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Prioritize Your Protein

Updated: Jan 3



As a species, we humans are deeply domesticated.


The lack of nutritionally dense foods, increase in processed foods, lack of sleep, low grade inflammation as well as sedentary lifestyle is literally killing us.

 

We’re also seeing a lack of quality protein in our diet, mainly due to the abundance of processed foods taking over our diets. Low protein means loss of muscle mass, which is directly correlated with many lifestyle disease including obesity, diabetes, cardiovascular disease and metabolic syndrome.


A huge issue with a lack of protein is cravings for processed foods. Your body will literally keep asking for more food until it get the amount of protein it needs.


Curious about how to use protein in your diet to your advantage? Read on!

 

How much protein should I be eating?

Current international recommendations for protein are 0.7-1.0 grams of protein per kilogram of ideal body weight per day. However, new research is showing that we need closer to 1.2-1.6 grams of protein per kilogram of body weight per day to prevent loss of muscle mass.

 

Plug in your numbers

(your weight in kilograms) x 1.2g = amount of protein you should eat per day. This might seem like an impossible amount of protein to consume but this is what new data is showing for prevention of muscle loss!


On average, women should consider getting between 80-120 grams of protein per day.

 

How do I easily track my protein intake?

Use the list below to “eyeball” your protein intake. Some people prefer using scales and apps for more precise tracking but this can be a good place to start to recognize whether you’re getting sufficient protein intake.

 

2 scoops whey protein = 30g

3 oz chicken = 28g

3 oz steak = 26g

3 oz tuna = 22g

175g high protein yogurt = 19g

1/2 cup lentils = 9g

1/2 cup chickpeas = 7g

1 large egg = 6g


What type of protein should I eat?

Animal protein has been shown to be more digestible and bioavailable than plant sources. Chicken has the highest protein content per gram but beef contains several nutrients including vitamin B12, iron, and many essential amino acids. Choose good quality, grass-fed and grass-finished meats.


What's an example of a high protein meal plan?

Breakfast: 4 egg frittata with some veggies and 2 slices turkey bacon

Lunch: 3 oz tuna salad with avocado, tomato and 2 Ryvita cripbreads

Snack: 30g whey protein smoothie with frozen fruit

Dinner: 3 oz chicken breast shredded with veggies and some sweet potato

 

When should I eat my protein?

It’s best to eat a higher content of protein at breakfast, to help keep you satiated through the day and prevent cravings. Prioritize your protein - eat your protein first, then see if you are still hungry to eat whatever else is on your plate.

 

Why is Whey protein helpful?

In several studies, patients with type 2 diabetes benefited from a 10-15 gram serving of whey protein before a mixed meal up to 3x per day. Pre-meal whey protein reduces post-prandial insulin release, improves HbA1c, reduces lean tissue loss while in caloric deficit, and may reduce calories consumed in the following meal.

 

How can I use Whey protein to control my diabetes?

Prior to your largest meal of the day (i.e. dinner), mix 15 grams (or more) of whey protein in water and drink the mixture 15-30 minutes before eating. You can choose any flavor of protein powder that helps you be consistent with the habit. Take note of how you feel, your appetite and feelings of fullness.

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If you are struggling with blood sugar imbalance, insulin resistance or diabetes or if are looking to lose fat and gain lean tissue, I am happy to guide you further! Let's chat in a 15-minute complimentary Discovery Call.



Disclaimer: All content in this blog is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

 

 

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