If you are like most people, probably you want to look and feel great while still enjoying the foods you love. Isn’t it?
Let’s be honest, there’s nothing more inspiring than seeing fast, effortless results.
How many times your scale got stuck…or went down and then up as soon as you stopped cutting carbs?
To be perfectly honest, starving yourself is absolutely pointless. The secret to effective weight loss is the QUALITY of the food you eat.
If you’ve heard it once, you’ve heard it a thousand times: protein is key to weight loss
It makes sense when you think about protein’s function in the body. It revs up your metabolism, helps you feel full, and helps build muscle, which burns fat.
Experts agree that just a couple of smart food swaps not only could do the weight-loss work for you, but also:
- Help you keep your heart healthy and young
- Help you lower bad cholesterol
- Help you keep blood pressure under control
- Help you avoid blood sugar spikes
Most of us get plenty of protein, but not always from the right sources or in the right ways.
While meat is one of the primary sources of complete protein, many foods in the right combinations, can be used by the body to synthesize proteins.
For example, the following combinations are excellent protein sources:
- 1â„2 cup cream cheese and 5 whole-grain crackers = 10 grams of protein
- 5 almonds with 8 ounces low-fat yogurt = 5 grams of protein
- 1â„2 cup each brown rice and beans = 10 grams of protein
MYTH – A big steak for dinner provides all the protein I need for the day.
FACT – While the steak may contain the amount of protein you need in a day, your body will not assimilate the protein as well as if you eat smaller amounts throughout the day.
MYTH – Every meal should include meat.
FACT – Getting more of your protein from plant sources will reduce your risk of cardiovascular disease and certain types of cancer.
Studies have shown that consuming red meat can increase heart disease risk, while heavily processed meats can increase colon cancer risk.
MYTH – Excessive protein can damage kidneys and bones.
FACT – As long as your kidneys are healthy, excess protein is excreted harmlessly. However, if you have trouble with your kidneys, your doctor may advise limiting your protein intake.
MYTH – Protein is protein is protein
FACT – A complete protein is made up of nine essential amino acids needed by the body. Animal proteins are complete proteins, while most plant-based proteins lack at least one essential amino acid.
Eating a variety of foods can help you ensure you get all the needed amino acids.
