Different people will require different amounts of protein on a daily basis. Those who exercise and build muscle will typically need more than the average.
The USFDA Food Guide suggests around 50 grams of protein a day for a reasonably active adult.
Keep in mind (not that you don’t already have enough to remember…) that there are different sources of protein: some lean, and some high in fat. Fast food burgers may deliver up to 20 grams of protein (sometimes more), but they also deliver a great deal of fat; which makes them almost nutritionally worthless.
The benefits you enjoy from the protein are far outweighed by the immense fat intake; which, for some fast food burgers, can exceed 40 grams! And that’s not including the fries (we won’t even go there!).
So the thing to do is ensure that your source of protein derives from lean protein. Typically, protein from some fish and chicken is lean; though not all of it.
If you’re a vegetarian, or simply looking for non-meat lean protein alternatives, low-fat cheese, legumes (lentils), and yogurt are all good sources. Simply check the food labels to determine if the source of protein is lean (doesn’t deliver high fat content), or fatty.
In terms of carbohydrates, there probably isn’t a more battered around micronutrient than this. It’s gone from being the greatest thing in weight loss history, to one of the most reviled. And really, it’s not the fault of the innocent carbohydrate! It’s really just a matter of information and knowledge, instead of speculation.
The thing to remember is that when carbohydrates are refined, such as white bread and potatoes, they are what the diabetic world refers to as high glycemic index (GI) foods, because they require spikes in insulin in order to be digested.
As you may know, when insulin is released into the system, it promotes the storage of fat; and some experts believe that it also pushes down metabolic speed (which makes sense).
Therefore, the good kinds of carbohydrate to consume are those that are high in fiber, and those from fruit and vegetable sources.
Why? Because these sources of carbohydrates don’t score high on the glycemic index. In other words, they don’t cause a spike in insulin levels, and therefore, they don’t promote fat storage.
We’ve come a long way! We now actually know more about the metabolism, and how to increase metabolic speed, than most people; and we’re therefore in a position to put that information to good use.
We’ve learned that the metabolism is a process and not an actual body part.
It harmonizes two essential bodily functions: converting food into cells/tissues, and breaking cells down to provide energy. We learned that the former process is known as anabolism, and the latter is catabolism.
Indeed, it’s this latter process that influences our ability to lose weight, and to keep it from coming back!
Yet going beyond the biological basics, we also learned of 3 integrated aspects of speeding up metabolism and losing weight.
These aspects were categorized in terms of: exercise, lifestyle, and diet. And within each of these 3 categories were a total of 11 important, practical, and quite easy ways to boost metabolism.
Now it’s the time for action; The next step – boosting your metabolism – is all up to you. Good luck, have fun, and enjoy a better, leaner and healthier life!
(click below to read more)
(1) Transform Your Metabolism Into A Calorie Burning Machine!
(2) ‘Low Fat Labels’ Separating The Facts From The Fiction
(3) Understanding The Mumbo Jumbo – What is Metabolism?
(4) How Metabolism Relates to Calories & Weight Loss – part 1
(5) How Metabolism Relates to Calories & Weight Loss – part 2
(6) Introduction to Strategies to Boost Your Metabolism
(7) Isn’t Cardiovascular Exercise The Only Thing That Matters?
(8) Adding ‘High Energy’ Burning Component to Your Exercise
(9) Why Variety in Your Exercise Routine is ESSENTIAL
(10) How Lifestyle Influences The Speed of Your Metabolism
(11) Getting Enough Sleep Actually Improves Your Metabolism
(12) Constant Stress Negatively Influences Your Metabolism
(13) Understanding How Calories Affect Your Metabolism
(14) Eat More to Burn More? And Don’t Forget Breakfast – part 1
(15) Eat More to Burn More? And Don’t Forget Breakfast – part 2