Eat more protein to drop those LB’s?
Jul 19, 2022
by Nicole Grevelis
Eat more protein to drop those LB’s? 🏋️👙
YESSSSS
👊Protein is the single most important nutrient for weight loss and a better-looking body!
👊It reduces appetite and changes (controls) several weight-regulating hormones
👊Protein cuts cravings
👊Protein helps to rebuild the muscle, which deters metabolism from slowing
🙋♀️BONUS: protein has a high thermic effect and works several other digestion factors; a high protein intake tends to boost metabolism.
🤔” Ok! How much protein should I eat?”
The Dietary Reference Intake (DRI) is .36 g per pound of body weight & while this may be enough to prevent deficiency, studies on protein and weight loss recommend 25-35% of your total daily calories come from proteins.
**For a more accurate amount needed for your body will be dependent on many factors, including your activity level, age, muscle mass, physique goals, and overall health.
Multiplying your calorie intake by 0.075 will equate to the # of grams to look for.
For example: on a 2000-calorie diet, you would eat 2000 * 0.075 = 150 grams of protein.
You can also think of it grams per pound of body weight: aiming for 0.7-1 gram of protein per pound of lean mass is a common recommendation.
EXTRA TIP:
I've found much success with myself and clients when waiting no longer than 4hrs between meals/snacks
🤔” Sounds good! What kinds of proteins should I eat?”
Essential Proteins
(these are proteins required for normal health but are not naturally made or made in insufficient quantities):
Meats (lean/organic)
Poultry
Fish
Eggs
Dairy products
Non-animal Proteins:
Tofu
Tempeh
Fiber Packed Proteins:
Peas
Quinoa (8g in 1 cup!)
Lentils
Legumes
Nuts
💡Can we go organic and grass-fed focused, of course, but let’s keep it easy for now, aye?!
(Protein) Eating Hacks:
Getting that protein in!
Proteins first
Snack on cheese
Replace cereal with eggs
Choose Greek yogurt
Eat protein in at least 3 of your meals (yes, a minimum of 3 feelings a day)
Use Protein shakes to fill up
Add nut butter to your **treats
⬇️⬇️⬇️Try one of these schedules for ***3 weeks
….& remember our hashtag #teamEWB &/or #efitbodies
✔️snack-snack-eat-snack-snack-eat
✔️eat-eat-snack-snack-eat
✔️snack-eat-snack-eat
*This may not be appropriate for persons with any sort of kidney dysfunction
**Always consult a physician before starting your new fitness & nutrition plan
***It doesn’t have to be perfect but it HAS to be consistent 👊
Now go shopping and don’t buy crap
Make those things true treats
You’ll need consistency to make this work
Additional Resources:
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