C: Animal Protein

• *Egg whites 1-2 with atleast one whole egg for flavor (or if organic 2-5 whole eggs including yolks)
• *Chicken breast or thigh without skin.
• *Fish
• All other meats, trim the fat off if the meat is not from grass fed or range fed sources.

Eating eggs, results in more fat loss and increased basal metabolism. Of two groups in a controlled study, no significant differences were detected, between the plasma total – HDC and LDL – cholesterol and triglycerides for those who ate eggs and those who ate bagels instead. Eggs yolks also provide choline, which helps protect the liver and increases fat loss. Choline metabolizes into betaine and offers methyl groups for methylation processes.

Bone soup / broth:

Helps reduce inflammation and obesity and also provides a rich source of minerals, body building collagen and nutrients. Protects against ‘Leaky Gut’ that allows bacterial toxins and food proteins to leak into your blood stream.

Animal protein isn’t necessary, but it does make the job easier.
An egg has 76 to 77 calories, 6 to 7 gms of protein, all essential amino acids and 13 naturally occurring vitamin and minerals and does very little to your Cholesterol levels. So don’t worry too much about cholesterol in the eggs. (See – ‘Saturated Fats & Cholesterol’).

D: Vegetable Protein

Vegetarians don’t lose hope! The idea that protein must come from only meat sources is a myth.

• Cheese, peanuts, and lentils contain more protein per gram than meats (mutton, steak or pork).
• All of the 22 “essential amino acids” formed from the breakdown of protein in the digestive system are contained either singly or in combination from diverse vegetarian sources.
• A 100 gm portion of meat contains only 20 gms of protein, while the same 100 gms of cheese or lentils contains 25 gms.

All that you need to do therefore is take care to diversify your vegetable protein intake sources. The problem is that most sources of amino acids are low in the amount of amino acids present and would hence require impractical quantities to be eaten to get the minimum daily requirement.

There are also a wide range of responses to a vegetarian diet. One of things that determine how someone will respond is genetic polymorphisms that affect how well we convert inactive forms of nutrients to active forms of nutrients. For example, some people are really good at converting beta-carotene, which is a precursor of Vit-A and is found in plant foods, into retinol, which is the active form of Vit-A that is found in animal foods. So if such people go on a vegetarian diet, they may not fare as poorly as someone who is almost entirely unable to convert beta-carotene into retinol. So the first person does alright on a vegetarian diet, but the second person will soon experience signs of Vit-A deficiency, which can cause a lot of problems very quickly.

Again, there is no one size fits all approach to diet. Do consult a qualified Nutritionist.

However, vegetarians do not generally need to worry too much. A study by Dr. Fred Stare of Harvard University in the 1970’s made an extensive comparison between the protein intake of both meat eaters and vegetarians. The study concluded that each group exceeded twice its requirement for every essential amino acid.

The Low-Carb diet calls for a somewhat higher protein intake, but this can be gradually reduced and the Fat intake increased. Too much protein actually reduces the body’s capacity to use and create energy. Studies at Yale University by Dr. Irving Fisher reduced meat eaters protein intake by 20 percent and found that their energy efficiency increased by 33 percent.

The American Journal of Clinical Nutrition estimates we need only two and a half percent protein from our daily caloric intake. The World Health Organization sets the requirement at four and a half percent. The Ketogenic Diet aims at less than 5 percent, fat becoming the main source of fuel for the body.

Pulses are a miracle food. They have more protein and fibre than rice or wheat and provide vitamin-B, iron and zinc. They help control blood pressure. They supply protein without the fat and cholesterol associated with animal products. In India they are also widely used to provide a range of breakfast and tiffin dishes. All legumes (except peanuts) are high in carbs and all contain lectins and phytates and should be consumed only after soaking and proper cooking. (See- Note for Vegetarians below)

Other good sources of vegetarian protein are seeds and nuts (See – ‘Seeds, Nuts, Sprouts & Moringa’) and pseudo grains and millets (See – ‘Foods, Intolerances and Allergies’).

Don’t worry about protein intake and Gout. Also there is no satisfactory scientific research evidence to support the ‘protein hurts your kidneys’ or causes osteoporosis claim. Although protein restriction is helpful for those with pre­existing kidney problems, protein has never been shown to cause kidney damage in healthy people. In fact, a higher protein intake has been shown to lower blood pressure and help fight diabetes, which are the two main risk factors for kidney disease. As for Gout –Gary Taube – the author of ‘Good Calories, Bad Calories’, notes that research suggests fructose, sugar, sucrose and other factors are more likely causal agents. Drink plenty of water. (See – ‘Food – Fat – Energy Cycle’)

If your breakfast proteins are atleast 30 percent of your diet then your resting metabolism increases by about 20 percent and water retention decreases causing quicker and greater weight loss.

Your body burns many more calories digesting protein than it does digesting fat or carbohydrates. As part of a balanced diet, replacing carbs with lean, protein-rich foods can boost metabolism at mealtime.

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