In this video, Dr. Adam Crawford discusses protein and why it’s substantial to your weight loss.
This week let's focus on getting more protein in our daily diet. Protein is a class of food consisting of amino acids. Now amino acids are the true stars of weight loss because they have the ability to control the hormones responsible for your metabolism and your hunger. Science tells us in order to take advantage of the qualities the properties of these. You know acids and proteins; we need to hit a gram and a half of protein per kilogram of lean body mass. Most women 100 to 120 grams of protein a day. Us guys want to shoot for about 160 a 180. Now that's a lot. But we can get it in by dividing it with our meals every day. So the ladies, your magic number is 30. Us guys, we're shooting for 40 - 30 grams of protein at breakfast, 30 at lunch, 30 at dinner, then a snack or two. We'll hit our overall protein need by the end of the day. And if you can hit it, you will actually be turning your food into a medicine. Typically, we think of medicine as pill you take and it changes the way your body works, but if you can hit 30 grams of protein with each meal, that meal will change the way your body works and allow you to lose weight more consistently.
Heading to the kitchen late at night is a common issue for those with poor eating habits. If you find that you are overeating due to not having enough to eat throughout the day, it’s time to start a routine. A little planning and packing can go a long way. Pack healthy snacks that are easy to grab and go.
Get enough protein and fiber throughout the day. Both protein and fiber help us feel full for longer after a meal or snack. When we’re full and satisfied, we are less likely to crave unhealthy, high-carb and high-fat snacks.
Focus on planning healthy meals and snacks to have throughout the day. Eating enough during the day and at regular intervals will help you feel satisfied and not crave food after dinner.
If you’re an emotional eater find ways to de-stress. Try breathing exercises or some light yoga.
Practice mindful eating, especially at dinner. Eating in front of the TV, while playing video games or surfing the Internet can distract attention from what and how much is eaten. It also may reduce satiety signals sent to the brain, causing you to feel hungry quicker than usual.
At meal and snack times, turn off the TV and smartphone, sit at the table and enjoy your food so you feel full and don’t want an after-dinner snack.
Written by a Certified Dietitian at Figure Weight Loss.
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