Easy Tricks To Get More Protein In Your Diet

How To Get More Protein In Your Diet

If you're looking to have success with your weight loss diet plan, one thing that you must be sure that you're not overlooking is getting in sufficient protein. Not only does protein increase your metabolism so you can burn more calories all day long, but protein is also going to be necessary to preserve your lean muscle mass over the long haul.

Unfortunately though, protein is the one thing that most women struggle with either because they don't know which foods to consume that are rich in protein or they just don't prefer the taste.

Let's have a look at some simple and fast techniques that you can use to increase the protein content in your diet so that you can move closer to your goal.

Mix Yogurt With Cottage Cheese

While yogurt is definitely great snack to eat and will provide you with some protein, it's not nearly as high in total protein content as cottage cheese. Many people dislike the taste of cottage cheese on its own however, so instead, try mixing it with your favorite brand of yogurt.

Top this with some fresh berries and a tablespoon of flaxseeds for some healthy fat and you'll have a nutritious and satisfying snack.

Prepare Oatmeal With Milk

A second way to boost your protein intake during the day is to prepare your bowl of oatmeal with some milk rather than water. Milk contains almost ten grams of protein per cup, so if you use half a cup preparing it and then pour the other half a cup on top after it's cooked, you'll have a more balanced breakfast meal.

Milk is also important for supplying your body with the necessary calcium it needs for strong bones, so that's a secondary benefit you'll get from this.

Top Your Salad With Salmon

Another quick and simple way to really increase the protein content of your day is to top your lunch salad with some canned tuna or salmon. Both are great sources of protein and take just seconds to prepare.

As an added benefit, they'll quickly liven up your salad as well.

Mix Protein Powder Into Baked Foods

Finally, the last quick tip to get more protein in your diet is to mix in some protein powder in any of the baking that you're doing. Protein works great when substituted for half the flour in most recipes including muffins, protein bars, and even cookies.

The added flavor will also help improve the overall taste of the food as well.

So don't let this area of your diet fall short any longer. If you want to see the absolute best weight loss success, you should be pairing a properly designed fat burning diet with a fat burning supplement such as Phen375 When used together, the approach simply can't be beaten.

Fruits that Help You to Lose Weight

Did You Know - The Humble Apple Can Help You Lose Weight?

Apples, Berries, Fresh Fruit:  How These Keep the Fat Away!

Apples are low in calories and fat, low in sodium, and contain vitamins and minerals as well as fiber. These can all help you to lose weight in different ways. The fiber helps you feel full longer because it expands in your stomach so it takes less food to satisfy your hunger. Apples are a low-sodium food that can be a good addition to a healthy diet. Keeping your sodium low will help prevent excess water weight, or retention. And, the vitamins benefit you by increasing health and vitality. Of course, being active helps burn extra calories to speed up weight loss.

Role of pectin - How do these fruits help in weight loss?

Apples, berries and other fresh fruits contain a natural substance called pectin in their skins.

Pectin is defined as a carbohydrate that lacks calories. It is also a reliable source of fiber, which is a prime ingredient of a healthy diet.

Pectin limits the amount of fat your cells can absorb, putting a natural limitation on the amount of fat your cells can absorb. Pectin, once in your system, also has a water binding property ie. it absorbs watery substances, and these watery substances in turn bombard the cells and make them release fat deposits. Eventually, pectin causes the stomach to empty more slowly. As a result, after you consume pectin, you feel satisfied for a lengthy period of time. This means that you will ultimately eat less, leading to weight loss. Research has shown that a small dose of pectin will do the trick—as little as a single teaspoon can enable you to feel satisfied.

Research & scientific studies

Research from the Rio de Janeiro state university reported that over-weight women who just ate 300 grams of apples or fresh pears (equivalent to 3 fruits daily) lost more weight on a low-calorie diet than women who didn’t add fruits to their diets. Also, these fruit-eaters consumed fewer calories overall, boosting their weight loss efforts.  (Nutrition. 2003 Mar;19(3):253-6.)

Recommended quantity

While apples can be very good for fast weight loss, one should not get too carried away. Eat them in moderation. Eat 3-4 apples a day as snacks and/or before meals.

Other fruits such as Raspberry have powerful fat-burning ketones which can help you lose weight.

Raspberry Ketone helps to regulate adiponectin, which is the hormone which moderates fat.  When you eat a poor diet your liver can develop a condition known as fatty liver which causes it to store fat at the expense of its primary function which is to detoxify your body.

Adiponectin can prevent and treat fatty liver, so Raspberry ketones not only break down fat but also maintain and improve your liver.  Go here for more information about a 2-in-1, Natural Fat Burner.

Raspberry ketones video

Foods Which Increase Hunger - Avoid These Foods For Weight Loss!

These Foods Will Increase Hunger - Avoid These Foods To Lose Weight!

One of the biggest problems that most people encounter as they go about their fat loss diet is hunger. You can be doing perfectly on your diet program and following it exactly as you should be but as soon as hunger creeps up, you run the risk of caving in to hunger pangs.

Hunger is a very difficult thing to deal with for any individual on a weight loss diet but fortunately, if you take the time to learn the foods that tend to cause the greatest amount of hunger and then stay away from them, this doesn't have to be a problem for you.

Let's discuss the top foods that cause hunger so you can see precisely what to avoid.

White Rice

The first food that could cause you to become very hungry shortly after eating it is white rice. The reason why this food is very problematic is because after eating it, you're going to get a large blood sugar spike, which is then followed by a sharp decline as insulin is released and comes and sucks all that glucose out of the blood.

(This spike is more noticeable if you eat a dinner with white rice than say a roast dinner where your carbs are from whole potates and vegetables. You could end up feeling very sleepy (and lose your usual mental alertness) soon after a meal with rice, even if the portion of rice is small, due the spiking effect. To get more nutrients from your rice add brown rice (50%) to your white rice or if your family does not mind your rice being less smooth (but tastier) then use 100% brown rice. Those precious B vitamins from your brown rice will help to boost energy and it also provides extra nutrients that have not been stripped away as in polished, white rice.)

As your blood sugar levels crash, this sets of the hunger signal in the brain that's going to prompt you to consume more food.

Sugary Cereals

The second food that can cause a high amount of hunger for much the same reason as white rice would is sugary cereals. Remember, always read the package label when purchasing any cereal that you plan to eat on your weight loss diet.

Very often you may think a cereal is a very healthy choice but upon further inspection you discover that it actually has a good amount of sugar listed on the label.

For complete hunger control from your morning meal, choose a cereal that contains NO added sugar such as oatmeal or bran cereal.

These will be far superior for helping boost the process of weight loss.

Snack Bars

Snack bars are also another problematic food as far as hunger is concerned. The big issue here is that these will tend to be very low in total protein and often fat content, so there's nothing to balance out the carbohydrates that you eat with them.

This results in that blood sugar spike that we talked about previously and will cause you to quickly experience an energy low.

As your energy level comes crashing down, you'll want to reach for more food to help bring it back up. This cycle can cause you to take in very high amounts of calories daily, moving you further away from fat loss.

Candy

Finally, it should almost go without saying, but candy is one of the worst foods as far as hunger is concerned. While you may feel like this gives you a good energy burst and quickly fills you up, that's just the sugar high talking.

Candy made from pure sugar is even worse for you from a diet perspective than snack foods that contain fat, because at least with the addition of fat you won't see quite the shoot in blood sugar levels.

Avoid candy at all costs.

So there you have the main foods to note if you want to control your hunger levels and succeed at your fat loss diet. A fat loss suppressant can also go a long way towards getting your hunger under control so that you aren't suffering from food cravings throughout the day.

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