Getting a lean body and Kevlar-like abs doesn't happen automatically. It takes hard work and time spent at the gym, as well as a diet rich in protein.
As long as it's the right kind of protein.
Everyone knows that fats are bad and that carbohydrates are suspect, but protein can do no wrong--or so we thought. While many proteins are good, there are some that can be bad for your health.
First, we all know that protein is supposed to be good for us, but what does it do exactly? Protein is essential for a balanced diet, because it builds muscle and collagen. According to the director of health promotion & communication at Harvard University, Dr. Lilian Cheung, protein is the building block of enzymes, hormones, immune factors and many other molecules that are critical to the body. Harvard's online magazine , Nutrition Source, states, "Adults need a minimum of one gram of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues."
That means a person who weighs 140 pounds should consume about 63 grams of protein per day--the equivalent of two large chicken fillets--which, for most people, isn't a problem. Weight loss stems from a process called ketosis, which is the basis for the Atkins diet, in which, if all of the starch is removed from one's diet, the body will begin to release fat--instead of storing it--and then burn it as fuel. But that doesn't mean that the more protein you eat, the more fat you lose, because, in the end, protein still contains calories--even in small amounts--and once it turns into fat, the body won't be able to burn all of it at once. Losing weight is about expending more calories than you consume.
The trick is learning the good proteins from the bad, and how much you need.
"What makes a protein good is its nutrient base, how it was raised and farmed, its omega-3 fatty acid value and if it's high or low in saturated fat," says Oz Garcia, nutritionist and author of Look and Feel Fabulous Forever. Omega-3 fatty acids are a type of polyunsaturated fat--a good fat--found primarily in fish, which has healing properties for patients with heart disease.
Soy-based products are surprisingly controversial. While soya-based products used to be primarily for strict vegetarians and the lactose-intolerant, it has now taken its place in the dairy aisle as a type of 'super food,' because it is a vegetable-based protein that packs plenty of nutrients. Soya is making its way into more items than just soy milk, and some nutritionists warn that having too much could have hormone-altering side effects. That's because soya contains phytochemicals and phytoestrogen, which are great for women undergoing menopause, but not so great for the average person.
The best way to stay healthy is with a balanced diet--one that provides adequate amounts of essential nutrients and leaves a person feeling satisfied after they eat. In fact, most foods naturally combine protein, carbs and fat, which is why a low-carb or no-carb diet is unrealistic.
SO KNOW WHAT YOU EATING AND STAY LOOKING GOOD!
