Protein for Weight Loss

Here are 5 reasons that protein can help you with weight loss.

1. Protein Satisfies & Saves Calories: Protein is important at the start of weight loss because it helps you to feel fuller longer. Protein slows down digestion helping you to be more satisfied and less likely to go back for more.
2. It Curbs Carb Highs and Lows: Coming off a sugar high onto a sugar low can make food decisions regretful. Combining protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from going up and stave off future cravings.
3. Protein Requires More Energy: The "thermic effect of food" (TEF) is the energy we use to digest food into small, absorbable components. The TEF in protein is higher as compared to carbs and fat so you're actually burning more calories to process protein.
4. It Fuels Fat Burning: It is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn't have help from either carbohydrate or protein. While you are losing weight, your body loses both muscle and fat. It is important that you continue to eat enough protein in your diet during the process. Eating adequate protein fuels fat burning while preserving calorie-burning lean muscle.
5. Protein Promotes Muscle Repair & Growth: Protein needs increase after bouts of intense exercise so increasing your protein intake on days that you exercise is beneficial.  If you strength train consider a high protein snack right after a training session when muscle is sensitive to nutrients that it can use to repair and grow.

Eating more protein alone won't necessarily help you shed excess weight in a healthy way. When consumed in excessive amounts it can still lead to weight gain. Protein should be set to 20% of your total calories, which should be enough for the average person. 

Going Low-Carb

I have been concentrating on a low calorie diet for almost three months now.  I have lost 14 pounds and gained two.  I'm very proud of the success I have achieved so far.  With that being said, I have decided to try something different.  I'm going to try a low-carb diet for a while and see how things go.  

I was doing some research about low-carb diets today.  This is just a little bit of what I found at www.authoritynutrition.com:

• Studies show that low-carb diets reduce your appetite and make you eat less calories and lose weight pretty much effortlessly, as long as you manage to keep the carbs down.
• In studies where low-carb and low-fat diets are compared, the researchers need to actively restrict calories in the low-fat groups to make the results comparable, but the low-carb groups still usually win.
• Low-carb diets have health benefits that go beyond just weight loss. They lower blood sugar, blood pressure and triglycerides. They raise HDL (the good) and improve the pattern of LDL (the bad) cholesterol.
• Low-carb diets cause more weight loss and improve health much more than the calorie restricted, low-fat diet still recommended by the mainstream. This is pretty much a scientific fact at this point.

Bottom Line: There are many studies showing that low-carb diets are more effective and healthier than the low-fat diet that is still recommended all around the world.

Hunger has been a difficult issue for me since starting this journey.  It is my hope that the low-carb diet might be more filling and satisfying.  I'm also hoping I will have more energy.  I have fasted bread, pastas, and sugar in the past and I always seem to feel more energetic. 

I know it won't be easy, I love my sweets.  But, I am hopeful that this is a step in the right direction.  

I will also be looking for some tasty low-carb recipes.  When I find something good, I'll be sure to share it either here or on my cooking blog.  If you have any low-carb diet tips or recipes you would like to share, please leave a comment.  I can't wait to let you all know how it goes.  

Till next time, God bless!! :)

The Myths and Truths of Fad Diets

The Myth: Don't Eat Carbs
The Truth:  Our bodies need carbohydrates.  If you eliminate this nutrient from your diet completely, you could suffer a reduction of the hormones that control fat loss.  This reduction will make it harder to have the lean body you desire.  Good Rule to Follow:  Allow yourself more carbs on the days you are active and fewer on the days you're not.  Also, make sure the bulk of your carbs are obtained from whole foods such as fruits and vegetables.

The Myth: You Must Not Eat at Night
The Truth:  This is a very restrictive way to live and is not linked to any science-backed rules of weight loss.  The only way you will get fat by eating in the evening is by overeating.  If you know how many calories you should be consuming each day, you can consume those calories at whatever time of the day works for your body.

The Myth:  Fasting
The Truth:  Researchers at the University of Utah discovered that people who fasted one day each month were 40%  less apt to develop clogged arteries.  There are many different ways to fast.  An important thing to remember is to never feel that you have to eat if you’re not hungry.  Short daily fasts (for 12 to 16 hours) or a once-a-week daily fast can have health benefits.  It can also help you to learn the difference between boredom or thirst from true hunger.

The Myth:  Supplements for Weight Loss
The Truth:  You should build a foundation of healthy eating and exercise.  However, there are some supplements that can be beneficial in filling any nutritional deficiencies and help your body perform in a more efficient manner.  Using a supplement of 2,000 to 3,000 IU of Vitamin D3 is a wise investment  that will benefit your overall health and weight-loss goals.