Weight Loss Tips In Urdu Biography
Source:- Google.com.pkEating foods with protein may improve both short- and long-term weight loss success. According to new research, dieters who eat more protein were able to increase lean muscle mass, improve their metabolism and decrease body fat. But that leaves many dieters asking, should I eat more protein if I'm trying to lose weight?
Before you stock up on supplements and bars, make sure you know your recommended daily allowance for protein. Then, learn more about how eating different amounts may affect the weight loss process. And finally, check out a few easy lean protein recipes so that you can include this important nutrient at every meal.
Should I Eat More Protein if I'm Dieting?
Some researchers believe that when dieters consume more foods with protein, they see greater weight loss benefits, such as improved body composition and a boost in metabolism. Three recent studies have found that dieters who consumed 25-30% of their calories from lean protein lost more body fat and substantially increased the number of calories that their bodies burned at rest.
In one study of overweight and obese women, researchers evaluated dieters who consumed a high protein (30%), high dairy diet (HPHD) to a lower protein (15%), lower dairy diet (LPLD). The HPHD group lost more body fat and gained more lean muscle mass than the women who consumed the LPLD diet. The LPLD group lost weight, but they also lost more lean muscle mass.
Study authors suggest that this loss of lean muscle may contribute to the long-term weight gain and weight loss plateaus that are a source of frustration for so many dieters. Lean muscle mass burns more calories than fat, even when the body is at rest. When the LPLD group lost lean muscle mass, they may have lost the ability to burn more calories. On the other hand, the improved body composition of the HPHD group may help them burn more calories in the short and long term.
So does that mean more protein is better? Not necessarily. If you eat too many calories, no matter what kind of calories they are, you will gain weight. Even though some studies suggest that weight gain from lean protein is better than weight gain from fat and carbohydrates, if weight loss is your goal, eating the right number of calories is still the key to success.
Should I Take a Protein Supplement?
The short answer is: probably not. Most people consume too much of the nutrient already, so adding more in the form of a supplement is not necessary. There are still some people, though, who don't get enough. Should they invest in powders or pills? The answer is still probably not.
Foods with protein are also high in other vitamins and minerals that are essential to your diet. Lean meats, dairy and seafood contain iron, calcium, niacin and thiamin. Protein-rich lentils are a good source of fiber.
Many supplements are expensive and some may contain sugars and other ingredients that you don't need. Why waste the money and consume the extra calories? Try to include at least one lean meat or dairy product in each meal throughout the day and chances are good that you will reach the recommended intake of protein to keep your body lean and healthy.
Lean Protein Recipes
Try to eat some of this important nutrient at every meal. Stock up on lean dairy products, chicken, fish, lean ground turkey, lentils and green leafy vegetables. Use healthy cooking techniques to minimize the amount of added calories. Before you know it, you'll be creating delicious meals that are low in fat but high in the nutrients that you really need.
A high protein breakfast that is low in fat and calories can be helpful for weight loss and weight maintenance. Eating breakfast may help to prevent late morning binge eating, improve portion control throughout the day, and if you eat a breakfast with protein, right amount of protein can help to maintain lean muscle mass. But most people don't want to put too much time or effort into the day's first meal.
If you find yourself running through the house with no time to spare in the morning, don't despair. Use these tips and healthy breakfast recipes to create eye-opening breakfasts that will help you keep your weight loss plan in good shape.
Healthy Breakfast Foods
The best way to make sure you eat a healthy breakfast is to make sure your kitchen is stocked with low calorie, high protein foods. One day each week, make a shopping list and get everything you need to prepare the meals. Organize your pantry and refrigerator so that the foods are easy to find when you're still groggy.
Sample Grocery Shopping List:
Non-fat Greek yogurt
Eggs
Egg substitute or whites
Turkey or soy breakfast sausage (often found in the freezer section)
Oatmeal (steel cut or rolled oats. Try to avoid the pre-packed single serving packets as they tend to be higher in sugar)
Lean ground turkey
Skim Milk
Breakfast Cooking Tips
Most of the foods on the list can be prepared with little to no cooking. Plain or vanilla Greek yogurt, for example, is delicious with a ½ cup of blueberries. Or throw some crumbled turkey sausage and with a handful of diced red pepper into scrambled egg whites for a spicy start to the day.
To make sure your weight loss program stays on track, don't forget to count calories and measure portion sizes. You'll find the right serving size on the Nutrition Facts label. You may be surprised how often you eat more than you need. You'll also want to make sure you use cooking techniques that minimize the amount of fat and calories that you add to your food.
Healthy Breakfast Recipes
If you have more time to prepare breakfast, try this recipe, courtesy of the Jennie-O Turkey Store. The Breakfast Burrito is a great treat on a Saturday or Sunday morning. Or prepare a larger quantity during the weekend and eat a single serving each morning during the week.
Breakfast Burrito (made famous on The Biggest Loser)
1 package JENNIE-O TURKEY STORE® Extra Lean Ground Turkey Breast
1 1/4 teaspoon onion powder
1 1/4 teaspoon garlic powder
1 1/4 teaspoon paprika
1/2 teaspoon pepper
1 egg and 1 egg white
1/2 cup unsweetened applesauce
1/2 cup wheat bran
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 (15 ounce) can black beans, drained
8 whole wheat MANNY'S® tortillas
Put the ground turkey in a mixing bowl. Add onion, and garlic powder, paprika, and pepper; mix thoroughly. Add egg, egg white, applesauce, and wheat bran; stir well. Refrigerate the mixture for at least 30 minutes or overnight.
Pre-heat a large non-stick skillet to medium high and coat lightly with cooking spray. Add the ground turkey mixture and stir to crumble and brown, approximately 14 minutes. Always cook turkey to well-done, 165°F as measured by a meat thermometer. Reduce heat to medium. Add bell peppers and saute with meat for 5 minutes, continuing to stir and break up the turkey into smaller pieces. Drain the beans and add to the skillet. Cook an additional 2-3 minutes; Fill tortillas with mixture.
Nutritional Information: Calories 230, Fat 2.5g, Saturated Fat 0.5g, Protein 24g, Cholesterol 60mg, Carbohydrates 34g, Sodium 410mg, Fiber 6g
For dieters and exercisers, eating the right number of calories is crucial to weight loss success. But eating the right kind of food is also important. Learn why lean protein matters if you are trying to lose weight and find out how much protein you need to boost your metabolism.
What is Lean Protein?
Protein, carbohydrates, and fat are macronutrients that supply energy, or calories, to the body. Protein serves primarily as a building block. When you eat foods with protein, the nutrient is broken down into amino acids that build and repair muscles, organs and other cells and tissues that allow your body to function.
Common sources of protein include meat, dairy products, and nuts. While the nutrients in these foods are beneficial, they tend to be high in fat. Lean protein foods are high in protein, but low in fat. Lean cuts of beef, chicken, turkey, egg whites, tofu, lentils, grains and some vegetables are good sources.
What Are the Benefits of Eating Lean Protein?
Researchers and dieters know that eating protein helps people to feel full and satisfied. Dieters who have tried Atkins or other low carb diets know that in many cases, this helps them to eat less. Healthy fats also help to satisfy hunger, but fat contains 9 calories per gram. Protein contains 4 calories per gram. So gram for gram, eating protein is a better way to feel satisfied when you are dieting.
The nutrient also helps to build and maintain lean muscle mass. This helps dieters and exercisers boost their metabolism. A strong body not only performs better throughout common daily activities, but the muscles that shape an attractive figure also burn more calories than fat, even at rest.
It is important to remember, however, that the lean protein you eat is not used as a primary energy source for the body. So while consuming it is important, it is not necessarily more important than consuming carbohydrates and healthy fats. Each nutrient plays an important role in the overall health and function of your body.
How Much Protein Should I Eat?
The amount you should eat depends on your age, gender and physical activity level. The USDA recommends the following intake levels for women and men who get less than 30 minutes of moderate physical activity each day.
Women
19-30 years old: 5 ½ ounce equivalents*
31-50 years old: 5 ounce equivalents*
51+ years old: 5 ounce equivalents*
Men
19-30 years old: 6 ½ ounce equivalents*
31-50 years old: 6 ounce equivalents*
51+ years old: 5 ½ ounce equivalents*
*In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as a one ounce equivalent.
For very physically active people, the general recommendation is that they can consume up to 1.2 - 1.8 grams of protein per kilogram of body weight. But keep in mind that most people have a tendency to overestimate their activity level when calculating their nutrient needs.
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Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Weight Loss Tips In Urdu Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
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