Lysine , leucine , isoleucine , methionine , phenylalanine , threonine , tryptophan , and valine are the essential amino acids that are not made by the body ( there are two others necessary for infants and small children ). We get these amino acids when we consume protein sources like meat , fish , poultry and legumes .
Protein sources that contain adequate amounts of all of the amino acids are called “ complete proteins .” Those food items that do not contain all or adequate amounts of amino acids are known as “ incomplete proteins .”
In general , animal proteins ( meat , fish , poultry , cheese , eggs ) are considered “ complete proteins .” The “ incomplete proteins ” are those that are vegetable based , usually in the form of grains , legumes , nuts and seeds . To get enough essential amino acids through vegetable protein , one usually has to combine several different food groups together in a strategic combination .
Breaking down and processing protein takes a lot more energy and much more time than it does to break down other nutrients . In other words , the body has to work a lot harder to digest protein than it does with carbohydrates and fat .
The extra energy it takes to break down and process protein reduces the amount of energy your body receives from that food it consumed . Also , because it takes longer to break down and to assimilate protein , the process of emptying the stomach takes longer as well , which causes us to feel full longer , which reduces hunger pangs .
It is believed that the body can only use about 50 % of the protein we eat . This means the other 50 % is eliminated from the body as waste because protein is not stored in the body the same way that fat and carbohydrates are . So , when you eat calories primarily from protein , you can rest assured that these protein calories are repairing and rebuilding your body with the excess being eliminated as waste . The extra protein will not be stored as body fat . As you will see , this is in stark contrast to excess carbohydrates and fat we eat , which are stored on our bodies in our fat cells instead of being eliminated .
Adding protein to your meals causes your body to release a hormone called glucagon . Glucagon works to slow down the harmful effect of excess carbohydrates from being deposited into our fat cells . It does so by slowing the rate of absorption of those carbohydrates . Additionally , there are new studies that have shown that when the body releases glucagon ( by consuming protein in your diet ), it also works to stimulate fat-burning by freeing up your stored body fat , so that it can be used to fuel your body .
As you will see , when we increase protein consumption and significantly decrease the amount of carbohydrates we consume , we benefit from a dual fat-burning effect . On one hand , when the body does not have carbohydrates to turn to , to fuel the
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