Protein & fat should be the basis of your healthy eating habits. Let’s look at ways to make sure you’re eating enough of both, AND the right kind!
Did you know there are complete & incomplete proteins? Just because something SAYS it has 20 or 30g of protein doesn’t mean it has 20 or 30g of protein your body can USE. And if your body can’t use it… then what’s the point?
How much fat & protein do you need? Do you know? At MINIMUM, you need 1g protein per pound of goal weight. So my goal weight is 180, I need 180g of protein per day. That’s A LOT! So I aim for a range. Bare minimum is 0.8g/lb, so 144g. That’s still a lot. Protein is essential for about 80% of your body at the cellular level. So making sure you have enough protein during the day means your body will repair itself & heal as optimally as possible. As for fat, you need at least 60g of healthy fat per day for optimal gallbladder function. If yours has been removed, you might have a slightly different need. But remember, 20% of your cellular needs are from fat, so make sure you’re giving your body enough to operate correctly! Note, I’m not saying your protein to fat ratios need to be 80:20! Gram for gram, you’re looking at closer to a 1:1. How much protein & fat do you normally eat? Try tracking today and see. I bet you’ll be surprised!
As mentioned, protein source is SUPER important! Something like pea protein is the “highest complete” plant protein, but still incomplete. It’s missing methionine, which is crucial for blood vessel health, and the body’s immune system. So if you’re going to have a protein shake to boost your protein during the day, make sure you’re having one with whey protein, preferably from grass-fed sources to reduce some of the chemicals your body will be metabolizing. Here’s my favorite shake that gives all the amino acids to equal 30g of protein, but in a lower calorie format.
What kind of fat you consume is super important too. While a lot of cooking oils on the shelves today are marketed as “heart healthy”, they’re actually very inflammatory…. And in a way that RAISES blood pressure – so not very heart healthy at all. The healthiest fats you can consume are part of your diet when you increase protein. So don’t look for low-fat sources, look for good marbling. Think chicken legs or thighs instead of breast (and eat the skin!), ribeye instead of sirloin. Buttery eggs (whole egg, not just the whites). Think butter, tallow, lard instead of margarine, canola or vegetable (and can someone tell me of a FATTY vegetable? I’m just curious!)
Do you need to add fat to your diet? Maybe. I’m not going to sit here and tell you to eat sticks of butter or anything like that (unless you want to). But fat makes things taste better. You’ll get more satiety from what you eat if there’s enough fat in it. You’ll feel full if there’s enough fat in it. And you’ll feel ENERGIZED if there’s enough fat. If you’re feeling lethargic, sleepy, and run down all the time, try increasing your healthy fats, and you just might see your energy increase!
If you’re curious about one on one or group coaching, send an email to essentially.lyd@gmail.com and I’ll connect with you right away!
Essentially Health & Wellness 