It’s the middle of the afternoon and you are starting to think about taking a little siesta because you are already yawning. You’re feeling a little sluggish and wondering why you can’t lose weight even though you’ve been trying so hard. Have you ever experienced that? Have you also noticed that it seems to get worse rather than better as you get older?
That awful, sluggish feeling is what you get when you start your day with a doughnut, bowl of cereal or a drive-through breakfast. You grab a cup of coffee and you are off to start your day. After all, you ARE eating breakfast, aren’t you? You’ve always heard that you shouldn’t skip breakfast. You’ve heard that it is the most important meal of the day. You’ve also heard that you shouldn’t skip meals. Later on you grab a burger and fries or a pizza because it’s quick.A high protein breakfast will keep you lean and put pep in your step. #healthylife Click To Tweet
What you eat makes a huge difference in how you look and feel (and it turns out that skipping a meal or two with intermittent fasting is actually good for you).
Good quality protein is just the thing that you need to help you lose weight and stay slender.
Using Protein for Weight Loss and to Stay Lean
Protein builds muscle and retains your lean muscle mass which is what makes you look toned.
A high protein diet helps control your appetite and prevents overeating by keeping your hunger satiated. When you eat a high protein breakfast, you will feel full for hours and be less tempted to reach for a sugary treat.A high protein breakfast will keep you feeling full for hours. #healthyeating Click To Tweet
High protein diets have been shown to successfully increase your metabolism. When you consume protein, 20-30% is used for metabolism and storage. Compare that to only 5-10% for carbs and only 0-3% for fat. This means that a higher protein diet prevents the slowing of your metabolism by stopping the decline in how many calories your body burns when you are not exercising.
A diet low in protein will cause your muscles, bones and your other organs to slowly be used as a source of protein. This is what causes muscle atrophy as you get older, especially if you’re not doing any kind of weight training.
To stay lean and keep a healthy metabolic rate, protein should make up about 25 to 30% of your daily calories. This means that roughly one third of your daily food volume should be from protein rich foods. Try to get at least 110-120 grams per day.
Use Protein to Put Some Pep in Your Step
When you eat carbo loaded breakfast, such as a doughnut, pastry, cereal or home fries, that means for the rest the day you are going to feel sluggish. You won’t have any pep in your step. A meal high in carbs makes your body relax. (Eating carbs later in the evening might make you sleep better, right?) The carbs raise your insulin level and make you sleepy.
Protein increases your cortisol level and gives you energy.To keep your energy high during the day, a high-protein breakfast is what you need. #healthyeating Click To Tweet
If you want to keep your energy high during the day, a high-protein breakfast is what you need. The reason is because in the morning your cortisol levels should be the highest. You want your cortisol to be high and your insulin to stay low in the morning. This is going to give you energy to do things you want to do all day long without crashing and burning. It’s also going to help you to lose fat and after, that’s what we all want to do lose the fat, lose the weight and keep the muscle.
Protein Shakes for Weight Loss, Energy and Health
The easiest high-quality breakfast is a protein shake otherwise it is just too hard to have a healthy breakfast. You are rushing out the door in the morning with all kinds of busy things you have to do during the day and you just don’t have time to cook up a high-protein breakfast. And really want to? Start the healthy breakfast protein shake habit and in a matter of minutes you have a healthy meal no preparation and very little cleanup.
Did you know that the best protein powders to use for your healthy breakfast shake are the ones derived from clean animal protein and are free of other additives or fillers? It should provide 24 to 35 g of protein per serving and have no added sugar.
These are just the kinds of things we talk about in the 90 Day Happy Healthy Challenge, so come on over and join me there.
Big humdinger hugs,
p.s. This is just one of the many healthy lifestyle tips we dive deep into in our Happy, Healthy Fit (private group). Just so you know, it's NEVER too late to join if you haven’t already!
Eating healthy just isn't enough, you know?
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