Most people don’t realize that, as we age, our demand for protein grows. Problematically, as we age, we generally consume less protein. As such, our body’s defenses become weaker which makes us more susceptible to diseases and illnesses. Additionally, without the right amount of protein, we also struggle to maintain healthy blood sugar and insulin control, we feel hungry more often, and we struggle to regulate our weight.
Sadly, most Americans consume a larger proportion of carbohydrates vs. proteins in their daily diet. This imbalance only accelerates the problems mentioned above and sets us up for failure with regard to our health. Another longstanding trend is to reduce fat intake. While there’s nothing wrong with reducing saturated fats in our diet, going to an extreme low fat diet can be detrimental to your health both physically and emotionally. Low fat diets are notorious for causing depression in those who ascribe to this type of diet modification.
We must strike a healthy balance between carbohydrates (preferably in the form of high in non-grain fiber), protein, and fat. In my recent review of current medical research, there is a large amount of evidence that proves the health benefits of a high-protein, low-carbohydrate, moderate -fat diet. These benefits include weight loss, blood sugar regulation, insulin reduction, lower blood pressure, less blood vessel inflammation, and preservation of healthy metabolism.
There is a quick way to calculate your protein need per day. The formula is as follows: Your Weight (in pounds) ÷ 2.2 = Your Weight (in kg.)
Protein Need FOR WOMEN: Your weight in kg. × 0.82 = Amount of Protein Grams/day. This gives you theminimum protein requirements per day. NOTE: if you are more active, you may multiply by 1.2 for moderate activity OR 1.8 for strenuous activity.
Protein Need FOR MEN: Your weight in kg. × 0.89 = Amount of Protein Grams/day. This gives you theminimum protein requirements per day. NOTE: if you are more active, you may multiply by 1.2 for moderate activity OR 1.8 for strenuous activity.
When increasing your dietary protein, it’s best to do this under the supervision of a weight loss specialist. At the Optimal You Clinic, I have training as a weight loss solution coach. I’d love to help you design a program that’s just right for you. If you’d like to take a free diet profile, go to www.OptimalYouWeightLoss.com (http://www.OptimalYouWeightLoss.com). I have a FREE diet profile that will help design a program for you.
To Your Optimal Health & Vitality,