The emphasis on adding protein to your weight loss plan is increasingly gaining momentum as people continue to resort to protein shakes, seeds, lean meats, and soy products to get their fill. This food group contributes significantly to building muscle mass which is why gym enthusiasts, runners, athletes, sportsman, and even yoga lovers go out of their way to include more protein in their diet.
You don't need to pay big bucks on protein powders, shakes, or meal replacement bars to amp up your intake of this important building block and energy booster. Did you know that some of the highest quality proteins come from everyday ingredients you already have in your fridge, like milk and eggs?
Sounds too simplistic, doesn't it? Here's a little piece of information that may pique your interest. :-)
They're Complete Proteins, Here's What That Means
- Milk and eggs have all the 12 amino acids in a concentrated form. They don't just help deliver protein, but even repair and elevate the existing proteins in your body. In comparison, protein powders lack antioxidants and nutrients that can only be sourced from natural foods.
- In fact, the whey and casein you only know about because of protein powders were forever naturally available in milk and eggs; it's just that no one slapped a sticker on them with a clever marketing pitch. From the standpoint of someone who is weight training or working out, this is a big plus on the lean muscle-building scale.
- The protein in eggs and milk have a high biological value—this is to say that they are easily absorbed by the body to contribute to the kinds of protein your body cannot inherently produce.
- The reason why they've for long been part of breakfast options is because both milk and eggs keep you feeling full for longer, and can keep impulse cravings at bay. Not just that, research suggests that those who begin their day with these complete proteins will end up eating fewer calories than those who rely on carbs for breakfast. Major weight loss win, people!
|Protein In Milk
||Protein In Eggs
|You can expect to gain about 8g protein from a cup (244g) of 1% fat milk.
||A hard-boiled egg has about a little over 6g protein, but make note that almost 50 percent of it is found in the yolk.
|Tread With Caution: If you really want to be smart about it, stick to low-fat versions of milk, as the regular, full-fat one is high in saturated fats, making it counterintuitive for someone who is watching their weight. Also, fatty foods contribute to high cholesterol levels, and heart and lifestyle diseases, so be wise and opt for skimmed (8.75g protein), 1% fat (8.5g protein), low-fat 2% (9.6g protein) milk varieties instead (calculated per 8oz). Interestingly the whole milk has just 7.7g protein, so this one’s a no-brainer.
||Tread With Caution: Replacing two yolks with four egg whites is how we’d go about adopting this protein in our diet. The dietary cholesterol in the delicious yolk is high enough for you to consider ditching it altogether. On some days, you can do a mix of one whole egg and two whites if you’re really craving the gooeyness. But, if you’re predisposed to heart disease and cholesterol problems bin the yellow, we say!
|Steer Clear Of: Rice and soy milk which have high carbs and low protein content.
||Steer Clear Of: Brown eggs that are no different than white eggs, nutritionally speaking, but just cost more because the chickens that lay those eggs are larger, and therefore, require more bird feed. It’s a myth that brown eggs are healthier than white ones, so don’t be fooled.
It's plain to see that while the two cannot give you all the protein you need for the day (46g for the average woman, 56g for the average man), with a clever food plan, they make for better alternatives than expensive protein powders.
Why? As mentioned earlier, protein powders lack antioxidants and nutrients, and can sometimes pack as much as 80g of protein per serving, which your body doesn't even need.
A good high protein diet of lean meats, lentils, seafood, nuts, seeds, and beans can help you get your fill. Supplement this with pea proteins and hemp, both of which are also good sources of quality protein (like eggs and milk), and you've got it covered.
Ready to hit the grocery store, then?
Care to share the recipe for your favorite egg-packed #PowerBreakfast? Tell us in the comments below.