Tag Archives: protein

Why some women are not eating enough protein for weight loss

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EGGSNot enough?

Why are people and more often women not eating enough protein? One of the main reasons is many women are addicted to refined carbohydrates and sugars. For many women who are or have been on many diets find by the time they have over indulged on refined carbohydrates (not all carbohydrates are created equal) there is little room left for protein foods. Protein foods are not addictive, in the same way.

A protein deficiency caused by not eating enough for your needs can cause fluid retention, cravings, blood sugar problems etc. Not ideal scenario for weight-loss and maintenance. I have found that when women start eating enough protein (but don’t over do it, as this can be problematic too) they start to lose weight. A good proportion of the weight is the fluid retention they have carried around for years. Protein keeps you fuller for longer. They will help you moderate your cravings or hunger.

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Protein digestion and Weight-loss

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Sonia Jones ND from The Haven Spa and Health Clinic

protein_digestionProtein digestion

As we get older digestion slows down in general and digestive enzymes are not quite as abundant as they were when we were younger. Also if you are an ‘A blood group’ type you will automatically have lower stomach acid levels than say an ‘O blood group’ type according to Peter D’adamo, who has written several books on the whole subject of blood groups.

If your digestive system is struggling to digest proteins properly and if this is one of the reasons why you stay away from protein rich foods, I suggest you take digestive enzymes. These supplements can be found in any good health store.  In my experience these supplements only need to be taken for the medium term as you improve your diet and start to get the essential nutrients and hydrating fluids your body needs to function properly, digestion improves dramatically.


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An important question – can you have TOO much protein?

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chickenSonia Jones from the Haven Spa and Health Clinic

Can you have too much protein? The answer is yes.

High-protein diets can be damaging to your health?

Not part of a health weight-loss program.

The dangers of a high-protein diet –

High acidic levels – cause disease states

Increased risk of gout

Increased risk of kidney disease or damage (this has been widely published)

Increased risk of osteoporosis

Increased risk of colon cancer

Increased risk of heart disease

Increased risk of dehydration

Too much protein leads to excess ammonia causing damage to tissue of the brain, kidneys and liver. Our organs need to turn this excess ammonia into a less harmful substance called urea. Excess urea is a contributing factor in conditions like gout, arthritis and general tissue damage. Such a diet is also extremely low in essential fatty acids, and low in plant foods that are high in protective nutrients, fiber, anti-oxidants, enzymes etc

So how and why do high protein diets work in the short term?

1) If you eat a high protein diet – calories per day can be low, as low as only 500? Low in calorie is one reason.

2) One food besides sugar that creates huge problems is white flour. They can cause over eating, addiction, fluid retention, food intolerance and a whole host of other things. Many people have eaten products made from white flour (whether on a diet or not) morning, noon and night, seven days a week.

Now on a high-protein diet they are off these foods, this is another reason they lose weight in the short term.

However, this can be achieved without resorting to a high-protein diet, which is unhealthy and not the answer.

These white flour products often contain some form of sugar and/or processed fats. These foods encourage overeating as they are addictive, lack fiber and nutrients. They can cause all sorts of problems from IBS to being bloated to retaining fluids. These foods irritate the bowel lining hindering absorption of nutrients.

For most people when they go on a high-protein diet stop eating the mountain of white flour products with sugar and refined fats. This is a very significant point as it is this fact that helps you to lose weight, not the high-protein diet itself.

3) For some dieters who have religiously avoided fat, are now on a high-protein diet start to eat fat, which slows down digestion and suppresses their appetite. This can also be achieved in a healthy weight-loss way.

4) A high protein diet encourages the production of ketones. Until our kidneys get rid of them, ketones suppress our appetite. However, ketones can and do damage our kidneys and liver! Not worth the risk, especially if you have any weaknesses in these organs and bear in mind you wouldn’t necessarily know.

So instead of swapping one set of problems for another set of problems – too many refined products for too much protein, we will help you understand how to balance your diet to give the body the essentials it needs to lose weight and maintain it in the long run.

Natural healthy weight-loss.

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What is enough protein for weight loss?

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AlmondsThe general rule is ‘palm size’. The piece of meat should be the size of your palm only. A chicken breast or leg would be a perfect size.

Please do not get hung up on exact grams of protein I have put down the figures only as examples to give you an idea. Do not weigh or measure anything, be relaxed about it, you know what a palm size is or what ½ a cup looks like approximately is fine.

Protein foods

Natural yogurt

Eggs

Fish

Cottage cheese

Chicken

Turkey

Lamb

Beef

Duck

Tofu

Nuts

Seeds

Beans or lentil + whole grains

It has been estimated that the average woman needs approximately 48g of protein each day.

The average man needs about 60g each day.

Interestingly far fewer men suffer from protein deficiency in the same way women do.

Chicken breast 20g

Piece of beef (size of your palm) 20g

Two eggs about 12g

Natural yogurt 7g

Tofu (3 ½ oz 100g) 8g

Cottage cheese (1oz 28g) 7g

Piece of fish (4oz 110g) 20g

For the average carnivore, grams of protein

Natural yogurt 7g

Fish (salmon) 20g

½ a cup of cooked kidney beans 7g

½ a cup of cooked long-grain brown rice 3g

¼ cup of walnuts 4g = 41grams

Plus large amounts of all fruits and vegetables – most contain small amounts of amino acids to make up the rest. It is important to eat lots of fruit and vegetables – they are alkaline forming, and counter act the acid forming protein foods.

The old term ‘first class’ protein referred to meat, poultry and fish now called ‘complete’ proteins as they provide all of the 9 the ‘essential’ amino acids. A ‘second class’ protein or ‘incomplete’ protein refers to a bean, lentil or grains as they generally lack one or two essential amino acids.

If you are a vegetarian or just eat vegetarian meals sometimes, here is something you should know.

A

B Lacks

C Good source

Beans

Methionine

Grains, nuts, seeds

Grains

Lysine, threonine

Beans and lentils

Nuts, seeds

Lysine

Beans and lentils

Vegetables

Methionine

Grains, nuts, seeds

Corn

Tryptophan, lysine

Beans and lentils

The rule is simple – remember to mix beans and/or lentils with grains. In other words always mix rows A with C ensuring you get the amino acids that is lacking.

For example – Hummus dip (recipe in part 2) with rice biscuits

Bean curry with brown rice

Spelt bread and lentil pate

For the average vegetarian, grams of protein

½ a cup of cooked kidney beans 7g

½ a cup of cooked long-grain brown rice 3g

2oz (56g) goats cheese 14g

Yogurt 7g

1 egg 6g

¼ cup of walnuts 4g = 41grams

Plus plenty of fruit and vegetables, that have small amount of amino acids.

For the average vegan (no animal foods are eaten) grams of protein

Tofu (3 ½oz 100g) 8g

½ cup walnuts 8g

1 cup of cooked kidney beans 14g

1 cup of cooked long-grain brown rice 6g

½ cup tahini 8g

½ cup flaxseeds 8g = 42grams

Plus plenty of fruit and vegetables, they contain small amounts of amino acids.

There are some amino acids in a lot of foods you eat that are not necessarily classified as a protein food.

Please do not get hung up on exact grams of protein I have put down the figures only as examples to give you an idea. Do not weigh or measure anything, be relaxed about it, you know what a palm size is or what ½ a cup looks like approximately is fine.

To lose weight and maintain health it is important that you get enough protein

1) it prevents fluid retention

2) helps to stabilize blood sugar levels

3) will help to control carbohydrate cravings

4) satisfy hunger

5) ensures healthy muscles and hence a good metabolism

6) proteins are needed for all hormone production including the thyroid hormone.

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