Losing weight can be as easy or as difficult as you want it to be *that sentence is gold*
Literally, it is up to you to determine your own success!
There you go! Think about that and discuss. Ok, time’s up, here is my take on it. (You can go back to discussing later.)
You set yourself back every time you have that “treat” or little bite of this or that, which for some reason you feel you, “Need”…ackh!
Whatever your reason for wanting to lose weight, I congratulate you for taking the steps to be healthy. I applaud you for making the decision!
Research shows that protein is a key factor in weight loss success. The way that it does this is through the ‘thermic effect’ that it has on your body.
The definition of the ‘thermic effect’ of food is the increase in energy expenditure (calories burned) above your resting metabolic rate due to the cost of digesting your food for storage and use.
In easier terms, every time you consume food your body burns calories to digest that food. Think about that one…you use energy to consume the energy that your body needs to use energy.
The interesting thing with this is your body does not require as many calories to digest carbohydrates and fat as it does protein.
For every 100 calories of carbohydrates or fat you consume your body only requires about 3-7 calories to digest those carbs and fat. If you consumed 100 calories of protein your body requires around 24-28 calories to digest that protein. Hello protein!! 4 to 8 x more energy required to process protein.
Your body burns potentially up to 30% of the protein calories you consume just to digest that protein and only 3-7% of the carbs and fat you eat and digest. Think about the net difference in what is left over. That is a lot more energy that can be stored for a rainy day from eating too many carbs and fats…that is not what you want.
Need more science proof? Studies report other benefits of protein:
- Increased thermogenesis aka: faster metabolism thru the thermic effect of food *dropping some science on you*
- Improved glycemic control aka: your body uses the sugars more for energy instead of storing them as fat
Increased protein intake also makes your brain turn on the production of the hormone glucagon. Everyone knows what that is right? That’s the one that keeps your insulin levels in check. Less free sugar floating around in your body to get stored as fat.
One common problem to increasing your protein intake is the thought people have of trying to eat enough of it. This is where a protein shake can really help. Easy to prepare-cost effective and did I mention e-a-s-y; less than a minute to make a yummy shake!
Protein aids in lean muscle growth, increased metabolism, and accelerated fat loss. There are way too many choices of protein powders available, so let me narrow it down for you…make sure it is cold-processed. Like anything, when you add heat to it, changes occur. With protein, heat changes to protein chain and you want it to be as pure as possible. My protein powder is one of the good ones..ok, actually the best one, but I’m biased.
And don’t you dare confuse a smoothie for a protein supplement…did you know that Tim Horton’s (for my Canadians) or McDonald’s Fruit Smoothies have a sugar content of between 30 and 50 grams (yowza) with zero protein and they are pricey!
So, boost your protein intake with a protein shake. Need a recipe? Here a few to get you started.
Berry Berry Good Shake
- 1 scoop of Health & Fitness Systems Vanilla Protein
- 1 cup of frozen mixed berries (half banana – optional)
- 1/2 cup water
- 1/2 cup of unsweetened almond milk
- 1 big handful of spinach or kale
Blend and enjoy
- 1 scoop of chocolate Health & Fitness Systems Protein
- Instant coffee (I like Starbucks Via)
- 1/2 cup of water
- 1/2 cup of unsweetened almond milk
- ice if you like it slushy
- 1 scoop of chocolate Health and Fitness Systems Protein
- 1/2 cup of unsweetened almond milk or water
- throw in some spinach!
- 1 heaping tsp of natural pb
Blend and enjoy!