Protein – Part II
We recommend that 6 ounces (8 ounces for men) of cooked protein be eaten each day. The proteins suggested for all phases of the Pounds Off program are animal proteins, or complete proteins which contain all the necessary amino acids. One of the reasons that many people lack energy, are nervous, hungry and have low resistance to colds and flu is because they have been on a protein deficient diet.
The recommended proteins are low in fats and calories. Fish and white meat of poultry are recommended as they are high in vitamins and minerals and low in calories and fats (7 grams and under), while red meat can have as much as ten times more fat grams. Protein makes the metabolism increase its output and energy and burn up calories. It is the only food that renews and rebuilds the cells and tissues in your body. Always be sure to trim all the excess or visible fat from your meat along the bones before cooking. The highest concentrations of fats are right under the skin and along the bones.
Meats should be baked, broiled or grilled, poached or cooked in a crock-pot. Be sure to weigh protein after cooking. Usually 3 1/2 ounces uncooked will equal 3 ounces uncooked. Fish will vary more. Protein is best used by the body when it has been divided into at least two portions a day and even three. Remember your daily intake should never exceed 6 ounces of cooked protein for a woman and 8 ounces for a man. While a man can usually beef three times a week, a woman manages her weight best if she only eats it occasionally. This is because beef contains more fat. Always eat beef well done. Well done beef contains two-thirds less fat than rare. Low protein can cause loss of muscle tone, poor posture, and irregular bowel habits. Also your tissues may retain fluids and become swollen. You may even feel nervous, irritable, feel hungry constantly and have unstable blood sugar (no will-power).
Too much protein can also cause problems. As a general rule, a woman over forty only needs 43 grams a day. Take your ideal weight times .36 which gives you the grams needed. It varies for infants, children, pregnant or nursing women, or men. You can see that a women whose ideal weight would be 125 needs only 43 grams of protein a day so 6 ounces a day is more than sufficient for good health.
