Why eat a high-protein diet
Did you know that the daily need for protein in an average-sized body is 50-60 grams? During weight loss, the need is even greater between 65-120 grams depending on your body size.
If you are not meeting that daily protein requirement, your body will then start pulling from your muscles for food, and you will rapidly lose muscle mass - NOT fat.
READ THAT AGAIN, AND LET IT SINK IN.
Muscle mass is incredibly difficult to rebuild, and would require intensive weight lifting programs to even attempt. You could easily end up losing weight, but gaining body fat- which already happens as we age.
Need another reason to examine your protein intake? A body with less muscle mass has impaired fat burning metabolism, and a high level of body fat is correlated with the very same health risks as obesity.
In order to get this much in a day, you will need to eat at least 3 meals. A meal = protein, carbs and fat. This is the anti-diet, the most “normal” or “balanced” way to eat, the main approach to treating disordered eating…regular meals with all 3 macros at each.
As you can see, it is essential to START your day with PROTEIN - ideally ⅓ of your protein requirement (let’s say around 30 grams).
An egg is around 6 grams protein
Nancy’s whole milk organic greek yogurt has 20 grams of protein in a 6 oz serving
Nancy’s whole milk cottage cheese has 14 grams in ½ cup
1 can of tuna has 25 grams protein
1 can of sardines has 18 grams protein
Anti-inflammatory sources of protein:
Wild caught seafood
Wild planet brand sardines, or other bone-in sardines. Eat at least 2 cans per week to prevent dementia, cardiovascular disease, and for pretty skin.
“Safe catch” brand mercury free canned tuna (avail at Costco)
100% grass-fed or pastured meat.
Eggs from pastured chicken (cheapest at Natural Grocers)
Nuts, nut butters, seeds, and seed butters - I source mine from Gee Creek Farm who grinds them fresh, as well as the people's food co-op who sells gorgeous nuts, seeds, and their butters and bulk for cheaper. Also Check out Nutzo brand.
While we’re here, let’s talk NUTS
First of all, REFRIGERATE your nuts.
Here’s why: https://www.bonappetit.com/story/do-nuts-go-bad,
But the long and short of it is that many nuts when stored at room temp predictably grow molds and other allergenic microorganisms. Also, your nuts will taste fresher for far longer. Roasted nuts are tasty snacks. Sprinkle over oatmeal, your salad, add to cottage cheese, sprinkle on your avocado toast, add to wraps for texture and crunch! And purchase your nuts from responsible retailers like Natural Grocers or People’s Food Coop, who store them all in a cooled environment.
Organic Tofu and tempeh (fermented soybean cakes). There is a ton of research supporting organic tofu as a health and longevity promoting part of your diet. Dr. Kat has a wicked good tofu pudding recipe for something smooth, sweet and delicious - just ask!
Other sources of protein, like dairy and “pea protein” isolate in protein powders, have inflammatory properties or are simply highly refined. For example, NO “hemp protein”, YES real raw hemp seeds.
If you need a protein powder because you can’t eat enough actual protein food, I recommend Tera’s Whey - it's anti-inflammatory and delicious (10 grams protein per scoop). Try the vanilla and the chocolate, for some variety. https://simplyteras.com/collections/organic-whey-protein. OR my second fave protein is Ancient Nutrition Bone Broth protein vanilla, and for those with dairy or egg allergies, Garden of Life Raw Protein Unflavored or Vanilla.
Recipe for PROTEIN SHAKES IF YOU MUST
(ideally you'd just eat more seafood, meat, eggs, cottage cheese, greek yogurt)
This is where many people begin when trying to get more protein in their diets. This is ok, because it will demonstrate to you the improved energy and help to fuel your body- and it’s easy to do first thing in the morning! DO NOT SKIP BREAKFAST. It dramatically impairs your metabolism to do so, and you’ll end up with intense cravings later in the day that will influence you to overeat at or after dinner. Eventually, your body will switch to wanting more substantial food in the mornings- which is a great sign! That means your metabolism is ramping up during the day, when you actually use your calories- instead of right before bed, where it impairs deep sleep and will be stored as fat.
Fuel your body when it actually needs it, rather than neglecting your nutritional needs all day and then binge-eating when your body is already crashing.
Recipe:
1 scoop of protein (see above for recommended)
Mix with Silk Organic Unsweetened Soymilk (7 grams protein per cup)
Nancy's Plain, whole-milk Greek Yogurt (20 grams per 6 ounces).
Consider adding Vital Nutrients grass-fed collagen (great deal at Costco), nut butter, small amounts of fruit, nuts, hemp seeds or other seeds, herbs like mint and cinnamon, chai powder, cacao powder… see what you like.