Paleo – or Low to No Carbohydrate Diet- Why Starting the Day with a High Protein Meal is Important

I have been eating only vegetables, fruits and protein (fish, turkey and chicken) for just over two weeks. For me, cutting out most of the carbs hasn’t been a challenge craving, even though I work in a bakery. Maybe it’s because I work in a bakery. Or because I watched a Youtube video about how your stomach acids eat through a Mcdonald’s hamburger… turning it into a black, gooey, tar like,  glob. 

This morning I decided to look up why a high protein breakfast is important. I read somewhere on the Internet yesterday that it kick starts your metabolism and sets your appetite for the day. It makes you feel full faster and that feeling stays with you longer. For athletes, eating a meal before your workout that is high in fiber, helps your endurance and feeds your muscles more effectively than one that is heavily carbohydrate laden.

From the web site: www.wellnessresources.com/tips/articles/how_protein_helps_weight_loss/

The amount of quality protein in your diet is the single most important calorie that influences your metabolic rate, favorably influencing weight loss. Quality protein also helps you sustain muscle during weight loss, improve muscle fitness, immunity, and antioxidant function, build HDL cholesterol, and enhance insulin and leptin function – all of which contribute toward optimal weight management efforts over time.

 

This web site gives ideas on what are the best protein sources, as well as ‘smart carb” choices (little to no bread, pasta or starches) http://www.webmd.com/diet/guide/high-protein-diet-weight-loss

The Best Protein Sources

Choose protein sources that are nutrient-rich and lower in fat and calories, such as:

  • Lean meats
  • Seafood
  • Beans
  • Soy
  • Low-fat dairy

It’s a good idea to change up your protein foods. For instance, you could have salmon or other fish that’s rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.

How much protein are you getting? Here’s how many grams of protein are in these foods: 

1/2 cup low-fat cottage cheese: 14

3 ounces tofu, firm: 13

1/2 cup lentils: 9

2 tablespoons peanut butter: 8

1 ounce meat, fish, poultry: 7

1 ounce cheese: 7

1/2 cup cooked kidney beans: 7

1 ounce nuts: 7

1 large egg: 6

4 ounces low-fat yogurt: 6

4 ounces soy milk: 5

4 ounces milk: 4

Carbs and Fats

While you’re adding protein to your diet, you should also stock up on “smart carbs” such as:

  • Fruits
  • Vegetables
  • Whole grains

Also try healthy fats such as:

  • Nuts
  • Seeds
  • Olives
  • Oils
  • Fish
  • Avocado

To help manage your appetite, it also helps to split your daily calories into four or five smaller meals or snacks.

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The Paleo Diet consists of a high protein meal plan and loads of “smart carbs”; fruits, vegetables and whole grains. I am not eating whole grains by choice, due to a suspected wheat allergy. 

This article outlines how a protein based diet works on losing weight: http://www.webmd.com/diet/protein-power-how-it-works

My final review of this diet: Combined with daily exercise ( I walk, run, walk, and on opposite days I add in crunches, jumping jacks, and body weight pulling exercises like pull-ups, attempted chin- up, push- up, etc.) and a high protein diet, I feel I have more energy throughout the day, and I feel I am losing weight and seeing muscles defined. My eczema seems to be less and flares seem to be better. I am not using a medicated shampoo to control it.

Here is to good health and a long life! Life is good!

 

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