids, but you must obtain others known as essential amino acids via your diet.
Generally, animal protein provides all essential amino acids in the right ratio for you to make full use of them.
This makes sense, as animal tissues are similar to your own tissues. Few people need to supplement with protein , but doing so can be useful for athletes and bodybuilders. Animal foods are usually high in protein, providing all essential amino acids. Protein is important when it comes to losing weight. Evidence suggests that eating protein can increase the number of calories you burn by boosting your metabolic rate calories out and reducing your appetite calories in 1.
Protein is better than fat or carbs at keeping you feeling full 5 , 6. A high protein intake also helps you build and preserve muscle mass, which burns a small number of calories around the clock. Eating more protein makes it much easier to stick to any weight loss diet — be it high carb, low carb , or something in between. This amounts to grams per day for someone on a 2,calorie diet. It boosts your metabolic rate and causes a spontaneous reduction in calorie intake.
In other words, there needs to be a net positive protein balance in your body — often called nitrogen balance, as protein is high in nitrogen. As such, people who want to build muscle often eat more protein, as well as exercise. A higher protein intake can help build muscle and strength A common recommendation for gaining muscle is 1 gram of protein per pound 2. Other scientists have estimated protein needs to be a minimum of 0.
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