Every day people research ways that they can lose weight and get healthy. You might have reached this page because that is exactly what you’re doing. The fact is that maintaining and leading a healthy lifestyle can be difficult. Not only do you need to make the effort, but you also have to make a commitment to your success.
Plus there are so many different types of lifestyle diets. These include Gluten free, Mediterrean diet, Paleo, Low Carb, Atkins and the Keto diet. This doesn’t even include the fad diets that aren’t sustainable and don’t teach you to incorporate a healthy diet into your life.
Not only that but, the jury is still out on the food options you are likely to benefit the most from if you are on the path to a sustainable lifestyle. One thing remains certain, a protein rich diet is one of the easiest ways to reach your goal weight.
Essentially, a protein rich diet plan is grounded on the idea that proteins in general can foster weight loss more than carbs and fats can. Consuming more protein is key to shedding pounds since it keeps you full for longer periods and it curbs your cravings.
The diet plan is quite simple and when you’re on this type of diet you are allowed to eat as much lean proteins as you want. There is no need for calorie counting.
While the diet plan is easy, keeping away from sugar, starch and grease can be a challenge for many people – especially when you’re first getting started. To give yourself the best chance of maintaining a protein rich diet try to use the tips and tricks below:
Be Prepared – Plan & Prep Your Meals
The key to any successful endeavor is in the planning. So to help yourself know what meals you’ll be eating and cooking weekly or bi-weekly. That way you’ll be able to get the ingredients you need for each meal.
Then take time to cook, cut and store the meals for the week ahead. Time spent on one day will save you temptation and time during the week.
You’ll thank yourself later in the week when it starts getting challenging!
Do Your Research – Not All Protein are the Same
All the information you need to start a protein rich diet is online. It is a matter of being diligent and committing to the program. With that said, a protein rich regimen does not mean you have an excuse to have steak every night. Do your research to know exactly what you can and cannot eat.
Rid your Pantry of Temptation
Any diet plan is difficult especially if you are surrounded by foods you are not allowed to eat. Clean your pantry and fridge out. Donate or throw out the things that could possibly derail you in your goals.
You deserve a healthy life – keep this in mind.
Tell Someone, Have a Diet Buddy
When you’re just starting on any new type of diet you’re going to have slip-ups. This is normal and you shouldn’t beat yourself up. You’ll find your groove and start incorporating this type of diet into your life.
One way to help you past these tough times is through support. Tell someone about your intention to be healthier through a protein rich diet. That way when you need someone to talk to they will be there and give you encouragement.
Who knows? They might join you.
In order to be successful in any lifestyle change you’ll need to find the right one for you. A protein-based one make sense because it adds so many benefits to your body.
Protein is a one of the main nutrients you’ll need in order to help you lose weight and get healthy. It is actually common knowledge to fitness buffs and bodybuilders as the most important food group to get when they are trying to lose weight. They know that protein contributes to muscle development, plus it curbs hunger and reduces cravings.
Talk about a win win situation and the best part is that protein is easy to come by, but find the right types to help you not hinder your progress. Nowadays they even have food that more protein has been added. For example, you can buy protein enriched tortilla wraps.
In order to effectively shed the inches and lose the pounds, below are a few protein food options you can eat:
Stock Up on Lean Fish and Poultry
When you’re including meat in your diet. Think beyond red meats like steak. These can have huge amounts of fat and that will counter act the benefits you would get from the steak.
For your meat, choose lean. Chicken breasts, Salmon or Cod are better options and a good foundation to a protein rich diet.
An Easy Addition – Spinach
Shifting to a high protein diet does not have to be a tedious task. Adding a few things to your diet can elevate the protein in your meals easily.
Spinach is a great example. Plus it can be added to quite a few things.
Try including a few leaves of spinach to your pasta. It is yummy, it doesn’t have that much effect on the taste and it sure does pack a protein-punch.
Another way to add more spinach is to include it in your smoothies. While this might sound weird, it is tasty. Don’t add too much until you get used of it being in your morning drink.
For A Quick Fix, Canned Tuna is the Way to Go
Another way to get more protein in your diet is to stock the pantry with canned tuna. Not only will you save money with this essential it is also quick to make.
Manufacturers carry tuna in cans as well as pouches, so you can even take it on the go. With the pouch, all you have to do is tear the top part off to get to the goodness inside. So it is a fast alternative and might keep you away from the fast food restaurant you might be tempted to stop at.
Eggs for Breakfast
Usually, people eat cereals for breakfast. It is affordable, it is convenient and it is delicious. However, there are brands of cereals that are basically sugar. It is not healthy and it is a terrible way to start your day because you’ll eventually crash from the sugar high.
Try eating eggs instead. They are just as cheap and can be prepared ahead of time if you’re rushed in the morning.
Eating more protein will take time to get used too. Right now you might think that it just isn’t possible – but the truth is you already eat protein and switching to healthier option is just a matter of knowing what those options are.
You might have heard the word protein and know that it is in the foods that you eat, but you have no idea what why this nutrient is so important to your body. Essentially it runs it. With the proper proteins being put in your body it is harder for the well-oiled machine to work.
Proteins are responsible for regulating your blood sugar and hormonal levels, repairing and building muscles, keeping your heart and cardiovascular system healthy and promoting healthy brain functions.
For most, the word protein is easily associated with meat – be it poultry, pork, beef or fish. Nevertheless, protein means more than the meals and dishes we consume. In fact, they are important building blocks of your organs, bones, muscles and blood.
There are eight types of protein in your body. Below this article with discuss the eight types, so you can get an idea why protein is so important to you and your body.
Hormones are proteins that transmit signals from one cell to the other. Each type of hormone has a unique signal that it sends out. They are secreted by cells in the endocrine glands. A popular example of hormonal protein is insulin. Insulin regulates the sugar levels in a person’s body.
Proteins are also integral during metabolic processes. In fact, enzymatic proteins play a part in maintaining liver functions, keeping digestion in check, and effectively clotting blood.
Most bodybuilders are aware of how important proteins are in building and repairing muscles. Muscles after all are made up of fibrous structural proteins.
Collagen, Keratin and elastin – which are also found in the hair and nails – are types of structural proteins.
When your body is exposed to harmful organisms, antibodies take over and attack the bacteria, virus or microbes that run the risk of making your body sick. These antibodies are indeed defensive proteins.
When you eat, your digestive system extracts the vitamins and nutrients your body needs in order to function. When these substances are yet to be used, they need to be effectively stored. Storage proteins like ferritin regulates and stores substances like iron.
Transport proteins, as the name suggests, take vital minerals to the cells. For instance, hemoglobin carries the oxygen that was procured by the lungs to the body tissues.
Because receptor proteins control the absorption and release of substances in the cells, they can be found in the outer part of the cell.
Aside from building muscles, proteins are also responsible for maintaining the speed of the heart at a healthy level. An abundance of these type of proteins can result to heart complications.
Protein is vital in your diet, but not all proteins give you the same results. Instead of eating red meat to get your protein go for the chicken, replace nuts for potato chips and eat a breakfast that is loaded with protein. By changing a few things in your diet you’ll make a huge impact in your life.
Proteins are essential part of how your body works. You need to get the right type and the right amount in order to build and repair muscle, regulate blood levels, encourage a healthy metabolism, and reduce hunger and cravings. Whether you are trying to lose weight or currently bulking up, proteins have a major hand in your fitness goal success.
For people who are new to the healthy and sustainable lifestyle, they don’t know this and trying to figure out the what foods are rich in protein can be challenging.
Almost everyone knows that meat is a good source of protein. The only problem with meat is that it also has a lot of fat if you pick the wrong type. So the type of meat and how you cook it will determine your results.
Not sure what to eat to help you increase your protein?
Below are foods – including produce – you would be surprised to have a protein-packed punch:
Greek yogurt is not only thicker in consistency than regular yogurt but it also has twice as much protein in one serving. In order to make this treat a little bit more interesting, top it with fruits or honey for added flavor.
Look for a light version because Greek yogurt can also add the calories if you’re not careful.
Another way to get more protein is to replace cereals with eggs for your breakfast. This is a common change that people who are trying to gain muscle will do.
It totally makes sense when you consider how one egg contains at least 6 grams of protein.
Steak – Top or Bottom Round
Lean cuts of steak can be a good and delicious source of protein. It is relatively light in calorie and when cooked right, you wouldn’t think you are eating healthier. However, these fat lean cuts can be tricky to cook.
Chicken breasts produce more protein than any other part of a chicken. Unsurprisingly, it is a staple in most bodybuilder’s pantry.
So, if your local grocery is having a sale on chicken breasts, be sure to stock up and freeze to use later.
Canned Light Tuna
Canned light tuna is a great way to add more protein to your diet as well. Sometimes people have a busy schedule, so picking up some tuna will help get the protein needed.
If you’re someone who wants to increase your protein intake but you don’t have the time to shop and meal prep, canned tuna should be at the top of your grocery list.
You’ll be able to get the protein you need without having to spend time in the kitchen. Definitely a win-win.
Protein can be found in other food choices besides meat and dairy products. Lentils are a great example. Plus they contain 13 grams of protein per 1/4 cup serving.
They come dried or canned so it can definitely be convenient. Some beans can take hours to soak and cook, but there are a couple of options. You can buy the canned or you can cook them in a pressure cooker in bulk and freeze the portion you don’t need right away.
As you can see there are options to get more protein into our diet. It doesn’t all have to be red meat. Instead use a variety of lean protein meat, dairy, product and beans.
Trying to lose weight is difficult. Between exercising and eating right, there are many things that you have to get used too. This is especially true if you have not been doing any type of exercise on a regular. For most, the mention of diet foods is enough to turn them off the idea of eating healthy.
There are some really bland healthy meals out there and people are worried that eating this type of food is the reality of leading a healthy lifestyle. But the truth is the internet has opened up so many different recipes and healthy does not mean bland anymore. There are many delicious meals and snacks that you can eat.
One main ingredient you’ll need that will help you lose weight is protein. This nutrient will help you shed inches and lose pounds. Therefore, beefing up your diet with protein is the smart way to go in your quest to a healthier life and a skinnier you.
Still unconvinced or have doubts?
Below are a 5 reasons why weight loss and protein are a match made in heaven:
1. You’ll Feel Full Longer & That Means Fewer Calories Consumed
One of the most important shifts your body would make while you are trying to lose weight is getting used to smaller portions without cravings or hunger pangs. In order to help yourself during this difficult transition eat protein. It will help you satisfy your hunger without being unhealthy. It also curbs cravings.
2. Curbs the Highs and Lows of Sugar and Carbs
When you eat meals and dishes filled with sugar or carbs, the sugar highs and crashes are inevitable. During lows, it can be terribly difficult to say no to an offer of ice cream because you know you’ll feel better even if it doesn’t last.
Unlike carbs and sugar, protein does not subject your body to these swings. There is no such thing as having a protein high or protein low. It regulates your sugar so this doesn’t happen.
3. Body Takes More Energy to Burn Protein
Your body burns calories when it digests and transform food into nutrients. Proteins are complex type of foods. They are harder for the body to process than carbohydrates or fats and because it is harder, you’ll burn more calories.
4. Tones Your Muscles
Being on a diet takes a toll not only on the fat you need to shed but also on the muscles. You lose bulk when you shed pounds. This defeats the purpose of your goal of a healthier lifestyle.
By adding protein to your diet you’ll also be adding muscle because this nutrient helps the muscles tone. So eating protein is the smart thing to do when you add exercise to your life.
5. Repairs Muscles
Exercise, which is important in any fitness plan, can do some damage to the muscle and can cause inflammation. Protein builds and repairs the muscles so that doesn’t happen. If you put two and two together it just makes sense that you eat more protein to help you reach your goals.
Protein isn’t just another fad diet that will take tons of time to learn and then not be sustainable. It works and it has powerful benefits to your health and body. Make sure to add it to your diet so you’re not working twice as hard to get your lean body.
Proteins provide your body with essential nutrients so that it work properly. It regulates your blood sugar, keeps your cardiovascular system in check and ensures that you’re learning and cognitive abilities remain in top shape.
While carbohydrates and fats are also important to the physiological processes, choosing to load your diet with protein would make it easier to lose and maintain weight and lead a healthier lifestyle.
With that being said, you shouldn’t rush out to your nearest grocery store and buy as much red meat you can find because not all proteins are created equal. Some are healthier than others.
To create change for the better in your life and in your diet take a look at the healthiest sources of protein:
Think Dairy! Eggs, Milk and Yogurt
Dairy food options are prime sources of good protein. A medium egg for instance has 6g of protein per serving. Milk and yogurt are an easy way to get the protein that you need to fuel you for the entire day.
Incorporate all three in a power breakfast and it’ll pack the protein punch that will help fuel you through the day!
Protein from the Sea – Fish and Seafood
Steak contains protein, but it can be full of fat by itself. Once you start including how it is cooked and what is included you could be taking away most of the benefits that protein provides.
Instead try fish and seafood because they are good sources of protein without being all too fatty. They make tasty and flavorful meals as well.
Who says healthy has to be bland?
Quick Fix – Canned Tuna
A lot of people are discouraged from eating healthy because of effort it requires. While a this type of lifestyle does require commitment, there are easy ways to be healthy.
When it comes to protein rich diets, canned tuna is truly a lifesaver. Plus it is pretty inexpensive to buy. So being strapped for cash or time should not be an excuse to let go of your fitness goals.
Craving Pork? Choose Lean
Lean chicken and fish are always the best options in order to get the daily protein your body needs. However, there are days when you simply crave some pork.
On these days, you can indulge in your cravings – but indulge wisely. Choose lean cuts and opt for cooking methods that would avoid using huge amounts of oil.
Beans, Lentils and Nuts Are Good Options
Protein is often associated with meat but those are not the only sources of this nutrient. You could easily add nuts, beans and lentils to your diet. In fact they are a good source and you’ll start considering them your best protein friend.
The protein above is only a small portion of the protein out there. You can find meat, nuts, fruits, vegetables and beans – just to name a few. You won’t starve and the choices are endless on what you can eat and recipes you can enjoy.
Whether you trying to lose weight or are in the process of building muscle, consuming the right amount and type of protein is important in reaching your fitness goals. It might be easy for some to replace their grains and carbs with salmon and steaks.
However, there are people who prefer their diets to be loaded with carbohydrates and fat. So, the shift to a protein rich diet would be more of an uphill battle for them.
Are you one of these individuals? Don’t worry you’ll find easy to implement steps below to help you switch to a high protein diet.
1.Prepare and Plan Ahead
Like with all major fitness and health changes, the beginning is always the hardest. If you are used to buying your food mindlessly, shifting to a protein rich diet can be overwhelming and confusing. Not only that, but it can wreck havoc on your budget if you don’t prepare and plan ahead. In order to be successful, do your research and come prepared.
Take the time and plan your weeks ahead of time. Pick a day like Sunday where you’ll figure out your weekly or bi-weekly menu schedule. Then go shopping for the food. When you get back prep your meals.
Prepping could mean cooking enough chicken for your weekly salads at lunch, chopping vegetables and fruit and putting them in containers or creating Mason jar salads.
This is an essential step to your success. Everything will be ready and you won’t be tempted to stop at fast food on the way home.
2. Rid Your Pantry of Unhealthy Snacks and Food Options
As they say – out of sight, out of mind. In order to remain faithful to the change, get rid of the snacks and food items you are likely to cheat with. This does not mean you have to throw them out. If they are still good to eat take them to the food bank.
This might be expensive the first month, but you won’t be tempted when you’re having a rough day sticking with your diet or if you’ve had a stressful day.
3. Replace Cereals with a Protein Breakfast
Breakfast is the most important meal of the day. In order to start your workday right, eat a protein filled breakfast. This could be eggs, non fat Greek yogurt with granola and fruit or homemade high-protein muffins.
Breakfast doesn’t have to be boring just because you’re switch to a high protein diet. In fact there are great recipes out there that will give you ideas of what you can eat.
4. Add Protein To Your Salad
Having a salad is a great way to add more protein to your diet. If you are bulking up, the last thing you want is to lose the mass you would eventually turn into muscles and eating your greens will help. You can do that with salad.
There are several ways you can create a protein rich salad salad itself can be loaded with protein if you add the right type of greens. Some of those can be kale, sprouts, spinach, broccoli and Brussel sprouts. To get even more into your salad add smoked Salmon, canned tuna or chicken to the top.
Once you get out of the mindset that adding more protein to your diet is hard you’ll start to see more ways to get it done. Protein isn’t just found in meats. Just remember there are several types of foods that contain it.
Start with the steps above and once you’ve incorporated these into your diet start branching out into switching your comfort food for the protein-loaded version. Take it one day at a time and you’ll accomplish what you set out to do in no time.
There has been a long-standing debate between fats and carbohydrates as the leading cause of obesity and weight gain. In fact, it is still going on right now. But when it comes to protein it is a little more straightforward.
Eating enough protein is important to keep the body fit and healthy. The right kind ensures that your metabolism working correctly, that you have enough energy and that your blood sugar is at a safe level.
Most people do not understand how essential proteins are to the body and you might be surprised about all that it can do for you and your body.
Are you more of a carbs person and not much of a protein eater?
Below this articles will give you compelling reasons to consider putting more protein into your diet. These reasons will let you know why you should introduce more of these amino acid rich foods in your diet.
Trying to Lose Weight? Protein is the Answer
Over the years people have thought that eating more protein would make you gain weight. That isn’t true. The protein that you eat helps your body function properly. That includes helping it with your weight – whether by gaining or losing. In fact, if you are trying to lose weight, increasing your intake of protein is your best bet.
Protein has the ability to keep you feeling full for longer. It reduces your levels of ghrelin – the hunger hormone and increases peptide YY – which in turn keeps cravings and hunger at bay.
Bulk Up with the Right Type of Protein
Protein is integral in building muscle because muscle is primarily made up of protein. If you are physically active, keeping your protein levels high would prevent you from losing muscle while still losing weight.
However, there are several types of protein and it is important to choose the right type of protein to eat. You’ll want to pick proteins that aren’t high in fat like meat. Instead think of vegetables, nuts, and eggs.
Protein powders or drinks could be an essential part of your diet if you want to build muscle and lose weight.
Protein Keeps Your Bones Healthy
Unfortunately, protein is misunderstood. There are people who believe that protein increases the acid in the body; prompting the bones to surrender their calcium in order to neutralize the acid.
But this isn’t true. In fact, the opposite is true. People who consume more protein have better bone mass than those who don’t. Plus, they are less likely to develop osteoporosis and fractures.
This can come in handy when you’re exercising regularly. You don’t want to get injured during a workout session, so by eating more protein you’ll reduce the risk.
Injured? Loading Up on Protein Will Speed Up Your Recovery
The strings of amino acids found in protein rich food options are the main building blocks of the body. So the nutrient that is integral in repairing and healing your body after an injury is essential. Protein is that nutrient.
Protein will help your body in more ways than one in your diet. Consider adding more to your diet so that you can have all the benefits it provides.
When you’ve decided to lose weight and tone your muscle you might have discovered that weight loss and muscle toning are not just about counting calories and staying away from carbs. Diet and exercise go hand in hand in the goal of reaching your ideal weight.
You don’t have to starve yourself to get that healthy fit glow, in fact that is not a good idea and will actually work again you in your efforts. You might lose some weight this way, but more than likely your body will send a message to your brain letting it know that you are indeed starving and than it will start conserving your body fat. Not only that this type of weight loss might not look good. You want a healthy shift to a sustainable and fit lifestyle.
Don’t fear there are natural minerals and nutrients that would help speed up the process of being fit. Aside from restraining yourself from indulging in certain foods and hitting the gym regularly, choosing the right vitamins and minerals is also an important element to weight loss. Plus they’ll give you what you need.
Below are 4 Essential Minerals That Will Help You Build Muscle:
More than Just For Colds – Vitamin C for Toning Muscle
Vitamin C is often associated with boosting your immune system. With enough of this vitamin in you system, you would be able to remain healthy even when everyone around you is sick.
But did you know that by taking Vitamin C or getting foods with this vitamin it will help you tone our muscles?
Vitamin C works this way because it is responsible for keeping the blood vessels healthy. These blood vessels transport oxygen and other nutrients that your muscles need.
The healthier your vessels are the more likely your muscles are getting what they need to remain and grow strong. So when you are exercising make sure to include this vitamin into your diet to take advantage of all the benefits it provides.
Reduce Inflammation with Fish Oil
While most people wouldn’t think they have inflammation in their body – the truth is that a majority of people do. Fish oil helps decrease the amount because of the anti-inflammatory properties found in it. Not only does it help in that regard, but it also helps with workouts providing less muscle swelling.
Fish oil helps in so many ways such as allowing the body to recover from exercise faster, detoxing your body from toxins and decrease hormones that cause inflammation.
Calcium – Good For the Bones, Good for the Muscles
Like Vitamin C, calcium is mostly associated with bone health. In fact it is so much more than preventing the development of osteoporosis.
Calcium is responsible for the muscles ability to contract and grow. To do this 1200 mg of calcium every day is recommended.
You can get your daily calcium needs from milk, green veggies or even a pill.
B Vitamins Make You Stronger
Vitamin B1, B2, B3, B6, B7 and B12 are, as a whole, are important to your bodily functions. When you start thinking about how Vitamin B helps muscles and weight loss, these nutrients are responsible for keeping nerves healthy and producing enough energy.
When you take B vitamins, you are more likely to have the energy to exercise at the end of a difficult work day or running after the kids.
Losing weight is never an easy thing to accomplish, but if you equip yourself with the right tools it will be far easier. Minerals that help repair your muscles, decrease inflammation and give you energy are at the top of those tools and ways you can get toned faster.