From the PT's Mouth: The Power of Protein

[caption id="attachment_641" align="alignleft" width="132"] Carly Yue[/caption] Why are we fat? In the UK, around 60% of the population is overweight and is it any surprise? When you walk into a supermarket, what do you see? Walls of highly calorific, intensely processed foods, tweaked by chemicals designed to make us want more. This is what many people in Britain actually eat. Glide down to the next aisle and you'll discover a world of low-fat, light, lean, diet, zero, low-carb, low-cal, sugar free "healthy" options, marketed to the very people made fat by the previous aisle who are now desperate to lose weight. We think of obesity and dieting as polar opposites, but in fact, there is a strong collaboration between the two. Counting calories…

Today, many diet crazes centre around the notion of counting calories - an effective weight-loss tool, but not one that generally considers the quality of foods being consumed. Clever marketing strategies of low fat and low calorie foods are common, making diet foods convenient and attractive. The food industry is big business and one with conflicts of interests. For example, Weight Watchers, created by New York housewife Jean Nidetch in the early 1960s. This was bought by Heinz in 1978, who in turn sold the company in 1999 to investment firm Artal for $735m. The next in line was Slim Fast, a liquid meal replacement invented by chemist and entrepreneur Danny Abraham, which was bought in 2000 by Unilever, which also owns the Ben & Jerry’s and Wall's sausages brands.

So what should we eat? Many people perceive foods that are rich in protein as being high in calories or fattening. Add to that the fact that protein isn't as portable as other food and it’s easy to see why it’s less popular as a food group. The best sources - fish, meat, dairy, beans - just aren't as quick or convenient as, say cereal bars, low fat crisps, sandwiches and fruit. However, with some preparation and thought, it is possible to ensure that you don't miss out on this vital macro nutrient. Protein is Power The moment it leaves your fork, protein starts to trim your fat. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. This combined effect has huge benefits for anyone watching their waistline. And if, like most successful dieters, you're exercising to burn calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also kills calories even when you're not active - unlike lazy fat. Ultimately, this keeps your metabolism blazing so you can burn off the occasional cake or chocolate bar without a problem. Not sure where to begin? Try starting the day with a protein rich breakfast. After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don't replenish its protein stores first thing. And what's more, studies have found that protein-rich breakfasts can help regulate your appetite all day. But not all proteins are created equal. While nuts, whole grains, and veg technically count, they don't contain all nine of the amino acids your body needs in order to build lean muscle. Those that do - known as complete proteins - are typically found in animal products. Your best flat-belly bets? Skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef. All of these foods have just one to three grams of fat per 50-calorie serving. Vegetarians need to be a little more creative. Pairing incomplete proteins - peanut butter on wholewheat bread, or brown rice and beans, for example - can substitute for complete ones. Or add complete proteins such as tofu, hemp seed, buckwheat, and quinoa to your menu. Another great and simple idea is to add a couple of sprinkles of protein powder to an already protein rich yoghurt. This is great for breakfast, dessert or a snack! Here’s an example of a typical day's diet for me, always packing a protein punch!

• Breakfast: Oats, blueberries and a 5 egg white omelette with peppers, onions and mushrooms
• Snack: Protein bar and a banana (protein bars satisfy my sweet tooth!)
• Lunch : Chicken breast, quinoa, asparagus, broccoli and a few slices of avocado
• Snack: Greek yoghurt mixed with a couple of teaspoons of protein powder and ground almonds (delicious mixed and then left to set in the fridge)
• Dinner: Tuna steak, sweet potato and steamed veggies (I season my food with spices and lemon juice)
• Snack: Protein shake (I mix with only a little water so it's actually more like a dessert!)

[caption id="attachment_782" align="aligncenter" width="580"] A typical nutritionally balanced meal I have - tuna steak, sweet potato and steamed veggies[/caption] Add a couple of sprinkles of protein powder to an already protein-rich yoghurtA great way to supplement your diet is with protein shakes and bars. These are especially great for busy lifestyles. Most protein shakes contain the same amount of protein as a tin of tuna and are tasty and easy to drink on the go. Check out the range of protein sports supplements and protein bars available at Fitness Superstore.   [caption id="attachment_641" align="aligncenter" width="150"] Guest post by PT & Media Fitness Expert Carly Yue.[/caption]