Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number one, protein.
Protein is one of three macronutrients are body needs to perform at its optimal level. Of the three macronutrients protein is the most filling and can help curb appetite and hunger cravings because it takes your body longer to digest.
It also helps build and repair muscle. This is important if you are lifting weights to get shredded or trying to lose weight. Sustaining and growing muscle helps keep your metabolism high and helps keep your body strong. Eating enough protein has also been shown to help maintain bone mass making it a great component to healthy aging.
Protein can also temporarily boost your metabolism thanks to the thermic effect of food. High Protein intake has been shown to both boost metabolism and increase the number of calories your body burns in a day by 80- 100 calories. Because of its thermogenic effects, metabolism boosting power and ability to aid in hunger control increased protein intake can also help with weight loss.
It may also help with lowering blood pressure, LDL cholesterol (the bad one) and triglycerides as well as helping your body heal from injuries faster.
How much protein you need depends on several factors including: age, gender, activity level and current health conditions. The general rule of thumb is 15-30% of your daily caloric intake should come from protein.
You may be saying this all sounds well and good but I have heard too much protein is bad for your kidneys. Studies have shown this is only true if you have kidney issues already. It is always good to consult a doctor before any diet change and to get your annual check up to note anything that may be off within your body.
If you have normal kidney function increasing protein intake will not harm you however if you increase protein and note the following symptoms it may be a sign of kidney disease:
You urinate less
Swelling in lower body or retention of fluid
Unexplained shortness of breath
drowsiness or fatigue
nausea
confusion
pain/pressure in chest
Protein is one of three macronutrients are body needs to perform at its optimal level. Of the three macronutrients protein is the most filling and can help curb appetite and hunger cravings because it takes your body longer to digest.
It also helps build and repair muscle. This is important if you are lifting weights to get shredded or trying to lose weight. Sustaining and growing muscle helps keep your metabolism high and helps keep your body strong. Eating enough protein has also been shown to help maintain bone mass making it a great component to healthy aging.Protein can also temporarily boost your metabolism thanks to the thermic effect of food. High Protein intake has been shown to both boost metabolism and increase the number of calories your body burns in a day by 80- 100 calories. Because of its thermogenic effects, metabolism boosting power and ability to aid in hunger control increased protein intake can also help with weight loss.
It may also help with lowering blood pressure, LDL cholesterol (the bad one) and triglycerides as well as helping your body heal from injuries faster.
How much protein you need depends on several factors including: age, gender, activity level and current health conditions. The general rule of thumb is 15-30% of your daily caloric intake should come from protein.
You may be saying this all sounds well and good but I have heard too much protein is bad for your kidneys. Studies have shown this is only true if you have kidney issues already. It is always good to consult a doctor before any diet change and to get your annual check up to note anything that may be off within your body.
If you have normal kidney function increasing protein intake will not harm you however if you increase protein and note the following symptoms it may be a sign of kidney disease:
What is important to remember about each of these six elements is that they aren't stand alone pieces; but rather pieces of a puzzle, that together, make a complete picture. Each piece is important but you need each piece for optimal health. Over the next three weeks we will dive into each piece of the nutrition puzzle so that you can see the bigger picture.
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