More Protein with Sara Frenza -

Earlier we posted an article about consuming protein for weight loss by Sara Frenza, which can be found here.

Here we've collected two bonus facts to help you on your protein journey.

40g of Protein, 11 Ways

All of the following protein sources provide approximately 40g of protein. Also included: calorie count, for a full-spectrum approach to building your best body.

  • Chicken breast (skinless/boneless)
    • Weight, cooked: 130g
    • Calories: 200
  • Turkey breast (skinless/boneless)
    • Weight, cooked: 135g
    • Calories: 198
  • Lean ground beef
    • Weight, cooked: 140g
    • Calories: 322
  • Tuna (packed in water)
    • Weight: 155g
    • Calories: 180
  • Salmon, atlantic
    • Weight, cooked: 160g
    • Calories: 291
  • Pork tenderloin
    • Weight, cooked: 154g
    • Calories: 230
  • Cod
    • Weight, cooked: 199g
    • Calories: 167
  • Haddock
    • Weight, cooked: 200g
    • Calories 180
  • Halibut
    • Weight, cooked: 179g
    • Calories: 199
  • Eggs
    • Amount: 7 large eggs
    • Calories: 490
  • Greek yogurt
    • Weight: 380 g of non-fat
    • Calories: 215
  • Cottage cheese 1 % fat
    • Weight: 324 g
    • Calories: 233

*Always remember to adjust portion sizes based on your specific dietary needs and goals. Keep in mind that cooking methods and specific brands may vary slightly in calorie count. Refer to nutritional information on product packaging for accurate details.

The Science: 5 Ways Protein Powers Weight Loss

  1. Increased Thermic Effect of Food (TEF)—Protein has a higher thermic effect than carbohydrates and fats. TEF refers to the energy you expend digesting, absorbing, and processing your nutrients. So, your body burns more calories digesting and processing protein-rich foods.
  2. Enhanced Satiety—Protein is highly satisfying, meaning it helps you feel fuller, longer. Proteins slow down the emptying of the stomach, leading to prolonged feelings of fullness and less hunger.
  3. Preservation of Lean Muscle Mass—Muscle mass plays a critical role in maintaining a higher metabolic rate. Protein provides amino acids—the building blocks—for muscle protein synthesis, the process responsible for muscle repair and growth.
  4. Regulation of Appetite Hormones—Protein consumption influences the release of various hormones involved in appetite regulation. High-protein diets have been found to decrease levels of the hunger hormone ghrelin, while increasing levels of satiety hormones.
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