Protein is terribly underrated
Tuesday, December 09, 2008
I like protein. My body also needs protein. It seems to need quite a bit of protein, I lose weight better and feel less hungry throughout the day if I can get at least 80g of protein, and preferably 100-120g.
This is tough calorie-wise, because protein tends to come with either carbs or fat, so you increase those as well, and then total calories start to go up like crazy.
However, I was just reading a paper:
Gannon, MC and FQ Nuttall. 2004. Effect of a High-Protein, Low-Carbohydrate Diet on Blood Glucose Control in People With Type 2 Diabetes. Diabetes 53:2375
and this paper shows that a diet high in protein (30% of calories compared to 15% in AHA diet) and low in carbohydrates (20% of calories compared to 55%) really helped lower blood glucose and other hormones. That means that the low carb diet had 50% calories coming from fat, but only 10% from saturated sources, so, good fats.
This is useful stuff, I wonder if I could actually manage to get my carbs that low, though it seems pretty tough. I can get my protein to 30%, but I don't think I do often enough.
I think I have a new nutrition goal to strive for. However, it will mean seriously cutting back on fruits, but increasing fats, good fats ... nuts here I come!!
Lunch plans for this diet:
Chicken sausages with peppers/onions
Tuna-spinach dip, with low fat sour cream, cucumber for dipping
Nuts, whatever is good in bulk: walnuts, pistachios, pecans, almonds
Celery with mixed peanut and almond butter
Mashed root veggies and squash