Week Two: PROTEIN
A NECESSITY FOR EVERY BODY
Protein is an important component of every cell in the body. It is an organic compound, composed of 20
amino acids, otherwise known as the building blocks of life. Proteins are stored in muscles and organs, and the
body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones. Protein also
makes it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a
“macronutrient”, meaning the body needs relatively large amounts of it. A lack of protein can cause loss of
muscle mass, decreased immunity, as well as weakening of the heart and respiratory systems.
Protein also serves as the neurotransmitter that controls mood, sleep, and thought patterns. Most
Americans do not consume adequate amounts of protein let alone they do not consume the right types of
protein. There are three key areas regarding this essential nutrient where changes need to be made to impact
your health and your weight:
1. Replace Animal Protein with Vegetable Protein
Far too much meat and high-fat dairy products are consumed in America. Human beings don’t actually
digest meat proteins as well as vegetable protein, which can lead to kidney dysfunction over time.
Focus on eating more legumes (beans), lentils, nuts and seeds while limiting animal protein to half of
your protein need in grams per day.
2. Stop Chronic Dieting by eating your protein number
Anyone who has been a chronic dieter tends to skip the protein foods because they are afraid of the fat.
They eat more forms of carbohydrates such as pretzels, crackers, bread, pasta, potatoes, fruits and
vegetables. This leads to loss of muscle mass over the years and slowing of the metabolism. Bone mass
is often impacted from this dietary deficiency. Eating your grams of protein every day is your first step
in resetting your body’s metabolism.
3. Increase Protein for Improved Weight Loss
Weight loss can be more easily achieved with adequate protein intake. Protein helps control hunger by
controlling your blood sugar and telling your brain that it has had enough. It also elevates mood, which
is helpful because people have a tendency to overeat when depressed. Finally, it increases muscle mass,
which speeds up metabolism, which determines how fast your body burns calories.
How Protein Affects Your Weight
When protein is absorbed, it sends a signal to your brain to decrease your hunger. This signals to you that you
are full and it decreases your chances of overeating. When this occurs, your appetite is controlled and
maintained. Protein leads to a much less rapid rise and fall of blood sugar and insulin, it prevents the “sugar
highs and lows” by maintaining normal blood sugar levels. Certain foods however provide a healthier source of
protein than others:
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Consider Your Protein Source:
You can obtain healthy sources of protein without high levels of saturated fat. For example, nuts, legumes
(beans), and seeds provide the much needed right proteins without much saturated fat and offer plenty of
healthful fiber and micronutrients as well.
Limiting (or at least decreasing) the amount of animal proteins to half your protein need will certainly keep
your risks for heart disease down. And, on the other hand, adding plant based proteins to your diet is going to
increase your fiber intake while decreasing your cholesterol and lowering your blood pressure and blood sugars.
It’s this simple: FATTY proteins will make you fat, and LEAN proteins will make you lean.
There are two particular types of healthy proteins worth eating: Whey protein and soy protein
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The body requires more energy to digest protein than other foods and as a result you burn more calories
after a protein meal.
Whey protein is a complete protein with little to no fat or carbohydrates. It is a perfect complement to
any nutritional plan.
Recent studies have shown that essential amino acids improve body composition. High quality whey
protein helps preserve lean muscle tissue while promoting fat loss. Whey protein also is a great way to
help stabilize blood glucose levels by slowing the absorption of glucose into the bloodstream. This in
turn reduces hunger by lowering insulin levels and making it easier for the body to burn fat.
Adding whey protein to a mid-day snack or beverage provides healthy energy and may help control food
intake at the next meal.
The health benefits of soy protein are widespread. Incorporating soy protein into your diet can help prevent
heart disease, bone disease (osteoporosis), kidney disease and possibly even several types of cancer. Research
seems to indicate that soy protein may aid in the prevention of breast cancer. However, the research has found
that it MUST be NON-GMO’d (genetically-modified organism) soy.
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Soy contains more protein than milk without the saturated fat or cholesterol. Soy beans are the only
beans to be considered a complete protein because they contain all nine essential amino acids.
Due to its high fiber content, the addition of soy foods into a daily diet benefits any weight loss program.
Soy protein helps to maintain our alertness and mental energy without the need for excess calories. This
may be beneficial for weight control.
Soy is a low-glycemic index food which helps regulate blood-sugar and insulin fluctuations. This helps
you to feel more satisfied and less hungry until your next meal, which is beneficial for weight
management and control.
Soy consumption can help women minimize menopause issues.
Soy protein may help lower Cholesterol and Triglycerides.
Certain studies indicate that soy may stimulate the metabolism, which may assist weight loss.
According to the American Heart Association, consuming 25 grams of soy protein per day, as a part of a
diet low in saturated fat and cholesterol, may reduce your risk of heart disease.
Consume a whole soy protein food choice (such as edamame or soy milk) and limit as much of the soy
protein that is processed (identified on a label as “isolate”) as possible.
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mechanical; including: photocopying, recording, or in any information storage or retrieval system without written permission from this publisher. For internal
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HEALTHY PROTEIN CHOICES:
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3-4 oz. (size of a deck of cards) cooked lean meat, poultry, or fish
1 whole egg with 3 egg whites or just 4 egg whites
¾ cup cooked legumes (dried beans or peas)
4 oz. soy based meat substitutes (Boca Burger for example)
2 tablespoons peanut butter, preferably natural style
½ cup almonds or walnuts.
1 scoop protein powder (whey, brown rice, pea, hemp, sesame)
½ cup lowfat cottage cheese
1 yogurt
¼ cup Dried Roasted Edamame
1 lowfat cheese stick
¼ cup hummus
¼ cup guacamole
Minimize beef; because the fat is marbled throughout and cannot be removed. It is also very hard for your body
to digest red meats. Eating too much fatty red meat may lead to a higher risk of colon cancer and kidney
disease.
Why does protein help with weight loss?
1. Preserve muscle mass as you lose weight. When you lose weight on any diet, you lose both fat and
muscle. Higher protein diets (30% protein), however, do a better job at preserving muscle mass and your
metabolism. Remember one pound of muscle burns approximately 15-21 calories per day so you want to
keep your metabolism up by preserving as much muscle as possible.
2. Promote loss of body fat. Higher protein diets promote loss of body fat, due to the lower insulin
response of a lower carbohydrate diet. More insulin release from wrong carbohydrates promotes packing
on fat.
3. Metabolic advantage of protein. There is a caloric cost of digesting food called the thermogenic effect
and the caloric cost is highest for protein. It takes about 30% of a protein’s caloric value to digest it,
while it only takes about 2% of a fat’s caloric value. Our bodies are a lot less efficient at digesting
protein, compared with carbohydrates and fats, so less overall calories are available to the body.
4. Protein helps curb appetite. Protein makes you feel “full” and curbs your hunger more effectively than
carbohydrates or fat.
Remember balance is the key. Your body also needs carbohydrates and fats for optimal health. While you will
incorporate protein with every meal and snack, your nutrition plan will also be rich in unprocessed
carbohydrates and healthy fats to keep your body in top form. You will learn plenty more on both of these
macronutrients in the weeks to come. Keep in mind; you do need to eat fruits, vegetables, whole grains, and
healthy fats to maintain the healthiest body.
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Protein Sources and Approximate Grams of Protein
Beef
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Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce
Chicken/Turkey
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Chicken breast, 3.5 oz - 26 grams protein
Chicken thigh – 18 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Ground turkey or chicken, cooked, 4 oz – 24 grams
Fish
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Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per
ounce
Tuna, 6 oz can - 26 grams of protein
Pork
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Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
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Whole egg, large - 7 grams protein
One egg white
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup – 12-15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
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Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams
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Nuts and Seeds
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Peanut butter, 2 Tablespoons 6- 8 grams protein
Almonds, ¼ cup 4-6 grams
Peanuts, ¼ cup 2-4 grams
Walnuts, ¼ cup 4-6 grams
Pecans, ¼ cup 4-6 grams
Sunflower seeds, ¼ cup 2-4 grams
Pumpkin seeds, ¼ cup 2-4grams
Flax seeds – ¼ cup 4-6 grams
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NUTRTITION FOR LIFE COURSE
REFERENCE SHEET
THESE ARE SOME COMMON INITIALS AND INFORMATION YOU WILL SEE
REFERRED TO ON YOUR FOOD JOURNALS.
GC= GOOD CHOICE. THIS WILL REPRESENT FOOD CHOICES THAT WILL
HELP YOU TO ACHIEVE YOUR GOAL.
EC = EMPTY CALORIES. THIS WOULD BE FOODS THAT ARE EITHER HIGH IN
CALORIE OR LOW IN NUTRITION THAT WILL CONTRIBUTE TO WEIGHT
GAIN OR HEALTH RISKS.
SC = SIMPLE CARBOHYDRATES. THESE FOOD CHOICES WILL MOST
DEFINITELY CONTRIBUTE TO WEIGHT GAIN AND IMPAIRED HEALTH. MOST
OF THESE TYPES DO NOT CONTAIN ENOUGH FIBER TO BE CONSIDERED A
GOOD CARB CHOICE.
“F” = A SIMPLE “F” STANDS FOR FRUIT. THIS WILL INDICATE THAT YOU
NEED TO INCLUDE A FRUIT SERVING WITH THAT MEAL.
“V” = YOU WILL SEE THIS IN SPACES WHERE YOU NEED TO INCLUDE A
VEGETABLE SERVING.
WOMEN NEED 3 SERVINGS OF FRUITS AND 4 SERVINGS OF VEGETABLES
DAILY.
MEN NEED 4 SERVINGS OF FRUITS AND 5 SERVINGS OF VEGETABLES DAILY.
NO ONE SHOULD EAT MORE FRUITS THAN VEGETABLES IN ONE DAY. TRY
TO VARY YOUR FRUITS AND VEGETABLES TO GET ALL THE IMPORTANT
VITAMINS AND MINERALS THAT EACH TYPE OF FRUIT OR VEGETABLE
OFFERS.
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WHAT CONSTITUTES A SERVING SIZE FOR YOUR FRUITS AND VEGETABLES?
MEASURE MEASURE MEASURE, DON’T GUESS.
IF MEASURING FRUIT OR VEGETABLE FROM A FROZEN OR RAW STATE:
1 CUP = 1 SERVING.
IF MEASURING FRUIT OR VEGETABLE FROM A CANNED OR COOKED STATE:
½ CUP = 1 SERVING.
WHEN IT COMES TO FRESH APPLES, ORANGES, PEARS, ETC LOOK FOR
THOSE THAT ARE ABOUT THE SIZE OF A TENNIS BALL IN DIAMETER. IF YOU
CAN WRAP YOUR FINGERS SLIGHTLY OVER IT, AS IF YOU WERE GRIPPING A
TENNIS BALL, THIS IS THE APPROPRIATE SIZE. THESE FRUITS THAT ARE
ABOUT THAT SIZE WILL COST YOU ABOUT 80 CALORIES.
1200 = WOMEN SHOULD NEVER FALL BELOW 1200 CALORIES FOR SAFE,
HEALTHY WEIGHT LOSS. IT IS NOT SAFE! YOU COULD HAVE A POTENTIAL
TO GAIN WEIGHT BY EATING TOO FEW CALORIES.
1500 = MEN SHOULD NEVER FALL BELOW 1500 CALORIES FOR SAFE,
HEALTHY WEIGHT LOSS.
CONTRARY TO POPULAR BELIEF, EATING TOO FEW CALORIES DOES NOT
HELP YOU TO LOSE WEIGHT AND KEEP IT OFF FOR THE REST OF YOUR LIFE.
DOING THIS CONSISTENLY WILL CAUSE YOU TO STORE EVERY CALORIE
CONSUMED AND YOU WILL HAVE A DIFFICULT TIME GETTING THE WEIGHT
OFF.
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Week 2 Protein Objectives
Don’t forget the PRIOR week’s objectives. If you have not accomplished them, please include those objectives
for this week’s objectives. So, the structure of our day will be the same. Eat breakfast within an hour and eat at
least 5 times a day (every 3-4 hours, but never go beyond 4 hours without food). ALWAYS include with each
meal/snack a protein source.
Your Personal Program Plan: You now have your specific numbers for calories and protein for the day. Do
NOT jump ahead and include carbohydrates and fats. This will only confuse you and make you even more
frustrated. You will now use your specific calories and protein grams this week and we will be adding the
grams of protein to your journals as well. Make sure you add up all of your totals for the day on the food
journal. You will find it easier as time goes on to add up the meal/snack totals as well.
Daily Meal/Snack Plan: You will now have your target specific meal or snack goals for each meal or snack.
Start each meal/snack with your PROTEIN GOAL in MIND and we will BUILD THE REST OF THE MEAL
AROUND IT! In other words, we should think about the protein need first and then we will add the right
carbohydrate next week.
Protein: So, your concentration and frustration will be to try and get the protein in while maintaining the
calories in the targeted range. It is hard to find high quality protein while keeping the calories low. The best
ones are those that are LEAN, which means LOW in saturated and total fats. Do not beat yourself up for not
being able to get all your proteins in, it will come, it just all takes time and practice!
Also, we will start making changes in the types of proteins we eat. It won’t be hard to see that you do not have
the caloric room to eat a lot of red meat (the average 10oz. steak has over 750 calories). We cannot continue to
eat a whole lot of red meat day after day. Your health is at steak here! No, we are not taking away all of your
red meat, but we truly must limit them. You have to eat LEANER proteins such as fish, seafood, or plant based
proteins. Plant based proteins are much healthier and easier on your system. So, start looking towards beans,
legumes, nuts, seeds, and of course VEGETABLES!
You must receive a warning during this week: If you only eat protein this week and forget about fruits,
vegetables, and whole grains you will have abdominal bloating, gas, and a very full feeling. Make sure to eat
these healthy foods!
READ your handouts and understand them, they coincide with the lecture quite well this week. HAVE A
GREAT WEEK!
P.S. Don’t forget about the dreaded week two curse!!! BEWARE!
YOU SHOULD PRINT OFF THE NEXT
TWO PAGES FOR CLASS. WE WILL
USE THEM IN CLASS NEXT WEEK.
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mechanical; including: photocopying, recording, or in any information storage or retrieval system without written permission from this publisher. For internal
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PROTEIN SOURCES
ANIMAL PROTEINS:
50% OF YOUR PROTEIN NEED
MEATS: (leanest to fattiest)
FISH:
-ATLANTIC SALMON
-HERRING
-SARDINES
-COD
-STRIPED BASS
-HALIBUT
-RAINBOW TROUT
-TUNA
-MACKEREL
-TILAPIA
SEAFOOD:
-SHRIMP
-CRAB
-SCALLOPS
-LOBSTER
TURKEY (BREAST PREFERRRED)
CHICKEN (BREAST PREFERRED)
WILD GAME
LEAN RED MEAT
EGGS:
ALL EGGS (one whole egg per day)
EGG WHITES ARE PREFERRED (no limit)
DAIRY:
AT LEAST SKIM MILK
LOWFAT/NONFAT CHEESES (STRING, CHUNK, COTTAGE)
FLAVORED WHEY PROTEIN MEAL REPLACEMENTS
YOGURTS (Greek preferred)
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PLANT PROTEINS:
50% OF YOUR PROTEIN NEED
SOY PRODUCTS:
MILKS, YOGURTS, HOT DOGS, BURGERS, TOFU, FLAVORED SOY PROTEIN
POWDERS, TVP (textured vegetable protein), VEGGIE CHEESE, SOY NUTS
-DO NOT CONSUME ALL PLANT BASED PROTEIN SOURCES FROM SOY. LIMIT
SOY PROTEIN TO ABOUT 25% OF YOUR TOTAL PROTEIN NEED AT MOST.
LEGUMES (ANY BEANS):
-KIDNEY BEANS
-PINTO BEANS
-NAVY BEANS
-WHITE BEANS
-GREAT NORTHERN
-BLACK BEANS
LENTILS:
-PEAS (FLATTENED SEEDS OF PLANTS)
NUTS:
-WALNUTS
-ALMONDS
-PEANUTS
-PINE NUTS
-PISTACIOS
SEEDS:
-FLAXSEED
-CHIA
-SUNFLOWER
-SESAME
-PUMPKIN SEEDS
GRAINS:
-A LOT OF WHOLE GRAINS ARE NOW HIGH IN PROTEIN
-FOR EXAMPLE: -KOSHI GO LEAN CEREAL
-FLAT OUT TORTILLA WRAPS
-LA TORTILLA FACTORY LOW CARB TORTILLAS
VEGETABLES: (ALL HAVE SOME PROTEIN)
-EDAMAME
-GREEN LEAFY HAVE THE MOST (SPINACH, BROCCOLI, BRUSSEL
SPROUTS)
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mechanical; including: photocopying, recording, or in any information storage or retrieval system without written permission from this publisher. For internal
distribution only.
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