Health is always our biggest treasure in life. It’s no surprise that more and more people have made healthy habits an essential part of their routines. A good balance of muscle and fat is one of the signs of a healthy body. While we can all come to an agreement that regular exercise is a significant component to get to this goal, eating properly is also unignorable. 

Are You “Protein-ed” Enough?

Whether your goal is to gain more muscle mass or to trim away the fat mass, protein is an essential nutrient to every meal. High-quality proteins can keep you full for longer while stabilizing your blood sugar level. When your protein intake is insufficient, the warning signs might manifest in the following ways: 

Constant Fatigue and Weakness

Fatigue and a sense of weakness are fairly common without adequate protein to help fuel and support the body for daily activities.

Constantly Getting Sick

Protein is essential for repairing damaged tissue and aiding the immune system. The immune system and healing abilities will be impaired when protein is deficient.

Mood Swings or Difficulties Concentrating

Proteins are broken down into amino acids after digestion, which are vital to neurotransmission and brain activities, including the known “happy hormones”, such as serotonin and dopamine.

Hair Loss

The body will prioritize other vital organs first when there is a protein deficiency. Hence, it automatically pauses the regrowth and renewal of hair.

Brittle Nails and Dry Skin

Protein is a crucial building block for external organs, such as hair, nails, and skin. Various important cells that maintain healthy and glowy skin also rely heavily on protein, such as hyaluronic acid and collagen. Without enough protein, your skin might appear drier than usual, and your nails are prone to becoming brittle.

How Much Protein Should I Eat Every Day?

We all know that protein is paramount to building muscles. More muscle mass requires more calories to maintain. To step into your ideal body goal, a well-balanced diet is important to fuel the growth of muscles, but exactly how much protein do we need daily?

If you lead a more sedentary lifestyle, you will need 1 gram of protein for each kilogram of your total weight. Simply put, if you weigh 55kg, you will need about 55 grams of protein every day. Those with more active routines might even need 1.5 to 2 grams of protein.

Protein can be easily found in almost every type of food, but the protein content can vary from one to another. When we’re striving to gain more muscle, we should pay attention to both the protein and fat content. Meats are a natural source of abundant protein. However, they’re also higher in cholesterol and fat. Due to their structural differences, plant-based protein takes longer to digest and contain less fat.

Does More Protein Help With More Fat Loss?

The "Miracle Protein Weight Loss Method" was first proposed by Japanese doctor Takashi Tsuchida, who suggested that if you had enough protein intake, you would actually be more likely to lose weight. This method detailed that by pairing a high protein diet with simple workouts, one could even lose 7kg in a month. The reasoning behind his method is that protein typically takes far longer to digest by our bodily system. Therefore, a high-protein diet can help maintain a longer satiety compared to a low-protein diet, especially when it comes to curbing cravings and binge eating. 

For people with a sedentary lifestyle, the suggested protein proportion is around 10-35% of the total daily caloric intake. If your goal is to lose weight, you can consider increasing the ratio to 25-35%. However, this diet isn’t suitable for everyone. For those who have had kidney issues at any point in time, this diet might not be a good option. A higher intake of protein can also be burdensome for the kidneys.

Choose Your Proteins Wisely

While there are different types of proteins available, cholesterol, fats, and saturated fats are also important factors to consider when choosing your protein source.

No. 1: Beans

Beans are an incredible source of protein, with a relatively lower caloric and saturated fat content. As a plant-based food source, all beans naturally come with no cholesterol. Soybean, among all of them, is one of the rare plant-based protein sources with all 9 necessary amino acids. Hence making it one of the best proteins.

No. 2: Fish

Salt-water fish are rich in protein with much lower fat content when compared to meat. Their Omega-3, minerals, and vitamins also make them a valuable protein source as they can also support a healthy cardiovascular system. Having fish at least 3 times a week will be highly beneficial.

No. 3: Eggs

Each standard chicken eggs contain 7 grams of protein on average. Although the protein density is not the highest on the list, there are many other essential nutrients in them, such as Lutein, Vitamin D, and Choline, that contribute to healthy brain functions.

No. 4: Meat

Chicken breasts are a well-known first choice for those who seek to increase their muscle mass. Each 100 grams of skinned chicken breast contains 31 grams of protein. When trying to lose fat, try to opt for skinned meats or poultry. While meats are a great choice of protein, it’s also worth keeping in mind that they contain higher fat and cholesterol when compared to the others on this list.

Snacking for the Gains

Can you still snack when you’re on your weight loss or fat loss journey? Absolutely! Snacks are a necessary way for us to find a little joy in our everyday lives, as long as we’re choosing the right ones and enjoying them in moderation. In fact, there are many snacks in the market to fit the needs of those who want a little munch while still keeping a good eye on their health. Being on your fitness journey can also be an enjoyable experience.

Best of Whole Food: Kalbarri Unsalted Mixed Nuts 
(Each pack contains 740.4 KCal | 25.4 g Protein) 

With four different types of premium salt-free roasted nuts, cashews, pecans, pistachios, and almonds, Kalbarri Unsalted Mixed Nuts is a pack of delicious snacks with all essential nutrients and natural flavors for a healthy snack time!

Cookies with More Protein: Tucker's Natural Sam's Choc Chip Protein Cookie Snacks
(Each pack contains 268 KCal | 5 g Protein*) 

Snack it the healthy way! These handmade Choc Chip Protein Cookie Snacks are filled with rich protein and fiber, perfect to fuel your midday cravings nutritiously.

Crispy Squid Made Low Cal: Monori Crispy Squid Snack Kimchi Flavor 
(Each pack contains 170KCal) 

Monori's Crispy Squid Snacks combined the tangy spiciness of Korean Kimchi. With the best savory flavor and nutrients of squids preserved in a crispy bite, this is the perfect choice for a delicious snack with low calories!

A Protein Shake You Can Chew on: True Beauty Darling Shake
(Each pack contains 135-140 KCal | 18-19 g Protein)

While having only a milkshake for a meal isn’t the best, one can always enjoy a good, protein-packed milkshake for a little afternoon snack! Korea’s True Beauty Darling Shake contains a well-balanced array of nutrients in a convenient pack, including biotin, vitamin B complex, and collagen. Each flavor comes with crunchy bits for a richer texture. 

A Bite Of Organic Nutrient: ALLRITE Organic 5 Grains Rice Cakes
 (Each pack contains 320 KCal | 8 g Protein)

ALLRITE Organic 5 Grains Rice Cakes are made from 5 types of grains: brown rice, red rice, mung beans, Job's tears, and lentils. Low in fat and high in fiber, these crispy rice cakes are the perfect burden-free snacks. Each rice cake only contains 19kcal with high protein content to increase satiety.

The Versatile Fiber Feast: Kalbarri Organic Chia Seeds
(Each pack contains 390 KCal | 20 g Protein)

Chia seeds contain abundant protein, Omega-3, dietary fiber, and soluble fiber. Its bountiful nutrients are valuable in helping maintain gut health and stabilizing blood sugar levels. As chia seeds expand when they come into contact with water, it can also help boost satiety after a meal.

Chia seeds are easily one of the most versatile whole foods. Apart from adding it to sweet teas or beverages for a pop of freshness, you can also put it in yogurt, milk, or plant milk overnight for a delicious, protein-packed breakfast! 

Disclaimer: The information provided in the article should not be regarded as a substitute for professional/medical advice.

*Information provided by MyNetDiary

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