Background

There are two kinds of protein: 1) essential and 2) non-essential. Essential Protein ( also called essential amino acids) means your body can’t make it, and you need to get it through food. A non-essential protein ( also called non-essential amino acids) means your body can make them. If you ever heard of high quality protein, or high biological value protein, that means it contains the essential amino acids. 

Essential proteins are found in animal sources such as beef, poultry, fish, eggs, milk, cheese, yogurt and bone broth. A non-animal based protein food that contains essential proteins is soy products. High protein foods like nuts, seeds, peanut butter, grains, legumes are not considered a high quality protein source. But if you combine plant based proteins in the same meal, you can make a high quality protein meal such as beans and rice or lentils and potatoes. 

What is “feeling full,” and why does it matter?

“ I’m so full, I can’t eat another bite” 

Sound familiar? When you’re hungry you want to eat, when you’re full you stop eating.  There are many moving parts in the body that make this hunger and fullness sensation happen. The brain coordinates with our hormones to tell us when we’re full or hungry. When you’re hungry a hormone called Ghrelin stimulates the appetite. As you are eating in, as you’re getting full, a hormone called Leptin signals the brain to tell you you’re full. 

How much protein does the average adult need to eat?

For everyone age 18 – 65, the daily amount of protein you need is around 0.8 grams/kg body weight. Of course, this does not take into consideration individual physical activity or lean body mass (muscles).

Want to know how much protein you need in a day? Follow the steps below to calculate your protein needs: 

Body weight in pounds ÷ 2.2 = body weight in kilograms

Body weight in kilograms x 0.8 = grams of daily protein

For example:

180 lb. ÷ 2.2 = 81.8 kg

81.8 kg x 0.8 = 65 grams  protein

So, does higher protein diets make you feel full? 

In short, yes. Protein has been shown to help control appetite and satiety. That being said, higher protein can play a role in helping with weight loss. Protein can help you feel full; therefore, you may not eat as much. If you eat more protein for breakfast, you may not feel as hungry throughout the day which could lead to less snacking. 

The trickiest part:

We do not eat protein foods by themselves. We usually eat them as a mixture of plant and animal foods. For example, if you eat steak cooked in butter, yes, you are eating a high protein food but you are also eating a high fat food. The steak might contain 40 grams of protein but maybe 800 calories from protein and fat. Another example of a 40 grams protein meal would be eating 2 eggs, cottage cheese, and 2 slice of turkey bacon which may be only 500 calories. 

High protein low calorie foods: 

• Egg whites
• Greek yogurt
• Cottage cheese
• Lentils
• Beans
• Tofu
• String cheese
• Hard-boiled egg

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