Ensuring Adequate Protein for Weight Loss and Health
Psalm 101:6
My eyes will be on the faithful of the land that they may dwell with me; those whose walk is blameless will minister to me.
Hello My Friends,
Let’s continue our discussion about the man who has lost 50 pounds and what he can do now to continue his weight loss efforts. Many people hit a plateau during the weight loss journey. Others find it difficult to have any success at all. No matter how much weight you might need or want to lose, all of what we discuss will help the process. More importantly, however, all of what we discuss will be good for your health. Then you will have energy to do God’s will with vigor.
Today, we are going to talk about protein. Can you believe that protein is a controversial subject? After all, protein is everyone’s friend. Protein is everyone’s most important macronutrient. Protein is everyone’s shield for protection, not their enemy. Yet, we have online debates and even fights over protein intake. We have experts calling out other experts about their stance on the amount of protein one should get daily as well as their recommendations on when and how to get it. Vegetable protein or meat protein? Fatty meat or lean meat? Fish or red meat? Right after exercise or within the day? The debates are numerous and are full of great information. However, it does leave one confused at times if one chooses to get too involved in the minutia of the details.
So, my quick advice right now…keep your eyes on the faithful in the land that they may dwell with YOU! Yes, keep your eyes on the Faithful One. This is the Lord, of course, and those who walk according to His precepts. In addition to this, let’s keep our eyes on the faithful macronutrient of PROTEIN because protein is the most important macronutrient. It is a mandatory non-negotiable requirement for health. Do not focus on everyone who talks about protein; focus on the One Who made protein and focus on the protein.
WHAT ARE THE MACRONUTRIENTS?
Basically, the three macronutrients are carbohydrates, fats and proteins. You may have noticed those already from reading food labels. We will talk about carbohydrates and fats later, but today we will discuss protein because this is the macronutrient which drives your health. Yes, carbohydrates fuel our bodies, and we definitely need fat (healthy fats but not too much) for several reasons, but protein is very important for each day of our lives and each cell of our body. Let’s discuss why we need protein and also discuss the lack of understanding that many have about protein.
WHAT IS PROTEIN AND WHY DO WE NEED IT?
Basically, protein is a large molecule in food which is essential for many important functions in the body. It makes up our muscles and is needed to support, build and repair muscle over and over, daily as well as after every exercise routine. In fact, muscle is protein. Protein is the macromolecule which is behind most of the work done in our bodies. It drives our health and our metabolism. It drives our blood sugar regulation. It drives our muscle mass and body fat composition. It drives our brain health and our immune health. It drives our hunger and satiety. It drives our energy, and in fact, it even drives our mood.
Protein is needed for muscle repair; it is needed for DNA synthesis; it is needed for neurotransmitter production; it is needed for metabolism; it is needed for maintenance of muscle tissue; it is needed for wound healing; it is needed for stable blood sugar; it is needed for the workings of each cell in the body. Protein is the building block of life, somewhat like God’s Word is the building block for our faith and our ability to carry it out in love.
In addition, our immune system needs proteins. The antibodies which we make after being exposed to a virus are actually proteins. How are these antibodies made? They are made from proteins which have been broken down. If we do not eat protein, we do not have adequate sources of protein for these antibodies to be made; OR the sources for these will be obtained from other parts of our bodies.
Do you see how important protein is? Not only do we need protein for the basic functions of the body and for each cell, as well as for tissue repair, but we also need it in case of attack from a virus or an unwanted bug which we never know could confront us (when). This also is where a reminder about the negative effects of sugar comes in. Sugar weakens our immune system. Protein strengthens it. Do you see how what you eat impacts your very ability to stay healthy or to get over a sickness? It also is influential in how you might respond to a vaccine or in getting over an illness. In actuality, if you are eating sugar and not enough protein, you are inviting enemies into your territory without wearing any armor or wearing poor armor.
Just like God’s Word is a light to our path, and the voice of wisdom guides, instructs and protects us, protein also is a guide which protects us. It signals to the body that nutritional support has come. It strengthens the immune system to fight the enemy. Again, just like God’s Word. His Word is a weapon to fight the enemy and to strengthen us.
As mentioned, protein helps to regulate our blood sugar. Why? Because protein does not spike our blood sugar as drastically as sugar or other carbohydrates do. This helps maintain a stable blood sugar balance as well as general homeostasis in our bodies which will prevent the stress and mood challenges which come with the highs and lows in blood sugar. By ingesting protein at our meals or even for a snack, we are maintaining stability of our person by supporting mood balance. General physical well-being, which will lead to increased self-control and self-regulation is supported by this stability. Ultimately, strong outcome leading to more success in establishing healthy habits and achieving goals rewards the efforts.
Wisely feeding ourselves with this macromolecule is a strategic action which helps to curb the hunger that presents itself by poor blood sugar balance or frequent snacking on poor food choices; therefore, the temptation to eat between meals will become less due to the decreased in hunger. Carbohydrates drive hunger due to the spike in blood sugar and the ensuing response of insulin production. In addition, our brains like carbohydrates. This makes the craving more difficult to combat.
Protein does not promote cravings in the brain. Amino acids from the protein tell the brain that we are full. It gives the overall sense of satiety and fullness. It does not stimulate the craving for more. It stimulates the mechanisms which tell the brain that we are full. According to some experts (Ex. Dr. Ted Naiman) our bodies instinctively know how many amino acids we are ingesting. The signals sent to the brain will drive the feeding mechanism until the requirements are met. Satiety is a goal that reached is by giving the body what it needs, not what it wants. The body needs protein; it doesn’t need sweets or more sugar-fat-salt bliss foods.
When we focus on protein at our meals, not only do we ingest fewer calories, but we also are filing our bodies with nutrients which it needs. This is preferable for health. Processed foods which actually deplete and weaken the body do not give us nutrients. Many sources of protein have vitamins in them. In addition, they contain what is needed for neurotransmitter production as well as hormonal regulation. The amino acids from the breakdown of proteins are then used to synthesize neurotransmitters and hormones. Thus, mood regulation occurs as well as other nervous system related benefits are gained. Along with thyroid support and support to the rest of the body, protein is both on the defense and the offense for us.
Do you see the benefits of protein? It supports wound healing, neurotransmitter production, hormonal production, mood regulation, thyroid support, metabolic , health, blood sugar regulation, hunger management and cellular function. We must not minimize its importance. In addition, failure to eat enough protein is linked to a possible increase in Parkinson’s disease, and according to expert doctors like Dale Bredesen, the overconsumption of sugar is behind Alzheimer’s disease. Again, lack of protein and overconsumption of sugar are correlated with very depressing outcomes. This does not happen when a person is old, my friend. It begins in our youth. We have the option to choose wisely to avoid such a future. We also have the option to turn away from “vile behavior.”
In my opinion, failing to care for ourselves is vile behavior. God commands us to be still and trust. Part of being still is honoring our bodies and the way God created it to function. I repent often of this failure. BUT REMEMBER, with the Lord is unfailing love and full redemption. We have hope.
Furthermore, protein is a weight loss trigger in a huge way. Not only does it stave off hunger and reduce cravings (caused by sugar blood sugar spikes), but it boosts metabolism. When we eat protein, a good portion of the calories from the protein (about 20-25% of them) are actually used just to digest the protein. This is not the case with carbohydrates and fats where only about 4% of the calories are needed for their digestion. So, when we ward off hunger with protein, when we give our bodies the protein it needs and when we use it as a snack, we are actually making a wise weight loss move. It requires the body to work while at the same time providing massive amounts of nutrition for the body.
Let’s take a break and a big breath right now. Digest what you have read and read the next blog to learn more about protein.
Seek peace and pursue it. my friends. Seek peace and pursue it by feeding on God’s Word and protein.
