HOW MUCH PROTEIN IS RIGHT FOR YOU?

The debate has always been that too much protein can be bad for you and that it can be downright dangerous and if you consume to much your kidneys might explode. But i have to say that I totally disagree. This debate still rages today. Fitness buffs often will recommend high doses of protein. On the other hand, the medical doctors say that most of us take in more protein than we need. Meanwhile the U.S. Department of Agriculture has an (RDA) of 0.36 grams of protein per pound of body weight. So if you weigh 160 pounds, your RDA for protein is 58 grams. Eat a 12-ounce sirloin steak, and bam, you’ve met your goal for the day. The problem with both of these estimates is that neither really describes a realistic need. A bodybuilder may need this much protein if your wanting to look like Arnold Shwarznegger. Although no one needs anywhere as much as three to four grams per pound of bodyweight. For the rest of us, it is a bit much. And basically, it’s enough to make sure you won’t die.
So now suppose you want to lose weight.That means you should probably follow some simple rules like eating less sugar, no fast food, processed foods and high sodium and baked goods. But research also indicates that eating more protein can help you towards this goal. You need more protein during a weight-loss program, both to lose fat and to preserve your muscle. But wait, protein naysayers will say. “Won’t eating all of that protein jeopardize your cardiovascular system? It’s bound to clog your arteries. To put that worry to the test, researchers had formed a group of people with high blood pressure and higher then normal cholesterol and tested adding more protein to their diets. (The OmniHeart study) No one was allowed to gain or lose weight during the test, so any changes couldn’t be chalked up to the benefits of dropping a few pounds. Some people ate a diet with 18 percent of their total calories coming from protein, which is pretty close to the USDA’s recommended amount. A second group upped their protein intake to 28 percent. So what happened? The higher-protein group showed better health. The people in that group had greater decreases in blood pressure, LDL the bad cholesterol, and triglyceride levels. What’s more, their estimated 10-year risk of heart disease decreased compared to those on the lower protein diet. Had these people been allowed to lose weight, the results may have been even more dramatic. So what is good for you? If you go by science, about 30 percent of your calories should come from protein. At that level, you won’t have to worry about being deficient, and you will know you are getting enough of the nutrient to lose fat while also improving your heart health. Have some protein at each of your meals and snacks, and you’ll hit the target with ease.
So now lets talk about protein and energy. Your blood sugar When you eat a meal, your body breaks down carbohydrates and dumps them into your bloodstream. It doesn’t matter if those carbs come from broccoli or biscuits. Your body needs energy, and this is how it’s produced. The result is an increase in your blood-sugar levels. When you eat a big meal, your blood sugar increases a lot. This makes your body freak out and your pancreas responds by releasing the hormone insulin. Insulin’s job in this case is very simple..Get the excess sugar out of your blood. It does this by going throughout your body getting into the muscle and fat cells to see if they will open up and take in some sugar until blood levels return to normal. If your body overreacts, your pancreas will release too much insulin. That insulin will pull too much sugar out of your blood. Now you have a new problem called hypoglycemia. You will soon start to feel tired, or hungry, or perhaps both. You get tired because your body’s energy source, the sugar in your blood, is suddenly depleted. You want to eat because low blood sugar is one of your body’s most powerful hunger signals. Your body will crave carb rich foods to get your blood sugar back up again, even if you just ate. So here is how protein plays its part. Protein can help displace those carbs. The amino acids that form the building blocks of protein provoke a much lower insulin response than the one triggered by a high carb meal. So taking in more protein will have a less affect on your blood sugar. Protein also triggers the release of a hormone called glucagon. While insulin takes sugar from your blood and pushes it into muscle and fat cells, glucagon gets your fat cells to release stored fat into your bloodstream, where it provides fuel for your muscles, brain, and everything else that uses energy. Of all the types of food you can eat, protein is the most efficient for your body: It controls insulin and helps burn fat. Eating more protein means your body is burning more calories during the digestion process. In some cases doubling your protein intake will raise the number of calories you burn throughout the day. That’s one reason why protein, all by itself, helps you lose weight.
I recommend consuming lean protein throughout the day. Here are some quick and easy ways to work this nutrient into every meal....

BREAKFAST: eggs, egg whites, lean breakfast meats, Greek yogurt, smoothies with protein powder such as a VI Shake.

LUNCH OR DINNER: Salmon, chicken breasts, extra-lean ground turkey, extra-lean ground beef, turkey or chicken sausage, lean beef top round, shoulder roast, skirt steak, tuna, cod, tilapia, shrimp, temphe..

SNACKS: Nuts and seeds, beans, VI Shake, and Cottage Cheese..