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Testo: <blockquote data-quote="WNC2" data-source="post: 7326003" data-attributes="member: 12902">Fat loss and achieving a lean, strong body is not about starving yourself or spending hours in the gym.Rather, it is about eating the right foods that energize you, fill you up, and give you the most nutrients per calorie. Protein foods happen to be the best macronutrient for achieving all three of those goals. They are a pivotal component of any diet aimed at changing your body.Sure, carbohydrates and fat are also important and provide many body composition benefits, but protein deserves special attention for the following reasons:<ul> <li data-xf-list-type="ul">It raises your metabolism because it costs the body more calories to process protein than carbs or fat.</li> <li data-xf-list-type="ul">It is filling because eating it causes the release of gut hormones that keep you satisfied.</li> <li data-xf-list-type="ul">It helps manage blood sugar and insulin, decreasing cravings for carbs.</li> <li data-xf-list-type="ul">It triggers protein synthesis, preserving (or building) lean muscle mass so your body burns more calories at rest.</li> </ul>Now, all protein sources are not created equally. Foods differ in regards to their digestibility and nutrient content, which is why the two most important questions you should ask before putting a food in your mouth are:<ol> <li data-xf-list-type="ol">Is this food nutrient rich?</li> <li data-xf-list-type="ol">Can my body digest this food easily?</li> </ol>This article will give you the five most nutrient-rich, digestible protein sources and discuss how they can help you get lean. Be aware of two things:Individual tolerance of protein foods varies based on genetics, so what one person might be able to digest without a negative immune response may not work for someone else.Physical activity, in particular strength training, is a necessity for health and optimal body composition. You should be training!<h4>#1: Eggs</h4>Eggs are a perfect source of protein, scoring highest on the scientific scale for protein quality because they provide a wealth of amino acids that are used by the body to repair muscle tissue.Add to that an array of powerful brain nutrients and beneficial fats and you’ve got a super food that will keep you satisfied and promote optimal body composition.<h4>Just look at all the good things about eggs:</h4> <ul> <li data-xf-list-type="ul">They have the second highest concentration of leucine after milk, which is the most important amino acid for building muscle.</li> <li data-xf-list-type="ul">They contain choline, which is used by the body to make a critical neurotransmitter called acetylcholine that improves brain function and is beneficial for motivation.</li> <li data-xf-list-type="ul">Choline also helps the liver to detoxify and avoid accumulating fat, and a healthy liver means you’ll have a better metabolism and produce energy efficiently.</li> <li data-xf-list-type="ul">Eggs are high in two important vitamins, D and K, that are fat soluble, which means eggs are a highly bioavailable source that allows for maximal absorption. Both vitamins are necessary for bone building, and vitamin D is involved in metabolic processes and development of muscle quality and strength.</li> <li data-xf-list-type="ul">They are rich in the antioxidants selenium, lutein, and zeaxanthin that can reduce inflammation in the body and promote overall health.</li> </ul>Eggs perform well in weight loss trials and eating them has been found to improve insulin health and metabolism:<ul> <li data-xf-list-type="ul">One study found that people who ate 3 eggs a day on a reduced carb diet lost more body fat (5 kg in body in a 12-week study) than a group on a reduced carb diet without eggs.</li> <li data-xf-list-type="ul">Eating eggs for breakfast instead of a bagel results in better glucose tolerance and satisfaction with a meal. Eggs also cause the release of hormones that keep you full, which leads people to eat less at subsequent meals.</li> <li data-xf-list-type="ul">They’re a valuable protein source for athletes. In a review that discusses how egg protein, researchers write that eating eggs can enhance energy production, stimulate protein synthesis, and aid in recovery from intense training.</li> </ul><h4></h4></blockquote>

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