Felicia S Reignited Her Health Goals & Dropped 6 Sizes
As far as clothes go, Ive nearly cut my waistline in half! Going from a size 14, all the way down to a size 8 The other day I turned 30 and I can confidently say, this is the best Ive ever felt 310 will always be my success story!
Anyone who is wanting to lose weight and surround themselves with the support and encouragement from others who are also on the same journey for weight loss, in addition to receiving help and guidance from professional health coaches along the way!
Yes, it absolutely can. We have hundreds of thousands others who have subscribed to our 310 Nutrition lifestyle and reached their goals and beyond. Our Challenge provides you with the knowledge, support and tools you need but it also takes your commitment to finally shed unwanted weight so you can look and feel amazing!
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What Does The Science Say
There has been a lot of research on the role of protein in short-term weight loss and muscle gain. However, the long-term effects of a high-protein diet require further study.
Some studies suggest that health problems may potentially result from eating a high-protein diet for extended periods. The authors of a review paper focusing on the high-protein diet warned that it could lead to higher acid loads for the kidneys and that people may be at risk of the health conditions that come with eating high amounts of animal fat.
In addition, diets that limit carbs may harm a persons health. Children and teenagers are at particular risk of malnutrition from eating insufficient carbohydrate.
Still, most research indicates that high-protein diets are beneficial for weight loss, at least in the short term.
There are many possible ways to include more protein in the diet, even for those with other dietary restrictions.
For example, people who follow a vegetarian or vegan diet or those who avoid dairy can still eat a high-protein diet.
People can either adjust their current diet to include more protein or follow a specific high-protein diet plan.
Taking the steps below may help a person when they start a high-protein diet:
Most people can safely follow a high-protein diet, at least for a short period.
While some studies indicate that high levels of protein may negatively affect the kidneys, other shows that people with healthy kidneys will not experience any adverse effects.
It Can Help You Build Muscle
If you’re not only hoping to lose weight but to turn it into toned, lean muscle, Poon says protein is the ticket. As she explains, when you blend exercise with thoughtful protein consumption, and you can shift your body composition.
“Combined with strength training, a protein-rich diet can help you build more muscle,” says Poon. “Though many women avoid weight training for fear of bulk, it can support health in many ways, including weight loss.”
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Can Protein Help You Lose More Weight
When a friend hears that you want to lose weight, she might suggest that you start packing more protein onto your plate. It’s what helped her lose 20 pounds, after all. It’s also the magic bullet your colleague swears by-she lost 5 pounds in a month by eating more protein. But what does it really do? And is weight loss really just a matter of adding more eggs and chicken to your day? Here’s the scoop on whether or not eating more protein can help you lose weight.
Recipe to Try:Plank-Grilled Miso Salmon
First, it’s important to know just what protein’s role in the body is. It’s part of the big three macronutrients-protein, fat and carbohydrate-so it’s clear this is one nutrient we need in abundance. Protein breaks down into amino acids, which “are part of the immune system, neurotransmitters, help build muscle tissue, facilitate cellular repair, and are in your DNA,” says Samantha Heller, M.S., R.D.N.
When you want to lose weight, protein can play an important role. “Protein contributes to satiety and satisfaction, and it does slow the rise in blood sugar. In time, that helps you maintain your energy levels and helps you control your appetite,” Heller says. When your energy levels aren’t crashing and your appetite is satisfied, you’re less likely to feel like you need to reach for those chocolate cookies for a midday pick-me-up.
Try These:Healthy High-Protein Recipes
Recipe to Try:Pistachio-Crusted Chicken with Warm Barley Salad
What Are The Risks Of Too Much Protein
High-protein diets, like the Atkins, Paleo and keto diets, are popular because they help keep you feeling full. They also allow you to eat fats. However, there are also well-documented risks to following these diets for a long period.
Some of the unintended consequences of eating a high-protein diet include:
- Bone loss, though its unclear how protein causes calcium deficiencies
- Cancer and heart disease risks, especially from eating excess red meat
- Constipation from not eating enough fiber
- Diarrhea from eating too many dairy-protein and fried foods
- Kidney damage as your body tries to eliminate excess amino acids in proteins
- Weight gain from eating too many calories
Learn more about the nutrition services we offer at Bon Secours.
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How Much Protein Is Needed
Along with carbohydrates, fibre and fat, protein is whats known as a macronutrient. This means the body requires a lot of it to stay healthy.
In developed countries such as the UK, people tend to get enough protein from their daily diet to maintain a well-nourished body and maintain healthy bodily functions.1
If your body isnt getting quite enough protein, it has ways of letting you know. Look out for these signs:
- hair, skin and nails that are dull, flaky and dry
- muscle weakness
- loss of muscle mass
For adults, the general daily requirement is 0.6g of protein per kilogram bodyweight.2 So if you weigh 80kg, youd need around 48g protein daily to stay healthy. Increasing your protein intake might have benefits if youre trying to lose weight.
Those participating in regular exercise, particularly heavy forms of exercise such as strength training, can get more protein.
The upper limit is 2.2g per kg of body weight.3 This is only recommended if the goal is to gain muscle, as this much protein is likely to mean too many calories if youre trying to lose weight.
Keep Calories In Mind
Finally, when youre trying to lose weight, its essential that you keep your calorie intake in check. Even if youre eating healthy foods, its still possible to eat too much and end up gaining weight or seeing your progress stall.
As youre adding additional ingredients to your shake, be mindful of your measurements and how many extra calories youre putting in. Its helpful to track your calorie and macronutrient intake, too. This helps you to ensure youre getting enough of everything and arent overdoing it in one particular category.
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Level Up Your Protein Shake Today
As you can see, there are plenty of ways in which protein powder can help with your weight loss efforts. This is especially true if youre using a protein supplement that is specifically designed for weight loss.
ProSupps Whey Isolate protein powder is the perfect option for your post-workout shake or meal replacement. With 25g/.88 oz of whey protein per serving and the addition of L-Carnitine for increased fat-burning potential, itll help you to meet your fat loss goals while also making it easier for you to build lean muscle.
Check out ProSupps Whey Isolate today to experience the magic for yourself.
When they think about supplements for weight loss, most people think of fat burners or caffeine-containing pre-workout products. These supplements are definitely helpful. However, you shouldnt underestimate the power of protein when it comes to shedding body fat while also maintaining lean muscle mass.
Protein powder is another effective supplement that can help you to achieve your weight loss goals. The key is to make sure youre using the right product and using it correctly. Read on to learn more about protein powders benefits and how you can get the most out of it while on your weight loss journey.
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Beans Lentils Peas & Soy
Legumes beans, lentils, peas, seeds, and soy are a good source of protein and provide other essential nutrients. Yes, most are higher in carbs than the other foods on this list. However, theyre also high in fiber. Plus, as an excellent source of plant-based protein, legumes are perfect for vegetarian and vegan weight-loss diets.
One review of 21 trials found that people who included beans, lentils, and other legumes in their diet lost a small amount of weight without deliberately restricting calories.16
While soy is considered a complete protein, beans and legumes are low in one or more of the essential amino acids that you need to eat to stay healthy.18 The good news is, combining different plant proteins, such as beans and nuts, can provide adequate amounts of all the essential amino acids your body needs.19
Plant protein powder supplements are processed, so they lack the fiber found in whole foods. However, they are a good option for getting more protein with fewer carbs. For this reason, you may want to consider occasionally including plant protein powders if youre a vegetarian or vegan who eats keto or low carb.
Protein percentage range: 80% to 26%
Protein Preserves Lean Muscle Mass
Several studies show that in times of caloric restriction, protein helps preserve lean muscle mass, while losing more body fat. A study published in the journal Clinical Nutrition compared a high-protein diet vs a low-protein diet, in obese woman to investigate weight loss. The study showed that woman following a 35% protein diet, lost more body fat and preserved more lean muscle mass, than woman following a 20% protein diet .
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Protein Increases The Thermic Effect Of Food
The thermic effect of food is the cost of digesting your food.
Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest cost of all the three macronutrients.
While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.
In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day .
However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the cherry on top of adequate dietary protein during weight loss.
You can track things like the thermic effect of food, total daily energy expenditure, and macros with the NASM Weight Loss Calculator.
Is Protein Important For Weight Loss
Keeping your body weight down is important for reducing the long term effects of being overweight or obese. Healthy eating and cutting down consumption of saturated fats can reduce the risk of heart disease, as well as lowering blood sugar and blood pressure.
Health and fitness is taking over the world, with more lose-weight gain-muscle-quick schemes, none of which actually work. But with good nutrition and hard work in the gym, you can lose weight.
A key to helping you lose weight is your diet. After all, its simply a game of calories in being less than the calories out! We often focus on reducing fat and sugar intake , but until recently, the benefits of increasing your protein intake werent well understood.
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Protein Preserves Lean Body Mass
In addition, protein has another benefit on weight loss: it helps preserve lean body mass during periods of caloric restriction.
One study compared the effect of low protein intake to high protein intake on lean body mass over a short term caloric deficit. On average, the low protein group lost about 1.6 kilograms of muscle mass while the high protein group only lost 0.3 kg of muscle mass .
Another similar study compared 0.8 g/kg per day against 1.6 g/kg per day and 2.4 g/kg per day and found that the two higher intakes spared more lean body mass than the 0.8 g/kg per day diet. They also found that there was no real benefit to 2.4 g/kg per day over 1.6 g/kg per day .
Currently, most evidence suggests that ~1.6 grams of protein per kilogram, or .73 grams of protein per pound is a recommended daily target for protein intake to spare lean body mass loss during periods of weight loss.
Protein Helps To Blunt The Rise In Blood Glucose After A Meal
During a meal, you may feel excited, happy, and satisfied. But quickly after, do you feel sad? Or otherwise, meh? Often, this can be attributed to what we’re eating since it’s tied to our blood glucose levels. As Ayoob explains, when our blood glucose rises too quickly after a meal, it set us up for a crash, leaving us to feel depleted and moody. And sometimes, cause us to binge on foods we wouldn’t normally eat . That’s where protein can be game-changing since it blunts the rise of blood glucose after a meal, regulating our systems.
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Were All Different And So Many Things Come Into Play Here
For example, what if you already get the amount of protein that your body needs?
Even if youre not consuming excess calories, if you take in more protein than you need, it can get in the way of your weight loss efforts.
In fact, if you already get plenty of protein and you try to add more in, but then CUT OUT OTHER FOODS THAT YOU NEED, youll fall short on the nutrients that your body needs to function at its best and that keep you healthy, make your metabolism run efficiently, provide you with energy and that also make the most of proteinlike certain B vitamins that help you to turn your protein into usable energy and to be used appropriately for muscle growth. So, clearly in this case, if youre adding in protein at the expense of cutting other important nutrients, protein powder isnt ideal for you.
Foods And Beverages To Consume In Limited Quantities
The foods on this list can be included, but they shouldnt be the main focus if you want to lose weight. Although many of them are nutritious, their protein percentages arent high. Depending on what you like and the way you eat, you can enjoy them in small quantities on a frequent or even daily basis.
- Cheese: Cheese is delicious, low in carbs, and a great source of calcium. However, it doesnt provide a lot of protein per calorie. Additionally, some people find that eating cheese causes cravings for more.22If you follow a keto or low-carb diet, feel free to have a small portion daily, if you like.Protein percentage range: 39% to 20%
- Nuts: They provide crunch, flavor, and enjoyment at meals and when snacking. Unfortunately, they dont provide much nutrition per calorie.Also, once you start eating nuts, it can be difficult to stop. Eating too many nuts can increase your caloric intake, making weight loss more difficult.23Aim for no more than a small handful no matter what type of nut you choose. Also, portion them out and eat them in a small bowl rather than from the container.Protein percentage range: 18% to 4%
- Low-protein processed meats: Yes, theyre flavorful and convenient. But foods like bacon, sausage, and salami contain far less protein than other meats. Can you still lose weight if you include them in your diet? Absolutely. But try to choose the processed meats listed in the foods to eat section most of the time.Protein percentage range: 23% to 14%
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