Protein consists of amino acids and these amino acids are the building blocks that become us. Muscles, tissues, organs are composed of these amino acids that we get from protein. Another important thing about protein is that when we eat protein it stimulates the release of the hormone glucagon. Also, glucagon is the digestive hormone that encourages is us to burn and metabolize fat and because of that protein food sources help for weight loss.
Including protein in your meals and stimulating the release of glucagon is what signals our body to become satisfied and it also stimulates our body to start metabolizing and burning fat. Protein is something you want to include in our snacks and all of our meals.
Sources of proteins
Eggs are a terrific source of protein. However, we want to take a moment to dispel a couple of myths about eggs. Now, there have been a lot of people who have said it takes a really high in cholesterol. You don’t want to eat the yolk, and this is not a good healthy recommendation good diet plan. Like you know, there’s a lot of confusion about cholesterol. Due to that, we are working on a future article discussing cholesterol specifically. you need to remember is that eating the whole egg is what provides you the benefit. so the yolk is what contains most of the nutrients that are contained in the egg. If you’re not eating the yolk, we think you’re really missing out and also it doesn’t taste as good.
Obviously, they make a great breakfast. But one thing we like to do is hard-boiled or soft boil eggs. Also, you can make deviled eggs for an instant. There’s a lot of ways to integrate eggs, not just for breakfast. All they do make a portion of great breakfast food. Integrate eggs into a lot of different meals. Especially if you are a vegetarian, eggs are going to be a great source of protein. So again, don’t worry about the cholesterol myth surrounding eggs, go ahead and eat the whole egg and recognize that this is going to be a great source of protein for weight loss and not just for breakfast.
Cheese is the next top source of protein. It’s important to know that processed cheese products don’t count. So, what kind of sure-fire sign sure way to tell is by looking on the ingredient list of the cheese product you’re buying and if it has a bunch of long weird chemical names on it. That should be your red flag that hey this is a processed cheese product and it’s not a very healthy food to consume. However, when we are eating high-quality Cheese’s then it can be a very good source of protein. one way to know that you are purchasing a high-quality source of Cheez-Its if it says the words grass-fed or pasture-raised on the packaging and the strip can also be applied over to eggs as well that come from grass-fed or pasture-raised chicken. now if you want to hear a more detailed discussion about it.
Another wonderful source of protein is yogurt. But again, there’s a couple of missed that want to dispel so often when we are in the grocery store, and in the yogurt section. As you know, there are a lot of different yogurts to choose from and most of the yogurts that we see advertised on TV contain a whole lot of sugar in some cases. We even contain high-fructose corn syrup and other different chemical additives that we don’t want to be eating that are not part of healthy food.
Our tips are to read the ingredients labels and if you see a bunch of weird chemical names or you see sugar than that again, it’s going to be kind of your red flag that though, this is processed food. This isn’t the healthiest choice of yogurt. you can also look for the words grass-fed and pasture-raised once more so having dairy products or any Kind of animal product from animals that are grass-fed and pasture-raised, it’s just going to contain a lot more nutrition. It’s going to be a lot more high-quality products. again, you can also look for the words organic and then you also want to avoid nonfat dairy products.
This is probably one among the most important myths about dairy products that are out there and that we can remember, you know, a few years ago. There was this big craze of fat-free products non-fat Foods skin milk etc… and giving us this idea that I will if we eat non-fat Foods, we’re not going to be as fat. Well, it’s kind of completely the opposite. The fat contained during a high-quality foodstuff is really what helps you digest that foodstuff. When you take the fat out and eat a fat-free or skin version, it’s going to be harder for your body to digest.
Another benefit of the fat that’s contained in these certain dairy products is that the fat helps us feel full and tells our body to turn off that hunger mechanism. When we’re like yogurt, for instance, we’ve got a high source of protein, but that we’ve also got a high source of high-quality fat and these high-quality fats are good for our brains are good for overall health and they’re what make us feel full and feel satisfied.one other recommendation on yogurt is to just buy an unsweetened yogurt and then you can do something versatile. For instance, in the morning, I can take some of my yogurts to add some fruit or maybe even add some honey and sweetened with my granola, but then if I want to use that yogurt in a Savory recipe like dressing or sauce.
Then I can use that same jar of yogurt that I bought because it’s just the unsweetened kind.it needs tips are looked at the sugar content. Make sure it doesn’t contain suit too much sugar. Make sure that, it is a high-quality Greek yogurt and preferably it comes from pasture-raised or grass-fed animals, and it’s not a nonfat product.
Now, this may be a new food for some of you. but, if it’s something you aren’t familiar with it is one of my most highly recommended food. It’s incredibly easy to prepare. It’s two parts water to 1-part quinoa and prepares pretty much just like rice or any of the other grains. It makes a great replacement for rice or pasta or whatever carbohydrate you might have is your meal and the bonus is that it offers a huge amount of protein as well.
This versatile seed can again take the place of grains in a meal so it can make a great breakfast. It can be a part of lunch. I can be part of a snack you can add it to salads and this seed is again something I highly recommend you add to your diet. You can find it in the bulk section of your grocery store or you can even find it with the pasta and the rice. It very easily takes on the flavors of pretty much whatever you prepared with so it can be sweet or it can be salty
Nuts are another fabulous source of protein, and almonds are probably the highest source of protein. Another great point about almonds is that they assist to stabilize our blood glucose. They make a great snack. They can make a great snack, especially if you’re trying to lose weight or you have problems with maintaining your blood sugar or you have diabetes or something like that sell nuts.
you want to just have the nuts and preferably they’re not going to be salted. They’re not going to have candy or something mixed in with the trail mix.so, you can one thing I like to do is go to the bulk section and get a bag of almonds, a bag of peanuts and kind of make our trail mix with those different fresh nuts.
So nuts are a great protein source. This is something you can add to salads and add to your meals and also makes a great snack.
Beans are another great source of protein. and there are a lot of different beans out there. lintel, kidney beans, Pinto, black beans, garbanzo beans and there was a lot of different uses for beans. you could make hummus you could make a stew. you can add beans to a salad. Also, and beans have gotten quite a nasty rap for causing digestive distress, but that digestive distress is often significantly minimized by preparing the beans correctly. Soaking the beans before preparing or even sprouting the beans.you can also add seaweed to beans while you’re cooking them and all of these different methods will help to make them easier to digest, make them less likely to make you gassy.
So hopefully this is something again definitely for vegetarians beans are one of probably the best sources of protein, but whether you’re vegetarian or not, I highly recommend that you incorporate more of these foods into your diet.
Most of you have probably heard of tofu, but you may not be
familiar with Tempe. So temping is a fermented tofu product and when you ferment
the tofu, it unleashes the different nutritional benefits and it significantly
increases the protein content.
So, you can find Tempe and pretty much in the grocery store, Definitely a health food store. It’s very easy to prepare. again, this is a great food for vegetarians, because it can be used in place of certain meat products. tofu itself is still a good source of protein, but it’s not quite as good of a source of protein and some people have problems when they eat too much soy, so if you’re a vegetarian and you eat a lot of tofu and depend on Tofu for the protein in your diet, then we would recommend checking out Tempe and looking it if you can replace some of the tofu in your diet with this fermented tofu called Tempe and even if you’re not a vegetarian, this is still a great source of protein and has a great flavor.
8 Spinach asparagus Swiss chard and mustard greens
Another vegetarian source of protein is spinach asparagus
Swiss chard and mustard greens and you might be surprised to find that these
vegetables are up there close to all the meat products in about to mention and
it’s worth noting that pretty much all of the vegetables have a good amount of
protein to offer. so, squash Tomatoes mushrooms cheesecake is different
vegetables are still considered a good source of protein.
Not only do we have phytonutrients vitamins all kinds of wonderful nutrients coming from these vegetables go ahead and recognize that these are also really good sources of protein and a great thing for everyone to incorporate more into their diet.
Animal products are probably the most common thing people
think of when they think about protein, but I want to give you some really
useful recommendations on how to find a good high-quality meat product for you
to eat. So once again back to the discussion of grass-fed and pasture-raised
vs. Factory-farmed nice. And again, we have got an entire video on this
specific topic but trying to find the words grass-fed or pasture-raised is one
among the simplest ways to form sure that you are avoiding harmful pesticides
that might have been sprayed on the food. They’re eating GMOs that may have
been fed to the animals antibiotics are given to the animals hormones and all
kinds of horrific things that we are going to be ingesting if we’re eating
factory-farmed meat, which is pretty much all of your conventional mean
anything in a restaurant or fast-food place any kind of junk food.
We going to come from Factory farmed animals and they are not good healthy sources of protein.
Another consideration is avoiding processed meat. If you are buying meat products and you turn over and there is an ingredient label on it. That’s the first sign that that’s not 100% meat and then if you go on to read that ingredient label and you see nitrates and nitrites or you see any kind of weird looking chemicals that should set off the red flag in your head that this is a processed meat product and is not a healthy choice. So, avoid any kind of processed meat being kind of fast food microwave meals, all of those recommendations are still really important and if you are looking for a healthy source of protein that’s going to come from a meat product like chicken beef or turkey, which is the number one source of protein. You just want to make sure that it is a whole meat product. Preferably that’s coming from the butcher or from the farmer himself which it’s a grass-fed or pasture-raised animal that that meat is coming from.
Permission the last tip that turkey is a number 1 in terms of being a protein Source but in between turkey and the Beef and the chicken is the fish products, we’ve got tuna, Cod shrimp, All of these are really good sources of protein, and again we can apply the same thinking over. If it’s a fish product that has a long ingredient list.
Well, that’s your red flag to tell you that that’s processed food and it’s not such a healthy source of protein. and again, breaded or fried foods, even if it’s a good high-quality source of protein that frying and the breading process is going to not make it as healthy for you.
Once more, if you want to look for the words wild-caught or fresh-caught on the label of the fish that you by then that’s another good way to make sure that you’re getting natural fish that was eating its natural diet.because, just the way that they need factory farms for livestock.
They also have factory farms for Fish and they are even a genetically modifying certain fish in some instances still looking for the words wild-caught or fresh-caught making sure that there’s not a long ingredient list on the product.
if it is pre-made or pre-packaged is going to help you and be sure that you’re getting a high-quality source of protein, and recognize that that’s the reason we eat protein is to get the amino acids out.
so, that we can then use those amino acids to build our body. the higher-quality the protein the higher-quality We are going to be.
So, hopefully, these tips will help you integrate more protein into your diet. Then improve your health to take control of your hunger and control of your weight.