How to eat more protein without meat

Whether you are a vegetarian or you are just trying to cut down on the amount of meat you eat, it is still important to eat enough protein.  It is definitely possible to eat an adequate amount of protein without eating any meat as protein is found in many foods.  Although it is very possible to get plenty of protein without meat, it is still important to make sure you are getting enough, and that you are getting it from the right sources.

What does protein do?

Protein is vital for our health.  It has many functions and is found in our muscles, connective tissue, organs and hemoglobin.  It is also the basic component of enzymes and hormones; it helps maintain and repair protein-containing tissues; and it provides energy.

Eating too little protein, which is uncommon in developed countries, can cause your body to take the protein it needs from your organs and tissues.  It can also lead to decreased body function, and even, death.

So, as you can see, it is very important to consume adequate protein.  Most healthy adults need about .8g/kg of protein per day.  To figure out how much you need, take you weight in pounds and divide it by 2.2 to obtain your weight in kg.  Then multiply that figure by .8 to figure out how much protein you need.  For example, if you weigh 150 pounds, you would need 55g/day. (150lbs/2.2=68.1kgx.8=54.5g protein)

What is protein?

Protein is made up of amino acids, which are called the “building blocks” of protein.  When you consume something that contains protein, it is broken down in the digestive system into amino acids, which are then absorbed by the body.

There are 20 amino acids, including 9 which are essential and 11 which are nonessential.  The nonessential amino acids can be produced from different components of the diet.  The essential amino acids either can’t be produced by the body, or the body can’t produce adequate amounts of them.  That means that we need to eat foods that contain all of the essential amino acids.

Where are essential amino acids found?

Amino acids can be found in most foods.  Foods that contain all 9 essential amino acids are called complete proteins.  Meat, poultry and fish are complete protein sources.  But, if you are trying to eat less meat, you can obtain complete proteins from other animal products, such as, dairy and eggs.

Soybeans and quinoa are the only plant sources that are considered a complete protein.  If you want to eat foods which are not complete proteins, you can eat those foods in combination with other foods to form a complete protein.

Foods are considered incomplete proteins because they don’t contain all 9 essential amino acids, but are still great sources of protein.  These would include legumes, other grains, nuts and seeds.  Some examples of combining incomplete proteins include rice and beans, bulgur wheat and dried beans, barley and dried beans, corn and peas, soybeans and seeds, peanuts, rice and dried beans, seeds and green peas.  These foods don’t necessarily have to be eaten at the same meal, but should be eaten at some point during the same day.

Which non-meat foods contain the most protein?

The amount of protein found in some common foods is shown below:

Food	Amount	Grams of protein
Yogurt	1 cup	13
Milk	1 cup	8
Cheese	1 oz	8
Tofu	½ cup	14
Cooked soybeans	½ cup	10
Cooked split peas	½ cup	5
Cooked dried beans	½ cup	8
Nuts	¼ cup	9
Peanut butter	1 Tbsp	4
Whole wheat bread	1 slice	2
Brown rice	½ cup	2
Quinoa, cooked	1 cup	8

What can you do to eat more protein without meat?

The foods listed above are just some of the foods that contain a lot of protein.  You can easily find other foods high in protein just by reading the nutrition facts on the label.  There are many breakfast cereals that contain a lot of protein.  Also, oatmeal is usually fairly high in protein.

Or, if you choose not to eat cereal, you can have yogurt or granola. Greek yogurt is thicker and contains a greater amount of protein than regular yogurt.  Or, you can even make a smoothie with juice or milk, fruit and protein powder.

For your lunch and dinner entrees, instead of eating meat, consider having some baked or sautéed tofu.  You can mix it with vegetables, or even bake it with breadcrumbs like you would with meat.  There are so many meat substitutes available, too.  There are all different kinds of burgers, veggie dogs, veggie bacon, and even chicken less chicken nuggets.

So, if you still enjoy meat, but are just trying to cut down on the amount of meat you eat, it is very likely that you will be able to find a meatless version of it.  Many of these products are made out of soy and are processed, so if you want to eat more whole foods and avoid processed foods, there are still many different options.

You can have beans as your entrée, and if you eat it with rice, it will form a complete protein.  Or, you can enjoy a dish that consists of a high protein grain.  Quinoa can be made into many different recipes; it can even be made into a burger.  Even whole wheat pasta is very high in protein.

Nuts or seeds make a great snack and will also add some protein to your diet.  You can even get protein from your beverages. Milk contains adequate protein. Kefir is like a yogurt smoothie and is very high in protein.

It is not difficult to get enough protein without meat

As you can see, protein comes in many forms and you do not have to eat a diet that is high in meat, or even contains any meat, to meet your daily protein requirement.  Just make sure that if you aren’t eating the higher quality proteins, which are the complete proteins, that you are making a complete protein by combining foods, which will make it a complete protein.

Comment below, let me know what you think.

Source
References used in this article

FLAT-BELLY ALTERNATIVES TO COFFEE

America may run on Dunkin’, but sometimes our bodies could use a little more nutrition than what that classic cup of joe offers.

Unless you drink your coffee black, you’re probably mixing up a recipe for future belly fat. Add-ins like cream and sugar can cause bloating and, over time, pack on the pounds — yes, even sugar-free sweeteners. We’re not going to tell you kicking the coffee is easy — or to try going cold turkey — but the benefits of backing off your morning cup may just convince you to give it a go. These healthy alternatives may not give you that jolt of caffeine you’re used to, but they banish uncomfortable bloating and encourage proper digestion, maintaining your flat stomach in the future. They’re also packed with potent nutrients that help promote weight loss and boost overall health.

So put those K-cups away and sip on these flat-belly beverages when you rise.

1

MATCHA
TEA

Though you’re most likely to see it in waist-widening desserts and Frappuccinos, matcha is a drink with powerful weight loss potential — in its purest form. Exceptionally high-grade green tea is crushed into a fine powder, which you then whisk with hot water to create a frothy drink. Its intense waist-whittling power comes from its concentration of EGCG, which clocks in a staggering 137 times higher than that of regular green tea. “Matcha is a very pure form of green tea that contains something called EGCG, a polyphenol in matcha and green tea in general that may be anti-cancer, heart-healthy, anti-aging and may also help to slightly boost metabolism,” says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition.

2

DANDELION
TEA

Don’t go pulling up the weeds in your backyard just yet, but do pull some dandelion tea off the supermarket shelf. Its highly potent detoxifying properties make this tea, which is made from dried roots and leaves of the lawn pest, one worth seeking out. “Dandelion tea may help cleanse the liver, promote healthydigestion and encourage detoxification in the whole body — and some believe it also promotes weight loss,” says Smith. If you’re feeling puffy and bloated, drinking dandelion tea may help alleviate discomfort because it also acts as a natural diuretic, flushing any excess water out of the body.

3

DANDELION
COFFEE

If you drink coffee brewed as dark as night, tea just isn’t going to cut it. To get the robust, roasted flavor you rely on, turn to dandelion coffee. The roots of the plant are roasted to achieve that coffee-like flavor — without the caffeine. The drink itself is sold as a powder like instant coffee and often contains other natural ingredients such as roasted barley, rye, chicory root and sugar beet. While it’s not your best choice for late nights at the office, the drink’s a popular way to cut back on coffee to reduce your caffeine intake. And, though you may not want to admit it, backing off the juice may be good for you java junkies.Caffeine can cause dehydration, which can lead to even greater feelings of exhaustion, sluggishness and restlessness. You might find that less coffee is the key to having more energy. You’ll also get the same health benefits as the tea.

4

LEMON
WATER

Coffee may have a laundry list of healthy benefits, but there’s one thing it certainly doesn’t do: raise your metabolism. That’s where lemon water comes in. Squeezing lemon into your water, whether you take it warm or cold, not only works overtime to hydrate your body and deliver essential nutrients but also causes your metabolism to spike, researchers say. “Lemon contains properties that boost immunity, aid digestion and counter nausea, so it’s a good choice when you have an upset stomach. It also promotes healthy digestion and can get your digestive system running first thing in the morning,” says Smith. But its belly-flattening potential isn’t all long term: “It may also contain some anti-bloat properties,” she adds. While the de-puffing properties may be enough to get you to sip this on occasion, it’s the pectin that’s going to get you to stick with this drink. This nutrient is a soluble fiber that has been found to support weight loss by increasing feelings of fullness. So long, mid-morning cravings!

5

STEEPED
GINGER TEA

This belly-friendly brew has a long history as a folk remedy, but it’s well worth bringing back into the modern age. “Ginger contains anti-bloat, digestive and immune boosting properties,” says Smith, which means it can help banish belly woes, aid in weight loss and flatten your tummy. Even better: Making it is even cheaper than teas that come in bags. All you have to do is peel and slice fresh ginger into small chunks and steep in hot water just as you would a tea bag. For a less astringent drink, add lemon juice and a small amount of honey. Drinking ginger tea will not only help alleviate bloating and digestive discomfort but also help speed up your calorie burn if taken regularly. The ritual of sipping on this brew can keep you from snacking, but research has also shown that it increases feelings of fullness to prevent overeating.

Source
http://www.eatthis.com/flat-belly-alternatives-coffee

Can You Use Honey for Weight Loss?

Honey is often regarded as a more natural form of sweetener than regular white sugar. Research shows honey can also have antioxidant, anti-inflammatory, anti-microbial effects and can aid healing, notes registered dietitian Dana McDonald. Before your reach for a jar of honey just yet, however, there are other factors to consider before adding honey into your weight-loss diet.

All About the Numbers

When losing weight, a calorie deficit -- whereby you consume fewer calories than you burn -- is vital. This means that whatever you eat has to fit into your daily calorie allowance. A 1-teaspoon serving of honey contains 21 calories. The U.S. Department of Agriculture recommends that most women need between 1,600 and 2,400 calories to maintain weight, while men need 2,000 to 3,000. To lose weight, you'll need slightly less than this, so however much honey you eat, it must fit into your calorie goal.

The Cure for Hunger

Honey can be nature's cure for hunger, helping to aid your weight loss, claims nutritionist Mike McInnes in an interview with the Mail Online. According to McInnes, drinking a honey drink before bed can help the body repair, burn fat and stop sugar cravings. His weight-loss plan does also involve cutting out junk food, eating more lean proteins, fresh fruit and vegetables, and switching from processed to unrefined carbohydrates, so this probably has more to do with any weight-loss results than the honey itself.

The Health Myth

While it may potentially seem like honey is by far a better, healthier, more weight-loss-friendly alternative to white sugar, this isn't necessarily the case. According to the American Academy of Nutrition and Dietetics, the notion that honey is healthy is a bit of a misnomer. It is slightly sweeter than sugar, so you may use less, but per serving the calorie content is actually higher. Additionally, the American Heart Association advises cutting down or eliminating honey as a way of reducing your sugar intake.

Fitting Honey into Your Diet

If you enjoy honey and find that a small serving is enough to satisfy a sweet craving without pushing you over your calorie intake, it won't hurt your weight loss. But it can be easy to overdo the serving sizes and consume a large amount of sugar and calories in a short space of time, without feeling any more satiated for it. Adding honey into your diet won't result in any weight-loss benefits and may actually cause progress to slow down if it increases your caloric intake.

Source
http://www.livestrong.com/article/273425-how-to-use-honey-for-weight-loss/

References

• Rebel Dietitian: Health Benefits of Honey
• American Academy of Nutrition and Dietetics: Is Honey More Nutritious than White Sugar?
• U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010
• Mail Online: The Honey Diet: Drop a Dress Size for the Party Season by Having a Spoonful of Honey Before Bed - And Following our Delicious Recipes
• American Heart Association: Sugar 101

Essential Oils for Weight Loss, Metabolism, Energy, and Self-Approval

The Best Essential Oils for Weight Loss

Using these oils separately is a possibility, but it's the unique proportions of speciality blends, as well as the quality of the oils themselves, that make the difference in the therapeutic support they offer. Be sure to find a brand you trust that offers a high-quality focus blend.
The essential oils for weight loss found in many popular blends are below. You can click on the link to each oil and read more about its specific properties and benefits as well:

Grapefruit: As one of the top essential oils for weight loss, grapefruit has been shown to help with cellulite, overeating, weight loss, and toning, as well as stress, and uplifting the mind and thoughts. On emotional and spiritual levels, grapefruit is said to address a person's self-acceptance, self-abuse, eating disorders, and body image.

Lemon: This oil has a gentle detoxifying affect on the body, increases physical energy levels, and may address intestinal parasites and a multitude of digestive ailments. On an emotional and spiritual level it can affect a person's self-judgments and self-approval.

Peppermint: Peppermint is great for a huge array of digestive issues, stimulates the mind, and helps with candida (which often influences weight). Emotionally and spiritually it it uplifts heavy emotions, such as depression, and increases optimism and motivation.

Ginger: Ginger is well-known for digestion or digestive issues. It also increases energy, warms the body, and acts as a tonic and a stimulant to the system. Emotionally and spiritually, ginger creates empowerment. Its warming and stimulating properties stimulates our inner strength, our willingness to change, and our refusal to being powerless or defeated in our life.

Cinnamon: Cinnamon is said to enhance the work of all the other essential oils for weight loss. With that it's also been found to impact healthy insulin levels, improve digestion and circulation, gently detox the body, stimulates the immune system, and even increases libido. Emotionally and spiritually, cinnamon is said to increase our self-love, improve our body image and acceptance, and allows us to feel free to be ourselves.


Like all essential oils for weight loss, you may experience some results using an oil blend by itself. But it's really designed to support and amplify your diet, exercise and lifestyle efforts.



Source
http://www.sustainablebabysteps.com/essential-oils-for-weight-loss.html

HOW TO LOSE WEIGHT: EAT THESE FOODS

1. DRINK WATER & FORGET ABOUT EVERYTHING ELSE

If you want to lose weight, apart from tea and coffee perhaps, cut out all other beverages. Drinks are incredibly high in sugar, full of calories but don’t fill you up. In other words, you’re loading up on calories and don’t even have anything to show for it. This includes fruit juices, which, while high in nutrients are also high in calories. You can juice your vegetables, but you must eat (not drink) your fruit. With regards to diet soda, yes they are low in calories, but can you name any of the ingredients on the can? While diet sodas might not be bad for your waist, who knows how good they are for your health?

2. OPT FOR NON-FAT FOOD CHOICES

Swap your milk, cheese, yogurt and so on for non-fat or low fat alternatives. Fat is high in calories. Every 1 gram of fat you eat contains 9 calories, which means it adds up quickly. A couple of weeks after changing to low-fat, you wont even remember the difference in taste, but you will appreciate the difference to your waist and your weight loss efforts.

3. SWAP YOUR REGULAR CHEESE

Swap your regular cheeses made from cow’s milk with goats cheese. The calories in cheese are highly variable. Goats cheese contains 40% fewer calories than regular cheese.

4. TWEAK YOUR FAVORITE FOODS

There is a healthier, lower-calorie alternative to you favorite dish. Yes, it will taste a little different, but it means you don’t have to give it up entirely. You’ll find you might be able to cut your calories by half if you try and help you lose weight with greater ease.

5. IF YOU CAN’T UNDERSTAND – OR PRONOUNCE – WHAT’S ON THE TIN, DON’T EAT IT

Go for natural whole foods. Start to cut down on fast-foods, ready-made foods and foods with ingredients you’d never find in nature. Basically, go back to basics. You’ll probably not only cut down on calories, but on spending. Instead of a chocolate bar, make your own trail mix – throw together a few raisins and nuts.

 

 

6. EAT MORE PROTEIN

Protein is highly filling, but relatively low in calories. In fact, this is what the Atkins Diet is banking on. Eating plenty of lean protein means that you can cut back on calories and lose weight without feeling hungry.

7. EGG-WHITE OMELET FOR BREAKFAST

Egg-whites are high in protein, but low on fat and low on calories. You’ll feel fuller for longer than a breakfast with a similar number of calories.

8. DON’T FILL UP.

During meals don’t aim to feel “full”, eat until you don’t feel hungry, i.e. satiated. The two are not the same. Your stomach is relatively small – merely the size of a fist – meaning you don’t need to eat much to fill it comfortably. And your body can only deal with a limited amount of food at any one time. Furthermore, if you regularly eat until you’re full, the more you stretch your stomach, and the more food you have to eat to get that feeling of fullness. If you feel gorged, bloated or lethargic, you are in all probability either eating at the wrong time or consuming too much too much food. Aim for no more than 600 calories per meal to maximize fat-burning.

9. EAT ONLY FROM A PLATE

Eat only from a plate, and whilst seated at a table. Don’t eat standing or on the go.

10. NO TO ALCOHOL

Yes you want to have a good time, but do you need alcohol to do so? If the answer is yes, perhaps you should cut it out for a while. In any case, one Mojito equals 160 calories – and that’s a low calorie cocktail! The numbers tally up quickly and before you know it, you’ve drank a whole weeks worth of gym time in one weekend. Plus alcohol increases cortisol levels and cortisol build belly fat and may slow your metabolism by 70%. Worth it? I think not? If you’re serious about losing weight, cut out alcohol completely.

11. GO MEDITERRANEAN

Eat a foods rich in monounsaturated fatty acids (MUFA), such as olive oil, nuts and avocados. Not only have they been shown to aid weight loss, but they also trim belly fat.

12. DON’T POUR, SPRAY

Instead of pouring oil into the pan, use spray oil. Each squirt contains 1 calorie, while one table spoon of oil contains 120 calories. That adds up over the course of a year. Making that small change for just once a day works out at a saving of 43,435 calories a year or a weight loss of 12lbs (approximately 6kg).

13. SUPPLEMENT WITH FISH OILS

This awesome food supplement can help with weight loss and has a bevy other other beneficial health effects. Research suggests anti-cancer effects (esp. breast, colon and prostate cancer), a reduced risk of depression and suicide and a neuro-protective effect against Alzheimer’s and Parkinson’s. In women fish oil may promote prevent pre-term labor and delivery fetal and infant brain health, reduce the infant’s sensitization to common food allergens effects particularly for women and confer long-term benefits on specific aspects of neurodevelopment in infant. In addition, numerous studies show that fish oils can significant reduce menstrual cramps.

14. SUPPLEMENT WITH VITAMIN D

There is evidence that Vitamin D can help you lose weight. A 2010 study published in the American Journal of Clinical Nutrition, suggests that increase vitamin D levels (and intake of dairy-derived calcium) may increase weight loss while dieting. While a 2007 study in the Archives of Internal Medicine found that Vitamin D may prevent the weight gain that commonly occurs in middle-aged women. Indeed, supplementing with Vitamin D in winter, may help stave off the winter weight gain to which most of us fall prey

15. SUPPLEMENT WITH VITAMIN C

Insufficient amounts of the vitamin may hinder weight loss. A study at Arizona State University found that consuming sufficient amounts of vitamin C burn 30% more fat during moderate exercise compared to those who consume too little amounts of Vitamin C. Furthermore, insufficient vitamin C levels are associate with increased body fat and greater waist measurements.

16. TRY C.L.A

It’s the holidays? Supplement with CLA (Conjugated Linoleic Acid). Research shows that CLA can help prevent weight gain, making it ideal for periods when overindulging is inevitable.

17. CAFFEINE

Drink coffee or even better – anti-oxidant rich green tea. Research shows that drinking 5 cups of green tea per day increases metabolism by 20%, helping you burn fat and lose weight, while 2 cups of coffee will also boost metabolism. Plus, there is evidence that daily coffee intake protects against Alzheimer’s disease.

18. DON’T TORTURE YOURSELF

Don’t bring high calorie snacks and treats into the house, you’ll always be having to fight temptation. Firstly, constantly fighting is tiring. Secondly, you will eventually give in. Thirdly, you’ll feel guilty afterwards and may or may not end up binging or giving up on your weight loss efforts all together. So make losing weight easy on yourself. Indulge in your favorite treats away from home, such as during a meal out with friends, your local coffee shop or ice cream parlor.

19. ADD MUSTARD

Scientists at Oxford Brookes University believe that by simply adding a tablespoon of mustard to your meal you can reduce belly fat by a whopping 20%.

20. SPREAD HORSERADISH ON YOUR SANDWICH

This topping has been shown by researchers from the University of Copenhagen to help burn fat and reduce hunger pangs.

21. ADD A TOUCH OF LEMON ZEST TO YOUR MEAL

According to a study published in The Journal of Nutrition lemon zest may prevent cravings, because, once in the stomach the fibrous pectin found in the lemon peel transforms into a sticky gel that slows that absorption of sugar. Decreased cravings means easier weight loss.

22. SPICE-UP YOUR MEALS WITH TURMERIC

The active ingredient in turmeric is curcumin, which, according to The Journal of Nutrition, increases fat burning. Researchers at Columbia University believe that consuming approximately 1 teaspoon of turmeric a day may help you achieve significant weight loss, even in the absence of dieting.

23. TURN UP THE HEAT WITH PEPPER

Research suggests that, consuming a small amount of hot pepper half and hour before eating decreases hunger and calorie consumption by about 10%, aiding weight loss.

24. TRY MUSHROOMS

One study shows that people who ate a mushroom-based starter felt just as satisfied as when eating the same dishes – but made with beef. However, the mushroom starter contained substantially fewer calories and fat.

25. EGGS FOR BREAKFAST

Research shows that people who eat eggs for breakfast feel fuller for longer. A study published in the International Journal of Obesity showed that dieters who eat eggs for breakfast lose twice as much weight as those who eat a calorie equivalent breakfast consisting of bagels. What works for breakfast works for other meals too, as eggs are protein rich and incredibly satiating.

26. OATMEAL BEFORE EXERCISE TO BOOST FAT BURNING

Research published in the Journal of Nutrition suggests that consuming a meal consisting of “slow-release” carbohydrates (e.g. oatmeal, muesli or bran cereal), prior to exercising may help you burn more fat. The study showed that calorie burning during exercise was nearly twice that of exercising after eating a meal made up of fast-release carbohydrates (e.g. cornflakes, white bread, jam). As the name implies, “slow-release” carbohydrates are more slowly digested, such that blood sugar levels don’t spike as high, which means that insulin levels are not as high either. Since insulin is a fat storage hormone, lower levels of insulin may help you lose weight. Read more about the type of carbohydrates here.

27. CHEW EVERY MOUTHFUL THOROUGHLY

A study published in the American Journal of Clinical Nutrition asked participants to chew one serving of almonds 10, 25 or 40 times. Participants who felt fuller longer, were those who chewed the most.

28. SWAP REFINED GRAINS FOR WHOLE GRAINS

A study in the Journal of Nutrition found that this simple switch might help reduce total body fat and help you lose belly fat. Researchers found that adults who ate about 3 servings of whole grains a day had less body fat and less belly fat fat than participants who ate less than a 1/4 of a serving. Whole grains act to aid weight loss by promoting satiety. The fiber in whole grains helps you feel fuller though eating fewer calories. Whole grains are thought to slow digestion or absorption, resulting in lower insulin and glucose levels, which favor the fat burning instead of fat storage. Whole grain fiber is particularly effective at helping you feel full and may help you feel fuller than eating fiber found in other foods stuffs such as fruit and vegetables. Aim for at least three servings of whole grains daily (one serving equals 1 cup of whole-grain cereal or a slice of whole-wheat bread)

29. DON’T BANISH SWEETS

Switch high-calorie sweet treats for more nutritious, lower-calorie versions. According to a study published in Proceedings of the National Academy of Sciences, prohibiting sugary foods entirely could lead to overeating. It is thought that banning sweet foods stimulates the release of a polypeptide hormone and neurotransmitter called corticotropin-releasing factor (CRF), which is linked with higher stress levels and may decrease your motivation to eat healthily, increasing the likelihood of binging on junk foods.

30. START WITH SOUP

According to a study published in the journal Appetite, people who start their meal with vegetable soup consume 20% fewer calories over the course of their entire meal.

31. ANY EXERCISE IS BETTER THAN NO EXERCISE!

SOURCE:

http://www.superskinnyme.com/how-to-lose-weight-fast.html