January 14, 2011

Increase you protein intake and BURN FAT!!!

There have been numerous studies showing that diets containing a high amount of protein result in greater fat loss when compared to diets that contain a moderate amount of protein. 

The Health's Dietary Reference Intake recommends that you consume 10%-35% of your calories in the form of protein.  The upper end of this recommendation is where you will receive many of the weight and fat loss benefits.  The good news is that no negative effects have been found from consuming higher than recommended amounts of protein unless you already have kidney problems.  So... eat away!!!

To start bump up you're protein to at least 120 grams/day spread out evenly over 5-6 snacks/meals.

Here are some great protein sources...   
4oz of chicken ~22 grams
3oz of fish ~25-30 grams
1 scoop of whey protein ~ 24 grams
1 small chobani yogurt ~18 grams
8oz of low fat milk ~8 grams
1 large egg ~ 7 grams
1 egg whites ~3.5 grams

Remember that most of your protein should come from animal sources.  If you follow a vegan diet them please seek a qualified nutritionist to make sure that you learn the importance of complementary proteins.  Consuming only incomplete proteins like those found in grains, legumes, nuts, and vegtables in the wrong amounts can lead to deficiencies and a slowed metabolism.

See what WebMD has to say... http://www.webmd.com/diet/guide/high-protein-diet-weight-loss


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