What Is The Best Protein To Lose Belly Fat

Focus On The Way Your Clothes Fit More Than Reading A Scale

Top Foods to Eat to Lose Lower Belly Fat? | SuperHuman Diet For Fat Loss!

As you add muscle mass and lose fat, the reading on your bathroom scale maynot change much, but your pants will be looser. Thats a better mark ofprogress. Measured around, your waistline should be less than 35 inches ifyoure a woman or less than 40 inches if youre a man to reduce heart anddiabetes risks.

Which Is Better For Weight Loss: Whey Concentrate Or Whey Isolate

Both whey protein concentrate and whey protein isolate offer many similar benefits. The difference is that whey protein isolate goes through a more rigorous filtering process to make the end product purer.

As a result of the filtering process, whey protein isolate contains a higher percentage of protein . Whey concentrates can be as low as 35% pure protein and contain more carbs, lactose, and fats than isolate powders. Additionally, isolates are often smoother and dont have the gritty aftertaste of concentrates. Whey isolate is clearly the superior choice of the two when it comes to weight loss because it provides more protein.

However, whey concentrates are the cheaper option. If you can afford whey isolate, go for it! But if not, theres no problem adding some high-quality whey concentrate to your diet so that you can still receive the benefits of whey protein powder.

What Is Whey Protein And How Does It Aid Weight Loss

Whey protein is the protein contained in whey, which is the watery or liquid part of milk that separates from the curds when making cheese. Two main type of protein can be found in milk – casein and whey . After being separated from curds, whey goes through many processing steps to turned into a versatile powder form, which is usually added to shakes and protein bars. Whey protein is perfect as a meal replacement supplement for those trying to shed extra pounds.

Numerous studies suggest that whey protein can effectively help people manage weight as promotes satiety. A 2008 study, published in Nutrition & Metabolism, found that overweight and obese adults who supplemented with whey protein lost significantly more body fat and retained more muscle mass than those who consumed no whey.

Additionally, one study published in The Journal of Nutrition in 2011 suggested that whey might offer advantages over certain protein powders for reducing body fat. The researchers found that participants who drank whey ended up with smaller waists than those who were given a soy protein beverage or a carbohydrate-rich drink. Read – Natural weight loss drink: Heres a simple 5-day detox diet plan using lemon and mint tea to lose belly fat

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Protein Timing Could Also Promote Muscle Retention During A Diet

Protein timing and fasting also led to significant increases in participants’ percentage of fat-free mass, researchers found. Fat-free mass includes muscle tissue, which is important to maintain a healthy metabolism and physical strength, while becoming leaner.

“Diets don’t discriminate. When we lose weight, we don’t get to choose where the weight comes from,” Arciero said.

Eating enough protein may be particularly important for fasting, since recent evidence suggests fasting may lead to more muscle loss than other calorie-cutting diets.

Is It Healthy To Drink A Protein Shake For Breakfast

What to eat to lose Belly Fat plus FREE 7

As opposed to skipping breakfast, Absolutely. Protein shakes serve as meal replacement shakes and it can be taken in the morning as breakfast.

They are easy to prepare thus, they are mostly homemade. Protein shakes generally require tossing all the protein shake recipes into the blender and blending until the desired smoothness is reached.

However, what is not easy is the getting these protein shake recipes.

You know? The right ingredient?

The exact amount? Alright, how about I make it all easy for you by giving you nine of the best healthy protein shake recipes for weight loss:

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Exercises To Tone Your Belly Muscles

Muscle burns more calories at rest than fat does, meaning that having more muscle will put you in good stead to stay fitter.

And unlike burning fat, you can target specific muscles and muscle groups with exercise.

Sounds good, right?

Here are five exercises that will tone your tummy:

1. Plank

This will target your core muscles and lower back.

Prop yourself up on your elbows and toes, while maintaining a straight line from head to toe.

Keep your shoulders above your elbows.

Hold for a few seconds, and repeat the post 8-10 times.

2. Side plank

This will also target your core and lower back.

Prop yourself up on your side, on one elbow with your shoulder directly above your elbow.

Again, aim for a straight line from head to toe.

Repeat the same number of side planks as you did regular planks.

3. Stomach crunches

This will target your abdominals.

Lie flat on your back, bend your knees and put your feet flat on the floor.

Put your hands behind your ears, then curl slowly upward to your knees.

Hold the position when your shoulders are about 8cm off the floor, then lower yourself down.

Do this 10-12 times.

4. Oblique crunches

This will target your obliques.

Get into the same starting position as a crunch, then lay your knees down to one side, flat on the floor.

Then curl upward in the same way as with crunches, but toward your shoulder rather than toward your knees.

Aim for the same height, the same holding time, and the same number of crunches.

5. Stomach crunches with raised legs

Increased Fat And Weight Loss

While it may seem counterintuitive to increase your fat consumption to lose weight, high-fat diets, also known as low-carb diets, are often successful in helping people lose weight. Low-carb diets and ketogenic diets don’t eliminate carbohydrates entirely but reduce them significantly.

According to a December 2018 study in the Journal of the College of Family Physicians of Canada and a September 2018 study in the Indian Journal of Medical Research, carbohydrate intake in ketogenic diets is typically between 20 and 50 grams per day. The carbohydrates being counted are net carbs, which are carbohydrates minus the fiber or sugar alcohol content. If you have been consuming a standard diet, this means that your carbohydrate intake will be around 10 to 20 percent of what it was.

In order to reduce carbohydrates by such a dramatic amount and not starve yourself, you have to increase your consumption of other macronutrients. Low-carb and ketogenic diets increase fat content. In ketogenic diets, fat makes up 70 percent of your diet, 20 percent of your diet is protein and the remaining 10 percent are carbohydrates.

Certain high-protein ketogenic diets may have ratios like 60 percent fat, 35 percent protein and 5 percent carbohydrates, though. If you aren’t a fan of such a substantial carbohydrate reduction, you can also try low-carb diets that are a bit more flexible, like Atkins 100, a low-carb diet that allows people to consume 100 grams of net carbs per day.

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Excess Belly Fat And How To Get Rid Of It

Studies show people with excess belly fat, that have a fat accumulation in the abdomen also known as visceral fat, are at high risk for heart disease and heart attacks, also known as cardiovascular disease .

This visceral fat is often found surrounding several vital organs and within arteries. Too much visceral fat in your abdomen over time can create havoc in your body.

It increases the risk for metabolic syndrome, type 2 diabetes, and even cancer .

It can potentially help ward off chronic diseases and health risks, such as lowering your blood pressure.

The best way to lose belly fat is to follow this 7-day meal plan.

This meal plan has foods that balance you, nourish and keep your calorie intake controlled. There are no magic pills, spot reduction foods. It is a simple balanced meal plan that works.

Other changes that will help are, enough sleep, consuming plenty of fiber, moderate-intensity physical activity, ultimately an overall lifestyle change that improves metabolic health.

Before starting this meal plan, an important thing to do is to calculate the calories your body needs.

Calculating your calorie intake can be done by a number of formulas, they are all just general approximations of your body needs, but an effective way to monitor yourself.

A good formula to use is the Mifflin-St-Jeor Equation, it has an equation for men and one for women.

A calorie deficit will help with weight loss and belly fat.

A few basics to know about abdominal fat.

Say Bye To Fried Food

Best Protein to Lose Weight, Build Muscle, & Get Lean & Ripped Foods to eat to Burn Belly fat weight

Examine everything that you eat. Yes, you have to! If you keep drinking protein powder without making a change in your daily diet course, forget about losing your belly fat. You need to avoid dairy and high calories because that would increase the body fat rather than reducing it. Even thinking of having fried or street-side food is a sin!

Its important that you balance everything neither exercise nor diet alone would help you reduce the belly fat. And if you follow a perfect workout plus diet routine, nobody can stop you from having your favorite protein powder smoothie!

Also Check: Premier Protein Artificial Sweetener

Change Your Lifestyle And Combine Different Methods

Just doing one of the items on this list wont have a big effect on its own.

If you want good results, you need to combine different methods that have been shown to be effective.

Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle.

Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.

When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.

SUMMARY

Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.

There are no magic solutions to losing belly fat.

Weight loss always requires some effort, commitment, and perseverance on your behalf.

Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.

What Is The Best Protein Shakes Or Smoothie Blender

The best smoothie blender for you is the one that youll want to use all season and every day.

The traditional blender types, like the Ninja Pro Blender, are great if you plan to use it for more than just smoothies.

They can make smoothies soups, margaritas, salsa and more. When it comes to high-performance blending, Vitamix is the high tech smoothie machine.

But it doesnt come cheap, but if you are serious of making a good investment in your health. Go for it! You can order for Vitamix Blender here

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The Bottom Line On Diet To Lose Belly Fat

This meal plan program kicks off a lifestyle change to improve your overall health.

Eating all of the food groups isnt enough to get rid of much belly fat. It takes a long amount of time for a smaller waistline.

There are 2 types of fat, visceral fat, and subcutaneous fat. The Visceral is what surrounds your abdominal organs.

This excess weight contributes to obesity and health problems.

Excess belly fat and the risk of cardiovascular disease are targeted in this meal plan.

Additional weight may be contributed to genetics.

Cholesterol is found in your cells and makes hormones and substances to help aid in digestion. High cholesterol also affects your risk of heart disease.

Getting rid of that stubborn belly can lower blood pressure, lower blood sugar levels, boost your immune function, and improve your health conditions.

Keep your blood glucose level in check, by measuring the sugar levels. High carb intake can lead to diabetes or insulin issues.

Avoid a high-fat diet. The good thing is that not all fats are bad! MUFA and polyunsaturated fat can be helpful in tackling abdominal obesity.

Make sure you have a way to monitor your weight loss efforts such as waist measurement or body mass index. Track your caloric intake on a regular basis for better results.

Dont have too many sweets, junk food, juice, or ice cream.

Add a personal trainer, Registered Dietitian, nutritionist, for accountability. You can also consult a certified specialist in sports dietetics .

Want To Lose More Fat Faster

Best Belly Weight Loss Diet

While drinking whey protein helps you lose more belly fat, theres something you can do to get better results. Study after study shows the same results. Lifting weights doubles the fat youll lose.

Thats right. Resistance training and whey shakes can help you lose twice as much body fat. In the same amount of time.

Lifting 3 or more times a week works the best for belly fat loss. Focus on exercises that target major muscles like your chest, back, shoulders, and legs.

Sets of 5-10 repetitions are a good place to start.

If youre new to resistance training, check out this page for workouts and tips.

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Reduce Refined Carbohydrate Intake

Just as you should drink whole milk because it is less processed, you should also reduce refined carbohydrate intake for the same reason. Refined carbs, during processing, are stripped of their bran and germ. The end result is food that is artificially low in fiber and nutrients and high on the glycemic index. When you eat foods with a high glycemic index, your blood sugar levels fluctuate.

Blood sugar levels spiking and crashing increases hunger and calorie consumption. This results in excess belly fat. Contrastingly, when you incorporate more whole grains into your diet, you will lose inches off your belly, lower your BMI and burn overall body fat. Replace processed cereals, white bread, and pasta with whole wheat pasta, whole grain bread, oats, barley, and quinoa.

Why Is Protein So Important For Women

Maintaining muscle mass and strength is important for your overall health, for preventing chronic diseases and for everyday movement, like lifting heavy objects.

High protein foods help to support exactly that and protein powders, in particular, offer bang for buck. ‘Your muscles are made up of amino acids, which are the building blocks of protein,’ explains Dr Stuart Gray from the University of Glasgow. ‘Powders deliver a huge amount of amino acids to the muscles.’

For busy women a protein powder can help us hit our protein goals without meal prepping every other evening or losing precious hours of sleep in the morning.

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How To Choose And Use The Best Protein Powder For Weight Loss

Read the label: Your body can only absorb up to 30 grams of protein at a time, says Sarah Mirkin, R.D.N., author of Fill Your Plate, Lose The Weight, a 21-day weight loss plan for women over 40. Look for powders with 20 to 30 grams of protein per 120-calorie scoop. Ideally, it should be pure protein with no sugar or artificial sweeteners. I recommend minimizing or avoiding Stevia, Mirkin says, as it can boost your cravings for sweets. The shorter the ingredients label, the better.

Experiment with a blend: A powder that contains a blend of high-quality proteins, such as whey, egg, and soy, will give you a complete protein, meaning it contains all nine essential amino acids, explains If you choose a plant-based protein, look for a combination of proteins versus one single source, she says.

Steer clear of junk: Spano says to avoid protein powders littered with other additives. A high-quality protein does not contain added taurine, creatine, BCAAs, beta alanine, glycinethese are high-nitrogen amino acids that make the protein powder artificially tested for more protein than it actually contains, she says. If you want protein, get protein and no extras.

Now that you have the basics down, weve rounded up the best protein powders to aid your weight loss goalsall approved by our dietitans standards.

Nutrition info per scoop: 120 calories, 3 g fat, 390 mg sodium, 2 g carbs , 21 g protein

How Can Protein Powder Be Used

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Fortunately, you don’t have to limit yourself to just making protein shakes with your whey powderthere’s a long list of healthy treats you can add this filling ingredient to.

“When making smoothies, pancakes, or energy bites, consider adding a scoop of protein powder into the mix,” recommends Burgess.

For more insight into how adding protein powder can benefit your health, check out What Happens To Your Body When You Eat Whey Protein Powder, and for more weight loss tips delivered to your inbox,

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The Dangers Of Belly Fat

Your motivation to lose belly fat might be purely for aesthetic reasons, but slimming your waistline doesn’t just change the way you look, it also helps improve your health. There are two major types of fat in your body: subcutaneous fat and visceral fat. Subcutaneous fat lies just beneath the skin. It’s the type of fat you can poke and wiggle. If you see your belly bouncing as you walk, that’s subcutaneous fat.

Visceral fat is a different type of fat that lies below the surface. It’s found deep in your abdomen, in the spaces between your liver, intestines and other organs. While 90 percent of the fat on your body is subcutaneous, the remaining 10 percent is visceral, according to Harvard Health. If your belly is getting bigger and your waistline is expanding, there’s a good chance that the amount of visceral fat you have is also growing.

The problem is that visceral fat doesn’t just affect the way you look. It’s a biologically active tissue that messes with the way your hormones work. Visceral fat increases the amount of inflammatory proteins, called cytokines, that your body pumps out.

This can lead to chronic inflammation, which is the underlying cause of many modern diseases, like heart disease and autoimmune disorders. Visceral fat also increases the risk of insulin resistance, which can eventually lead to Type 2 diabetes if you don’t take care of it.

Read more:The 3 Secrets to Losing Belly Fat

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