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Most adult women, and some men, are not getting enough protein in their diet. With all the dieting fads and mass amount of (sometime false) information out there, it can be a serious challenge to understand what you need when trying to lose weight. Not only is protein important, generally, but it actually contributes to helping you lose weight, so not getting enough of it is just tainting your hard work. On top of that, it helps lower cholesterol, blood pressure and can help prevent obesity, diabetes and osteoporosis.
So, how exactly does protein help you to lose weight? High-protein foods take more time and energy to digest, therefore burning more calories and keeping you fuller, longer. If you are exercising regularly (and you should be), then protein becomes even more crucial. The amino acids in protein allow your body to build lean muscle, which keeps you strong and actually burns calories when you’re not doing anything. Looking toned and keeping your metabolism up is the desire of most people, and now you can use this knowledge to get there.
Ok, we now understand why you need to be a “protein machine”, so what do we eat? Lots of food contains protein, but we need to go for the lean protein, not the protein in greasy fast food burgers and fried chicken (which only makes you feel sluggish, anyway!). Let’s take a look at the good stuff:
You may find this a little shocking, but yes, there is protein in veggies. All veggies have a little protein in them, however you can go for the high-protein vegetables, like broccoli, artichokes and spinach. Spinach is the highest protein source, use it in salads, soups, pastas, or on its own, steamed.
Lentils are not only an amazing source of protein, but a true "superfood". The have few calories and contain almost no fat, yet give you great energy and nutrients. They come in many different colors, sizes and variations, so they really don’t get boring. Try them in soups, stews and cold salads.
One of my favorite proteins, eggs! I love to boil and wrap them up to-go, for snacks at work or basically anywhere. Boil enough for a week on a Sunday, or using raw egg in a smoothie for added protein. Many find eggs more satisfying than carbs, so you feel full, and not to mention, they are great for abs after a workout!
Unless you are vegetarian or vegan, you probably love to eat meat and worry that it may hinder your diet. It can, but if you eat lean meats, your weight loss sail will move smoothly through the waters. In fact, you need to be eating lean meats. Grill or bake lean chicken, fish and meat for dinner with steamed veggies, add them to salads, soups or eat a small portion for a snack. Just stay away from anything breaded or fried!
Ah, my favorite! Low-fat cottage cheese gives a huge protein boost, with 14 grams in a ½ cup! Eat it on its own as a snack, add some fruit, raw honey, or add it to a smoothie if you don’t like the taste. It is yet another super food that really promotes a balanced diet, as it has lots of nutrients as well.
I hope I have convinced you how important lean protein is to losing weight, because without it, you will struggle to meet your goals. I am right here with you while going through your weight loss journey, and I want you to succeed! We all need different amount of protein, depending on our activity level, size and goals. Generally, it is advised that you should consume 1.5 to 1 gram of protein per pound of your weight. For example, someone who weighs 150 lbs should eat 75-150 grams of protein per day, increasing to the maximum level the more active you are.
Remember, diet is one of the most important factors of weight loss, next to exercise. It is also helpful to have an added boost of energy and calorie burn by introducing a daily supplement into your regime. Phen Caps gives you that added push, so consider that when planning your weight loss journey. And, as always, do not hesitate to contact us if you have any questions or feedback. Cheers, to a new you!