kelley...kelley moore!!! health & fitness

Vegetables high in protein: lentils (198g) [17.86g protein], sweet potato (255g) [4.21g protein], mushrooms (156g) [3.39g protein], and broccoli, brussel sprouts, cauliflower, watercress all have (100g) [3g protein]

Others high in protein: pumpkin seeds (1/2cup) [38g protein], soybeans (172g) [28.62g protein], peanuts (1/2 cup) [18g protein], white beans (262g) [19.02g protein], baked beans (259g) [17.48g protein] raw oat bran (94g) [16.26g protein] wheat flour (125g) [12.91g protein]

—————————————————————————————————-

***Here’s an article that’s related to my plan:

http://www.webmd.com/diet/guide/high-protein-diet-weight-loss?page=2

High-Protein Diet for Weight Loss

 

High-protein diets have become a popular way to lose weight because emerging research has hinted that protein may be able to satisfy hunger better than either fats or carbohydrates.

What Studies Show

Participants in a study published in the American Journal of Clinical Nutrition reported greater satisfaction, less hunger, and weight loss when fat was reduced to 20% of the total calories in their diets, protein was increased to 30%, and carbs accounted for 50%. The study participants ate some 441 fewer calories a day when they followed this high-protein diet and regulated their own calorie intake.

Another study, reported in the Journal of Nutrition, showed that a high-protein diet combined with exercise enhanced weight and fat loss and improved blood fat levels. Researchers suggest that higher-protein diets help people better control their appetites and calorie intake.

Diets higher in protein and moderate in carbs, along with a lifestyle of regular exercise are often purported by experts to reduce blood fats and maintain lean tissue while burning fat for fuel without dieters being sidetracked with constant hunger.

Researchers don’t understand exactly how protein works to turn down appetite. They surmise that it may be because a high-protein diet causes the brain to receive lower levels of appetite-stimulating hormones. It may be due to eating fewer carbs and/or the specific protein effect on hunger hormones and brain chemistry.

More research is needed before experts can make sweeping recommendations that people boost the protein in their diets, according to the American Dietetic Association.

How Much Do You Need?

We need protein at all stages of life, for a variety of bodily functions. It’s the major component of all cells, including muscle and bone. It’s needed for growth, development, and immunity to fight off infections and protect the body.

The Institute of Health’s Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake - anywhere from 10% to 35% of total calories - for normal, healthy adults. For example, on an 1,800 calorie diet, you could safely consume anywhere from 45 grams (that’s 10% of calories) to 218 grams (35%) of protein per day.

However, the Recommended Dietary Allowance (RDA) for protein is 56 grams a day for men and 46 grams a day for women. Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.

That said, is it possible to eat too much protein? There are no dangers associated with higher intakes of protein - unless you have kidney disease.

To get the potential weight loss benefit, experts advise aiming for around 120 grams of protein a day. If you want to increase your protein intake, do it slowly over the course of a week.

To be on the safe side, check with your doctor before adding large amounts of protein to your diet.

Controlling Your Appetite

In theory, losing weight is quite simple - just eat less and exercise more - but of course, putting it into practice can be complicated. Finding a diet with the right combination of nutrients, that you enjoy, and works with your lifestyle is a very individual process.

Some people fare better on a high-carbohydrate, diet whereas others are hungry all the time on the same diet.

And of course, if you’re hungry all the time, eating fewer calories will be challenging.

For better appetite control, try dividing your daily calories into smaller meals or snacks and enjoying as many of them as possible early in the day, with dinner being the last meal.

Research suggests eating four to five small meals or snacks per day to control appetite and weight.

And as long as you stay within the recommended limits, you can try adding some protein to your diet.

—————————————————————————————————-

The Best Protein Sources

Protein is important but so are carbohydrates, fats, and total calories.

For a higher protein diet, include lean and low-fat sources of protein at every meal as part of a calorie-controlled diet. You should also stock up on ‘smart carbs’ such as fruits, vegetables, and whole grains, along with healthy fats like nuts, seeds, olives, oils, fish, and avocado.

Not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as lean meats, beans, soy, and low-fat dairy.

—————————————————————————————————-

Here are some good sources of protein, as listed by the U.S. Department of Agriculture:

Food = 

Protein grams

1 ounce meat, fish, poultry = 7g protein

1 large egg = 6g protein

4 ounces milk = 4g protein

4 ounces low-fat yogurt = 6g protein

4 ounces soy milk = 5g protein

3 ounces tofu, firm = 13g protein

1 ounce cheese = 7g protein

1/2 cup low-fat cottage cheese = 14g protein

1/2 cup cooked kidney beans = 7g protein

1/2 cup lentils = 9g protein

1 ounce nuts = 7g protein

2 tablespoons peanut butter = 8g protein

1/2 cup vegetables = 2g protein

1 slice bread = 2g protein

1/2 cup of most grains/pastas = 2g protein

—————————————————————————————————-

8 Ways to Pump Up the Protein

If you’d like to start including more lean protein in your daily diet, try these eight simple tips:

• Take yogurt with you to the gym and enjoy it as a post-workout booster.
• Make your breakfast oatmeal with milk instead of water.
• Snack on fat-free mozzarella cheese.
• Use a whole cup of milk on your cereal.
• Try smoked salmon or one of the new lean sausages for breakfast.
• Take along a hard-boiled egg for an easy snack.
• Munch on edamame beans at meals and snacks.