Many people believe the notion that weight management has to be painful and hunger comes with the territory. When embarking on a new regimen, it’s common to shy away from high protein foods because they provoke a fear associated with weight gain since they appear as heavy.
Let’s talk a little about protein and why we need it. Proteins are made up of building blocks called amino acids. Protein helps us get defined muscles, prevents brittle hair, skin, and nails, strengthens our bones, and is needed for proper hormone function. Two hormones that are affected by our diets and the amount of protein we eat are insulin and leptin and they work in tandem. Our bodies use insulin to process carbohydrates and regulate blood sugar. Yet when we live on high carbohydrate, high sugar, low protein diets – we can produce too much insulin. Not only does that put us at risk for diabetes down the road, but too much insulin also increases the storage of fat in our fat cells. So essentially we can eat a “low-fat” or “fat-free” Standard American Diet heavy on grains or starches- still it will make us gain more weight than a high protein diet which in comparison may contain more fat- yet does not trigger the same kind of insulin response. The other hormone called Leptin comes from the Greek word “leptos” which means “thin”. Increased leptin leads to a speedier metabolism and decreased hunger. Eating protein helps us produce more leptin which signals the brain to make us feel full on fewer calories. When we take protein out of the equation – over time we can set ourselves up for insulin and leptin resistance which are both associated with obesity.
Some of the best proteins to include at meal time are wild caught fish, free range eggs, grass fed meats, organic poultry, beans and legumes. If you don’t have time to set aside for 3 meals a day – high quality protein shakes and bars are a great alternative instead of turning to high carbohydrate snack foods that will only spike your sugar levels instead of staving off hunger.
Whey protein can be a great choice since it’s a complete protein, helps to enhance body composition, suppress appetite, and there are many brands relatively low in calories while high in protein. Still some people experience side effects if they are lactose intolerant, and even those who aren’t may feel bloating. Some whey proteins also contain artificial sweeteners, so do a background check on the manufacturer.
Soy Protein is a complete protein and usually dairy free, yet can still cause some gas and bloating since it’s not always easily digestible. Soy protein is typically low in calories and carbohydrates. Just be advised that there is some controversy since soy protein powders contain phytoestrogens which mimic estrogen – and there is a link between high estrogen and cancer risk. While this is not a problem for everyone, if you suffer from (PCOS) Poly Cystic Ovary Syndrome – which has a relationship to Estrogen Dominance – you should probably use an alternate protein source. Additionally, there have been reports regarding soy consumption and decreased testosterone levels. Otherwise soy protein shouldn’t have an entirely bad rap. Studies have linked soy protein to lowering cholesterol, reducing osteoporosis and heart disease. If you choose to go the soy protein route, it’s best to alternate between soy and another protein source and to limit to 2-3 shakes or bars a week.
Rice Protein is one of the least allergenic protein powders for people with soy and dairy sensitivities. It’s a little higher in carbohydrates then whey or soy protein and it’s not a complete protein unless it’s paired with another protein to complete the amino acid profile. For that reason I don’t find it as filling. Still, it’s easily digested and is a good alternative for someone who can’t tolerate other options. Adding an ingredient like chia seeds (a complete protein) will help make this a more nutritionally balanced shake. If you’re eating a rice protein bar, look for ones that contain other proteins besides rice alone.
Pea Protein is another easily digested protein that is usually safe for people with certain food intolerances. Similar to brown rice protein, it’s incomplete and should be mixed with another protein to contain all the necessary amino acids. Just keep in mind though that the more proteins you add to one shake, the higher in calories it will be.
Hemp Protein is almost a complete protein and has the advantage of being high in fiber and contains Omega -6 essential fatty acids. Just be cautious about the brand of hemp protein you choose. They are not all created equal and some hemp proteins are extremely caloric.
High protein snacks will save you before a business dinner or social event that’s serving food without worrying about weight gain. Before getting yourself into a bad situation, make it a rule to never arrive too hungry. Having a little protein before you hit the road will keep you less hungry and your blood sugar balanced. Our instinctive inclination is when we are starving is to eat everything in sight that looks and smells good. With a fuller stomach, you will have better judgment to not go overboard. Those 200 calories you invest in a high protein snack will end up saving you 1000 calories in the long run!