A sufficient amount of high quality protein is extremely important when pregnant and in our senior years.
Although, on average, each adult American consumes approximately 1.5 g/kg/day (or 0.7 g/lb/day) of protein in their diet, there is rarely reason to require additional protein or supplements. Instead, there has been concern that eating too much protein may have its own set of consequences.
The research is inconclusive and controversial, but suggests the possibility of kidney damage, dehydration, loss of bone minerals and weight gain from ongoing and excessive protein consumption.
Speaking of macro nutrients, they are the “large” or macro nutrients, protein, carbohydrates and fats required by the human body for normal functioning including that of metabolism and growth.
RELATED ARTICLE: What a High Protein Diet Can and Can’t Do For You?
Furthermore, studies have found that consuming a maximum amount of protein for breakfast can facilitate fat burning throughout the entire day and can cause food satiety. In other words, feeling full occurs throughout the entire day and night, where otherwise ongoing eating was the case.
A maximum of 24 to 30 g of protein for breakfast appears to achieve the best result, where more protein did not necessarily enhance the fat burning results significantly or the extent of fullness experienced throughout the day. Protein is particularly filling because of the effort required by the body to digest, metabolize and break it down. The lengthy digestion, keeps you full longer and tends to help make better food choices during the day.
A typical breakfast may have 14 g of protein but 30 g is not insurmountable.
Tasty and High Protein Recipes:
1. Egg and Shrimp Pita (39 g of protein, 39 % protein, 396 calories)
1/3 cup of egg substitute scrambled and mix-in 2 ounces of cooked shrimp. Place onto a whole wheat pita bread. Shred 2 ounces of low-fat cheese and top along with sour cream and salsa. Add an orange or peach on the side.
2. Sausage and Rice with Yogurt and Fruit (37 g of protein, 39 % protein, 373 calories)
2/3 cup of egg substitute scrambled, pork sausage and ½ cup of cooked brown rice. Eat with plain yogurt and a fruit.
3. 3 Scrambled eggs (30 g of protein)
Add 2 ounces of diced cooked ham and 2 tbsp of red pepper, top with grated cheese.
RELATED ARTICLE: Homemade Protein Bars
Increasing the protein in the first meal of the day has been a boon for addressing not just obesity, but for improving the efficiency of the body’s fat burning potential. In addition, this enhances the body’s ability to recognize satiety, and in turn make more rational food choices throughout the day.