The 'Eat Right' challenge - Protein

There is no need to feel hungry when you are losing weight, providing you include the proper nutrients in your meals. This is where protein is a dieter's best friend. It is proven to help keep you feeling fuller for longer. But just like carbs, some protein foods are healthier all-round choices than others.

We're sharing how protein can help you! The best foods to choose, sharing some high protein recipes and discussing protein and exercise.

What are protein foods, and what is their role in our body?

Our bodies are made up of protein – so every cell in our body contains it! Hair, teeth, skin, bone, muscles, cells – even essential hormones, enzymes and antibodies that we need to stay healthy are made from protein. So the protein we eat is vital.

Different types of protein contain different amounts of the building blocks of protein called amino acids. Protein from animal sources is known as 'complete' because it contains all the amino acids we need, whereas protein from plant sources doesn't, so we might need to have more – and a greater variety – to achieve the same outcome.

Meat, fish, dairy foods and eggs are all great sources of protein, plus we also find plenty of protein in plant-based foods such as nuts, seeds, pulses and vegetarian alternatives such as Quorn and tofu.

What is so good about protein, and what is the best type to eat?

Because our bodies are made from protein we have to ensure that we top up our protein supplies daily. Our bodies turnover (break down and build up) proteins constantly, so having a good supply of new protein is essential. Protein can help us feel fuller for longer because it takes longer to digest than some other foods. The type of protein you choose is vital because some protein-rich foods may also be high in saturated fats, salt or sugar.

Choosing lean protein is the way forward – see the list below – to help reduce the amount of sat fat in your diet. Although having a steak, burger or cheese sandwich once in a while is fine, try and limit these protein foods and opt for the leaner or plant-based proteins instead when you can.

Quality calories: great protein foods

• Turkey mince
• Eggs
• Chicken breast
• Salmon fillet Bonus for heart health. Max 1 x week
• Tuna steak Bonus for heart health. Max 1 x week
• Cod / Haddock / Plaice – any white fish
• Quorn mince (P)
• Soya mince (P)
• Reduced-fat cheddar
• Lentils (P)
• Chickpeas (P)
• Beans e.g. Kidney, Black Eyed, White (P)
• Handful of nuts (P)
• Nut butter (P)
• Tofu (P)

(P) = plant-based protein

How much protein do I need each day?

Protein requirements can be calculated in a couple of different ways. At Nutracheck, we like to use the % of calories from each of the nutrients as this is an excellent way to balance out the various nutrients in the diet.

The recommendation for a healthy and balanced diet would be to have around 15% of your total calories coming from protein. If you are looking to build muscle and are into the gym, you might want to increase this level slightly. An average woman will need around 40-50g of protein per day, slightly higher for a man, but this is a guide and not set for everyone.

The government advice on protein requirements is based on body size – so an average of 0.75g per kg body weight is another way of looking at recommendations.

If you feel that you'd like to increase the amount of protein in your diet, Nutracheck has a choice of nutrient goals you can set – including a Higher Protein goal. Our nutritionists set this to almost double your protein intake (from 15% to 28% of total daily calories) but still ensure the level is healthy.

What protein foods should I be eating?

If you are trying to lose weight or follow a 'clean eating' programme, you should eat lean protein. What do we mean by 'lean protein'? These are foods that contain low levels of fat and saturated fat. That means the protein is delivered to you in a 'healthier' package!

There are different types of protein depending on the source – animal protein and vegetable protein. Both provide valuable amino acids in our diet, i.e. the building block for protein.

Lean protein examples

• Chicken – breast meat and no skin
• Turkey – the breast meat rather than dark, such as leg as this contains more fat. And no skin.
• Whitefish – such as cod, haddock, plaice
• Plain yogurt (Greek yogurt or Skyr type yogurts are often higher in protein)
• Low-fat milk
• Beans, pulses such as lentils and chickpeas
• Quorn
• Tofu
• Nuts and seeds

What protein food should I limit?

Protein foods come with the general benefit of being more satisfying than other types of food. However – like carbs – the type of protein you choose is essential as there are other health aspects to consider. For example, fat content, particularly saturated fat, and salt.

Red meats tend to have a higher sat fat content, and processed meats such as bacon or sausages contain other additives such as salt and nitrites. The link between saturated fats affecting heart health is well known, and high levels of nitrites may be linked to increased cancer risk.

But what about the Atkins Diets?

A few years ago, the Atkins Diet was all the rage. People were apparently eating huge fry ups and losing weight – no wonder it attracted so many fans! It worked because it effectively cut carb intake and increased protein food, which is basically what the Keto diet does – but to a greater extreme. The difference is Keto focuses on carbs, and Atkins focussed on protein. The difference is that Atkins gradually increases your carb intake, where Keto does not.

The main issue with the message that you eat huge fry ups is that people also eat a lot of fat, saturated fat and salt. So for all-round health benefits and long term weight maintenance, this is really not the healthiest way to go.

Protein foods higher in fat/sat fat/salt

• Steak
• Pork
• Lamb
• Sausages
• Bacon
• Cheddar cheese
• Full fat milk
• Crème Fraîche
• Cream

Why are high-protein meals a good choice?

Our bodies are made from protein, so we have to ensure that we top up our protein supplies daily. A good supply of new protein is essential as our body turns over (breaks down and builds up) proteins constantly.

Protein is also proven to be more satiating than carbohydrates and fats. This means we feel fuller for longer after eating a meal high in protein than a high-carb or high-fat meal. This is helpful when following a reduced-calorie intake for weight loss, as it's much easier to stick to the allowance if you don't feel hungry.

Another benefit of high-protein diets is that protein requires more energy to be digested than carbs and fats. It's estimated that 25% of the energy from the protein we eat is used to digest it, compared to just 5% for carbs and fat. This means that eating a higher protein diet gives us a metabolic boost too, as we burn more calories each day simply by digesting the food we've eaten.

High protein recipe ideas

From stews and stir-frys to paella and pasta bakes, we have some super tasty recipes that pack a protein punch. The foods listed after each recipe link include quality protein foods to look out for.

7 high protein meals – tofu, nuts, turkey mince, mixed beans, eggs, reduced-fat cheddar, salmon, chicken breast

High protein veggie meals – tofu, cashew nuts, mixed beans, eggs

5 high protein suppers – eggs, turkey mince, reduced-fat cheddar

To be as accurate as possible with your food diary, we recommend recreating these recipes in the My Meals section of your account. This is so you can record the exact brands of ingredients you use (as the calories can vary), plus add any of your own tweaks should you wish to.

Putting the 'pro' in protein!

Here are six great reasons to ensure you reach your protein target each day:

1. Makes you feel more satisfied.
2. Keeps you fuller for longer.
3. Reduces the urge to snack.
4. Repairs body cells.
5. Increases lean muscle and strength.
6. Helps with weight maintenance (through point 5).

And if you need help getting there, here are six top tips to help!

1. Include protein in every meal and snack.
2. Replace some carbs in your meal with protein-rich foods such as beans.
3. Opt for grains such as quinoa and spelt instead of rice.
4. When including carbs, choose wholegrain versions that have a higher protein content than refined versions.
5. Add nuts and seeds to salads for extra protein without the bulk.
6. Add ground seeds such as flaxseed to your smoothies or porridge.