Why Do We Need To Eat Protein
Why We Need Protein
Protein is needed for almost every single function in our body from tissue formation and repair, to hormones, to making antibodies, to enzyme reactions, to transport amino acids. Without a diet rich in essential amino acids, we would cease to function. Eating complete proteins (having all 20 amino acids) is vital for a healthy and fit body.
The nutritional value of meats and dairy is largely dependant on the ingestion of the animal before slaughter and is therefore beneficial to eat organic, grass-fed meats and dairy products.
Let me share 5 complete proteins that are beneficial for fat loss as they keep post-meal insulin levels within a desirable range. When insulin is released into the bloodstream it acts to shuttle glucose [carbohydrates], amino acids and blood fats into the fat and muscle cells of the body.
Now if these nutrients go into muscles then the muscles grow and body fat is managed. If these nutrients go into fat then muscle mass is unaffected and body fat is increased. The only time we want insulin levels to be high in the body is following a workout.
Eating the right foods at the right times will help control hormone levels and insure you aren’t storing fat on the body. Here are 5 of the best protein sources to help you shed fat while building muscle and controlling hormone levels.
Grass-fed, Organic Poultry
Chicken contains:
- selenium, 40% daily value with benefits in thyroid metabolism and as an antioxidant
- tryptophan, 122% daily value with benefits in relaxation
- vitamin B6, 32% daily value with benefits in converting foods to energy
- niacin, 72% daily value with benefits in lowering cholesterol and regulating blood sugars.
- provides approximately 68% of the daily value for protein in 4oz
Organic Greek Yogurt
Greek yogurt is made slightly differently than regular yogurt. After the milk is fermented with live bacteria, the yogurt is strained in a filter or cheesecloth. This straining process removes the whey which is the liquid part of milk and at the same time removes the lactose.
The result is a thick yogurt with twice as much protein as regular yogurt. One serving (3/4 cup) of plain, non-fat Greek yogurt has 18 to 21 grams of protein and 110 to 120 calories. The same amount of regular, plain non-fat yogurt has 9 grams of protein and 100 calories.
Greek yogurt is low in fat, sugars, carbohydrates and high in protein; making this a favorable food to support a flat stomach.
Grass-fed Organic Beef
Lean organic beef provides a very good source of protein and a good source of vitamin B12, selenium, zinc, iron, phosphorus and B vitamins without the concern for pesticides, hormone and antibiotic residues that may be found in non-organic varieties.
Lean beef provides 64% of the daily value for protein in just 4oz and contains nutrients that protect your heart and prevent colon cancer:
- tryptophan 112% daily value
- vitamin B12- 49% daily value
- zinc- 42% daily value
- selenium- 40% daily value
- phosphorus- 27% daily value
- vitamin B6- 25% daily value
- iron- 22% daily value
- vitamin B3- 22% daily value
- Vit B2- 20% daily value
Salmon
4oz of salmon contains at least 2 grams of omega-3 fats more than the average U.S. adult gets from all food over the course of several days. Omega 3’s are known for their benefits in decreasing cardiovascular heart disease risk, improving mood, cognition and joint protection. This protein is also a very beneficial fat source to help with regulating hormones.
White Fish (low mercury)
White fish is very low in fat and high in protein. Consuming a diet with moderate amounts of white fish will ensure you are showing off your stomach every chance you get.
Fish oils have been proven to:
- increase insulin sensitively
- inhibit fat storage
- provide energy
- muscle growth
- prevent muscle breakdown
- lower cholesterol
- reduce inflammation
Your diet should not be a battle!
Unless she has a “swimmer’s body”, I personally don’t find women with totally flat bellies to be that attractive. It is kind of freaky actually. It isn’t nearly as cute as a slightly rounded (but not obese) tummy.
But then, I guess Flavilicious is about female body-building, not purely physical health.
Flavilicious is about being in the best physical shape that your body can be, and doing it in a natural and healthy way. Why bother doing anything if your only going to do it half fast. Also body building is about gaining the most muscle mass that your body can physically handle. I suggest trying herbal magic where you get to lose the weight and still keep that rounded look 🙂
I don’t eat meat, fish form time to time and I get the protein from eggs, spirulina, chrorella, peas, chick peas, bens.
Great, thanks for sharing. We need vegetarian advice here on the blog! See my reccomendations to Cat.
Hi Flavia
Great offer :), but do the meal plans include veggie meals? I’m pretty much vegetarian, eat dairy and a small amount of white fish but I do worry about getting enough protein in my diet.
LIke the sound of the detox drinks and smoothie books. Got a vitamix recently and I LOVE making drinks in it.
Hey Cat, no they are not veggie meals…some are but the majority is meat based protein. I do have a list I reccomend for protein and not all of it is meat based but you may be dissapointed in the high volume of meats. You could also purchase it and if you can’t use it, delete it off your computer and refund it…you have my permission. Vitamix is amazing!!! I would reccommend you supplement with BCAA and Glutamine. Creatine is also one amino acid that is often lacking in vegetarians, so supplement with Creatine would be beneficial. A vegetarian recipe book is on the list for next year…I hope!!
Hello, I think there is a mistake, poultry usually are not raised 100% on grass. It would be on organic corn and grass. FYI
Similarly it os Grass Feed Beef, you missed an “r”
Regards
No, they are not 100% grass-fed. If they are grass-fed, this means they are free to roam and consume as much grass as they would like. Thanks for clarifying.
FYI you miss spelt “is”
Thank you so much Flavia, for creating this vital piece of the puzzle. As I have told you in previous post, I do FBL. However you recently informed that you have a new program 24hour abs and I cannot find this anywhere. I am ready to progress from FBL, because I have used it since its inception. Thank you again, GOD BLESS from TEXAS!
Hey Shellee, that program will be available next Tues-Thursday and is a free-bonus to a new program Craig Ballantyne and Joel Marion have put together. Look out for emails next Tuesday to Thursday. It will exercise based only, no nutrition.
I raised chickens as a child (4H, whoo!) and always laugh when I see “vegetarian” chickens or eggs advertised in the grocery store. Free range chickens, even those kept in a coop, will always find the bug to eat, that’s what they are picking for in the grass; they need protien to ensure healthy levels of fat in their diets. Coop raised chicken feed will be a mix – fish meal for protien, corn or soybeans to bulk, oyster shells to ensure strong egg shells – give me a bug-fed chicken over grass fed vegetarian chicken and eggs any day – and you’ll always get your Omega-3s!
Yes, the grass-fed is not ALL grass-fed, otherwise they would lack nutrients. But there is many advantages to grass-fed chicken: when grains are used, we are consuming more Omega 6, which the North American diet is obundant on. There should be an equal mix of Omega 3 to Omega 6 in our bodies. Grass-fed means they are free to roam and yes they will eat bugs.
Hi Flavia,
I would really like to take advantage of your offer for the meal plans, but I have a question. I did your Full-body-licious program and really liked it…it was super hard, but I liked the challenge. I did however, lose way too much weight IMO (is there an e-mail where I can send you my pics?) I do have a lot of food allergies (SOY, WHEAT, CORN, RICE, PEANUTS) and I don’t think I was getting enough food on the program! I just want to gain muscle…not lose anymore weight. Will these meal plans help me to build and restore my muscles without losing any weight? I’m 44 years old and currently weigh 105lbs at 5’2. I have gone from a size 2-4 to where even size 0 is too big. I’m a homeschooling mom with a child who has food allergies as well and just haven’t the time to prepare separate meals for myself and my family…so this needs to be something my family can do with me too.
Thank you so much for your time and help! I appreciate all you do! 🙂
Amy
Hi Amy. These meal plan have you covered. I suggest an 8 week program for muscle building, you would just skip over the BURN Phase and I do go through that for those who are interested in building muscle. I don’t use soy, wheat, corn…I do use rice and I don’t really use peanuts, so you will have a lot of food choices. The portion sizes are enough for a small family (usually) and this is the way I would cook for my family. I want people to start using foods the way they were meant to be used…for fuel in the body, so I love that you will be sharing with your family. If you still find that you aren’t gaining enough muscle, you can email me and we can work through it….that’s the easy part 🙂 You can also email me your pics to flavia@flaviliciousfitness.com. Looking forward to seeing them!
Thank you, Flavia!! YOU are the BEST! 🙂 My family consists of just myself, hubby and my 10 yr. old son and I’m sure we will all appreciate the planned meals you have to offer! Can’t wait to get started! 🙂 Sending you my pics!
~Amy
Hi Flavia,
I enjoy reading your blogs and I have learned a thing or two from you.
Now, I have wondered if your meal plan will help me to gain 10-15 pounds, because I have been too skinny and have been struggling to try to gain some weights for a long time. I need some muscles and some curves especially on my chest. 🙁 FYI, I am hypothyroid and am taking thyroid pills since 2004 (can’t take soy, due to the fact that it is anti-thyroid). I am already post-menopausal now. By the way, the doctor told me that I need more proteins, but it is hard for me to eat more since I am not always hungry. What do you suggest about my case? Thanks for any help.
Hey Jo, I don’t include any soy in my meal plans and yes they will help with that. I would just as that you send me an email with your weight and I will adjust the amount of calories you need to build muscle. There are a lot of protein sources and I include it with every meal. I hope you come on board!
hi flavia
i enjoyed yr article. i am an indian from mumbai city. i hv become yr great fan. i hv a very obese body and would like to lose weight but i am not financially sound and find it impossible to buy yr product. can u find a sponsor for me. i also try to follow kim’s fat loss program. she has been a very dear friend to me. she keeps me motivated all the time, but i hv a problem trying to put together most of the ingredients. pl keep in touch. would love to follow yr advice.
iggy
Hi! I am new to the site and am not sure if it is appropriate for me. I tend to eat vegan-ish. I’ve done a lot of nutrition research on my own and as a result have cut most animal products from my diet. I do indulge once in a while (usually in social situations to avoid being “rude”) so don’t consider myself a die hard vegan. I won’t say no to a slice of veggie pizza.
I have been athletic all my life and now that I am 40 am spending more time in the weight room and would like to lean out to expose some of my hard earned muscle. All the body building/fat loss sites I have looked at are all heavy animal protein based diets. If I don’t eat gluten, poultry, beef, fish, eggs or dairy, limit fruit to 2 servings a day and need to cut carbs to lose fat, well there isn’t a whole lot left to eat. Is this something your program addresses? I’m not sure what that meal plan would look like…
Hey Sherry. I don’t have anything for Vegetarians necessarily. I do have lists of acceptable foods in my program but you would have to pair the protein sources to make whole protein sources. I would stick to sweet potatoes for carb sources and use lentils and quinoa with other protein to make complete proteins for weight loss. Hope that helps.
I have been scouring your site today and am really excited with all of this information. I was curious though, how do you figure out how much protein you actually need each day? On an average, I am getting anywhere between 60 – 90 g of protein each day. I’m 5’3″ 130 lbs and am trying to get down to a nice fit looking 120. I love running, and will be doing HIT workouts now, thanks to you. But usually I get in about 30 mins a day, 5 days a week of some form of exercise.
Hey Jennifer. Protein depends on your activity level. If you are doing a lot of cardio and weights, I suggest 1g/pound of body weight.
So if I am doing 3 days of cardio (HIT), 1 day of steady state cardio, and 2 days of strength training – each workout lasting anywhere from 30 – 45 minutes, would 130 g be good?
100 to 130 would be good, 130 on your strength training days! May I suggest adding one more strength training day before one of your cardio sessions to really see great results.
i think that is a great idea, just not sure how I would be able to fit it in… but I think I will try to do it. I want to hit it hard, no more excuses!!! Do you suggest that I mix the strength w/ steady state cardio or intervals?
I would mix strength with both, but I would only do 1-2 steady cardio per week if you are focused on weight loss. Stick to HIIT while losing weight and it can be done after weights.
I’m a little confused about Whey. We should have greek yoghurt because the whey has been taken out but we have Whey protein shakes. Why is that?
It’s more important that the lactose is taken out…the whey we get from shakes is beneficial for quick protein uptake. 2 separate things. You want the whey post-workout, greek yogurt is good because the lactose is removed.
Thank for the clarification. It’s hard to get greek yoghurt in Japan so I make my own. I’ll be more careful with the process now. Thanks again 🙂
Hi, I am a vegetarian and recently, I have been tracking what I eat. What I found is that I am not getting enough protein throughout my days. I eat a lot of vegetables and about 2-3 servings of fruit a day. For my protein sources, I usually turn to nuts and also greek yogurt. After my workout, I make a protein shake.
Do you recommend women using protein powders after a workout?
And if you do, what brands do you recommend?
And about how much protein do we need in a day and after a workout?
I do not know whether it’s just me or if perhaps everybody else experiencing issues with your site. It looks like some of the written text within your posts are running off the screen. Can someone else please comment and let me know if this is happening to them too? This might be a issue with my web browser because I’ve had this happen previously.
Thanks
might just be the bowser you are in. Try Firefox, always works well and is what I use.