What’s all the fuss about protein these days? It’s a popular buzzword being thrown around on nutrition labels and various diet products. But why? Do our bodies really need a protein boost? Is protein good for fitness? And how does protein help with weight loss? The answer to all of those questions is—yes. Protein is a crucial element of a balanced diet, and a necessary nutrition staple. It plays a big role in helping you lose fat while maintaining healthy muscle mass. Let’s talk about why that is.
A Necessary Building Block
Protein has been described as the building block of muscle. The body needs protein in order to build and maintain muscle mass, as well as to repair damaged cells and create new ones. While protein is a necessary nutrient, our bodies don’t manufacture all of the types of protein we need.
The Human Touch of Chemistry explains, “A protein molecule is made up of amino acids. Just like you can make amazing things out of Lego blocks, amino acids are your body’s building blocks. Out of 22 amino acids, eight of them are essential as they are not produced in our body.” Our bodies don’t make all of the necessary elements of protein, and they don’t store it either like they do with carbs and fats. That means we have to consume it regularly.
What happens if you don’t get enough protein in your diet? Without adequate protein intake, your body can’t build and maintain muscle mass. Too little protein can also lead to a weakening of the bones and hair loss. According to Bodybuilding.com, “If you don’t provide enough protein to maintain your muscle mass, your body could potentially turn to skeletal amino acids for energy because it has no other source for fuel.”
While you definitely need to boost your protein, not all protein sources are created equal. Just because something has protein in it, doesn’t mean it’s healthy. Yes, there is such a thing as bad protein. The Harvard School of Public Health says it’s all about the “protein package.” In other words, you have to look at the food as a whole, not just at the amount of protein it contains.
The reasoning is simple. When you eat food, you eat everything that comes with it—fats, sodium, fiber, carbs, sugars, and more. For example, fried chicken may be a high-protein food, but the act of battering and frying it negates a lot of the benefits. Similarly, peanut butter can give you a protein boost, but the standard store varieties also contain a lot of sugar. In general, it’s best to steer clear of fried meats and many types of sausages. The best sources of protein are those that are high protein low-fat foods.
Protein and Weight Loss
There are actually a lot of ways a protein boost in your diet can aid in weight loss. First, the most simple reason, your body burns more calories when digesting protein. Protein is harder to break down into usable elements, so your body has to work harder, i.e. burn more calories, to digest it.
This leads to another way protein helps with weight loss—it makes you feel full longer, so it reduces your appetite and cuts cravings. You’ve heard of empty calories, right? Those are foods that are high in carbs and/or sugar, and low in nutritional value. Your body digests them quickly, which means it doesn’t take long before you’re hungry again. Because protein takes longer to digest, eating lean protein will fill you up and keep you feeling full.
Finally, protein and weight loss go hand in hand because protein helps increase your muscle mass, which in turn, increases your metabolic rate. Your metabolic rate refers to the number of calories your body burns just by existing. In other words, if you were to lay in bed and not move all day, your body would still burn calories as it keeps your organs running. The more muscle you have in your body, the more calories your body burns naturally. And the more protein you give your body, the easier it is to build muscle.
Try This: Keto Hot Chicken Wings Recipe
Popular Sources Of Protein
Now that we know why protein is important, how can you add more lean protein to your diet? There are a wide variety of foods that offer a good source of protein. Many of the highest protein foods are animal-based, however, there are still plenty of good options for vegetarians and vegans. In fact, because every protein comes with a different “protein package,” there’s no one perfect protein. That’s why it’s good to eat a variety of different protein sources. Here are a few of our favorite ways to give your diet a protein boost:
Chicken and Turkey Breast
When you think of lean protein sources, chicken and turkey breasts are probably the first foods to come to mind. They’ve made a name for themselves in the lean protein category, and with good reason too. They are great sources of protein and are low in calories and fat. Plus, they can be prepared in a variety of ways so you won’t get bored of eating them.
Beef
Red meat is one of the best sources of protein. Grass-fed beef has significantly more protein than conventionally raised beef. A 3-ounce serving averages 22 grams of protein. But this is where you have to be careful because beef can also be high in calories and fat content. 90% or leaner ground beef is a healthier beef option.
Eggs
Eggs are another good source of not only protein but can also be a good source of Omega-3 fatty acids, as well as other essential vitamins and minerals. One large egg contains 6 grams of protein and about 70 calories. The downside of eggs is that they are higher in cholesterol, so eating eggs for every meal shouldn’t be part of your diet plan.
Greek Yogurt
Greek yogurt offers probiotics that can help aid in digestion, and maintain a healthy balance within the digestive system. It is typically thicker in texture than traditional yogurt and contains more protein per serving. An 8 ounce serving of nonfat Greek yogurt contains about 23 grams of protein and only 120 calories. However, because it is a dairy product, that same serving does have around 7 grams of carbs.
Beans and Lentils
Beans are one of the best vegetarian and vegan sources of protein. They are also a good source of dietary fiber and iron and are good for your heart. Navy beans have the highest protein content at 20 grams per 1 cup serving.
Fish and Shellfish
Tuna, salmon, and other fish and shellfish are often underrated sources of protein. Most Americans don’t get enough fish in their diet. In addition to being good lean protein sources, they are packed with Omega-3 fatty acids and other nutrients.
Tofu and Soy Foods
A single cup of edamame gives you 17 grams of protein and only 180 calories, while a ½ cup of tofu gives you 8-10 grams of protein. Edamame also has a lot of fiber and vitamins, while tofu contains calcium.
Nuts and Seeds
This includes natural peanut butter and nut butter. While nuts are often higher in fats, they are considered to be “good fats.” While they shouldn’t be your main source of protein, they are great snacks to mix in between meals to keep you full and your energy high. Go for whole, unsalted nuts that haven’t been roasted to get the most benefit from these.
Protein Powder
An easy way to supplement your protein intake is with a protein powder. There are many different varieties of protein powder on the market. Whey and soy are two of the most popular options. The protein content varies by brand, but expect 13-17 grams per serving. One of the Xyngular products we love is Lean protein powder. It’s a gluten-free protein powder that comes in chocolate and vanilla flavors. At only 50-70 calories/serving, it’s a great protein option between meals, at home, or on the go.
Xyngular’s Lean: Shake It Up For Lean Results
So you see, protein is more than just a buzzword, it’s a key building block within the body, and a necessary component of maintaining muscle mass and losing fat. The more muscle mass you have, the greater your protein needs are. You need to increase your protein intake to help support muscle growth and maintenance, and Xyngular Lean protein shake is a great way to do that.*
Lean provides high-quality nutrition to reduce cravings, aid in muscle development, and improve your weight loss results. It’s low calorie, low carb, and low sugar, so it gives you the protein and other vitamins and minerals you need, without the extra fillers you don’t need.*
Get Our Protein Powerhouse NOW! Order Lean by contacting your Xyngular distributor or by logging in to your Xyngular account today!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
*Individuals can lose 1 to 2 pounds a week using Xyngular products and following a low-carb meal plan.
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