Protein is all the rage while trying to lose weight, but do you know why?

November 22, 2013 by  
Filed under Nutrition Tips

Have you ever found yourself craving food 2 hours after eating? The first question you might ask yourself is; “Did I include enough protein in my meal?”

In conjunction with a quality, high fibre starch, including enough protein at each meal ensures the meal lasts you as long as it should; about 4-6 hours. Remember that even a high quality starch will only sustain your blood sugars for up to 2 hours after the meal.  Protein foods are digested slower than starch so the ‘satiating’ effect of protein kicks in a couple of hours after the meal and works to sustain you longer. Now that’s lasting power!

At Spectrum Nutrition we advise that clients obtain at least 12g protein from protein foods at breakfast. Protein foods are eggs, meat, poultry, seafood, dairy products, beans or lentils. In addition to obtaining at least 12g protein at breakfast (more is fine!), aim for a minimum of 15g protein at lunch and supper (preferably 20-30g) and include a source of protein any snacks taken to meet daily protein needs.

Here are some excellent food sources of protein that will help you meet your daily requirements:

FOOD SERVING SIZE PROTEIN (grams) CALORIES
Plain Greek Yogurt (0% M.F.) ¾ cup 18 100
Cottage Cheese (1% M.F.) ½ cup 16 100
Tuna (packed in water) ½ can 13 70
Milk (1% M.F.) 1 cup 9 110
Egg 1 whole (large) 6 70
Meat, fish & Shellfish 3 ounces (90g) 21-30 90-200
Tofu (firm) 3 ounces (85g) 11 30
Beans, Lentils ½ cup 8 120
Edamame (shelled) ½ cup 8  100