Success Tip for Weightloss

My Success Tip for you today is to lean out your meal plans! That's right, we have all heard it before... more protein in your diet will aid in weightloss and a leaner physique. But you might have some simple questions like: "What is protein and why is it important?" "How much do I need?" "What are the best sources?" Well I am here to touch on all of those for you!

What are Proteins?

Proteins are chains of amino acids that are the building blocks for your cells in your muscles, bones, skin, enzymes, etc. You absolutely need proteins to surivive and function.

How much do I need?

Divide your body weight by 2.2 to get it into kilograms. Then, multiply it by .8 to get the amount of protein you should be getting in your diet.

I.E. 132/2.2= 60kg x 0.8 = 48 grams protein

Don't go protien crazy for over a month! Sometimes people will double that necessity number of grams protein for their bodies, but breaking down proteins can have side effects on the system. So, it's ok to jump start a nutrition plan with high protein but don't extend over 30 days. Excess proteins don't get stored as proteins, they are converted to fat and glucose, whatever your body is needing at the time. By-products can lead to metabolic acidosis.

What are the BEST protein sources?

A lot of vegetarians assume they are healthy because they are not eating meats, however a lot of these vegetarians do not understand that they need to make sure to get complete proteins. There are essential amino acids that our body cannot produce so we need intake them through our diet. A complete protein has the 9 amino acids that our bodies cannot produce.

One of the most pure sources of protein is an egg white but remember that the yolk has a good about of fat that your body needs as well. To for sure get all 9 essential amino acids you can eat animal products, hemp, combos of soy and other lgumes, beans and peas, grains, etc. Eggs and dairy have complete proteins as well. Might I add that Shakeology is a complete source of proteins and is a great addition to anyone's diet. If you would like to taste a sample of it, message me and I would be happy to send you one: audreymatufitness@beachbodycoach.com So, if you are thinking about becoming a vegetarian or vegan, make sure your system is taken care of with the essentials.

Another point to bring up along with what is "BEST" are white meats. Darker meats are higher in cholesterol and fats. I am not saying cut them out completely but maybe start to minimize the intake to once or twice a week. Try turkey bacon, ground turkey or chicken, vegetarian sausage, etc. What's the worst that could happen??? Yep, you nailed it... the food just doesn't taste like you are used to and you either stick with it and adjust or try another brand. I say go for it, you might be surprised with a good new type of taste. Yahoo!!! Also, try to put fish into your meals 1-3xs per week, they are super lean with very low saturated fats and cholesterol and are jam packed with the unsaturated fats your body needs at a cellular level. Shellfish are great protein as well but watch out for the cholesterol in those puppies!

That's all for today! Have a good monday and hone in on some fabulous protein options!