The power of protein
Hight protein diets
High protein diets have become a point of interest recently. But are they safe? And what is the role of protein in weight management, anyway?
It's true that when looking to manage weight, eating proteins has benefits, including:1
- Helping the body build muscle
- Keeping us feeling fuller for longer
- Links to increasing our metabolism2
How can I get enough protein?
It’s important to eat a variety of protein-rich foods, to get all the amino acids the body needs.
All the amino acids are found in COMPLETE PROTEINS:
- Lean meat and poultry
- Fish and seafood
- Eggs
- Dairy products
- Soy
- Quinoa
- Amaranth seeds
Whereas most, or almost all amino acids, are found in INCOMPLETE PROTEINS:
- Nuts, nut pastes and seeds
- Legumes
- Wholegrains
RealTalk with Lloyd Jewell
Pharmacist at TerryWhite Chemmart Armstrong Creek, VIC
Get your snack on with these pro protein options
- Hummus (with raw veggie sticks or wholegrain crackers)
- Eggs (made as you like them)
- Cottage cheese (with toast and tomato or as a topping for baked potato)
- Nuts and seeds (sprinkled over salads and soups)
- Beans (in salads, pasta and soups)
- Greek yoghurt (with fresh fruit or to replace sour cream)
Muscle mass madness
The relationship between protein and muscle building is an important one. While eating protein alone does not increase muscle mass, protein deficiency can contribute to muscle tissue shrinking. A loss of muscle mass is also exacerbated by ageing, a sedentary lifestyle and poor diet.3
Is more, more?
Very high proteins diets are not recommended.3 They can have knock-on effects for the kidneys and liver3 and may contribute to changes in bowel habits and deficiencies in other nutrients, such as from fruits, vegetables and healthy fats.2 Stick to the protein recommendations in the Australian Dietary Guidelines if you are unsure and aim to get your protein through a variety of sources.
So, what should I do?
If you are trying to lose or maintain your weight, talk to your GP or Pharmacist about nutrition and lifestyle. They will likely discuss:
- Eating a wide range of proteins, whole-grains, vegetables, fruit and low-fat dairy products
- How high protein snacks and meal replacement shakes can complement a healthy diet, though must not be used as a total diet replacement
- Adding in healthy fats such as from avocado and oily fish
- Exercising regularly, this will help you build lean muscle and strengthen your core