A huge one! Time to ditch all the diet fads and fiction, and bite into the truth - that restrictive diets are not sustainable and therefore neither are their effects. More often than not, people gain back the weight they lost as soon as the diet is over. So it's about time we lens 'dieting' as a long-term lifestyle change. And for that it's got to taste good and make you feel even better.
The answer is a high-protein diet. Made simple enough to follow and stick to, thanks to whey protein supplements that give you your required protein intake without any of the extra, unnecessary calories - thereby aiding in weight loss and keeping the weight off.
“But...but… aren't protein powders only meant for bulking up!?”
Nope. The powerful ‘protein’ is the single most important nutrient in any weight loss journey. Be it for a gym-goer, combining both exercise and diet as part of their weight loss regime, or a busy-bee looking to shed some extra pounds on a calorie-deficit diet alone. Protein helps all parties shed those extra kilos and actually keep it off in the long-term.
Unlike the slew of unhealthy diet fads out there, a long-term high protein diet has been proven to increase metabolism, curb cravings, burn more calories, regulate those pesky hunger hormones and aid in weight loss while preventing muscle loss.
“Let’s taste the proof of the pudding, shall we?”
Metabolism - Your body uses up calories to burn and metabolize the food you eat. This is called the thermic effect of food (TEF). It’s been proven that protein has a higher TEF than both carbs and fats - using up to 30% of your calorie intake in protein just to convert it into energy.
Cravings - There's perhaps no bigger roadblock in your weight loss plan than those guilty midnight cravings. They are just so hard to say no to. Interestingly enough, protein can help significantly reduce late night cravings and urges to snack. We're talking a 60% decrease in cravings when you include 25% of your calorie intake in protein.
Regulate hormone levels - Feeling hungry and feeling full start as signals from the brain to the body. To process this, the brain takes into account a number of parameters - one of the most important being hormones. And the trusty protein has been proven to increase appetite-reducing hormones like GLP-1 and Peptide YY. All the while considerably reducing the hunger hormone Ghrelin - helping curb hunger and automatically lose weight.
Burn more calories - Quite simply, your body uses more energy to burn protein than simple carbs or fats. So on a high protein diet, your body will be burning calories 24x7, including when you're getting some shut-eye. We're talking about burning an extra 80 - 100 calories every day. It's basically food that works out for you.
Prevent muscle loss - When you shed weight, your body doesn't spot-reduce and neither is there any guarantee of shedding weight from your body fat percentage. In fact it's likely that your weight loss has brought about muscle loss as well. That's not good news for anyone. Muscle mass helps with keeping your metabolic rate high and makes you look lean and strong. A high protein intake and regular strength training are essential to help you retain your muscle mass.
“So how much protein should I be eating?”
Depends on your goals and total caloric intake. For weight loss, you’ll need to consume about 25-35% of your everyday calorie intake in the form of protein. To put things into context, say you're on a 2000 calorie diet. That means you'll need to consume around 150 grams of protein every day to consume 30% of your calorie intake in protein. That's easier said than done. Embracing a high-protein diet can be quite daunting and difficult to incorporate into your meals.
To give you a better idea, let's talk about what 150 grams of protein looks like. You'll have to consume around 3 eggs, 200 grams of lean chicken, a cup of lentils, 150 grams of cottage cheese, a large serving of yogurt and around 100 grams of salmon every day, plus the other 70% of your diet. Not to mention the added fats that come with such foods, which your weight loss journey could do without.
But there's an easier, cleaner, healthier, better way to boost your protein intake and stick to it. Terra Origin 100% Grass-Fed Whey Protein packs about a whopping 25 grams of protein per serving. It’s manufactured without any harmful antibiotics and hormones. It contains Omega-3 and Omega-6 fatty acids that aid in fat loss and offer anti-inflammatory benefits. So start your weight loss journey and pick a tasty flavour to go - Vanilla, Cinnamon or Chocolate.
For all the vegans out there, the Organic Plant Protein Powder packs about 18 grams of protein per serving and helps boost your energy by providing all the essential micronutrients. The non-GMO formula is also rich in branched chain amino acids (BCAAs) which are key in muscle growth, overall stamina and performance. It even comes in three delicious flavours - Vanilla, Vanilla Chai and Chocolate.
"Does it always have to be a protein shake?"
No. Go ahead and experiment with our protein powder and make sure you tell us all about it as well. Make a protein smoothie bowl, whip up some pancakes, mix it in your coffee, add it to your oatmeal for some flavour. Or just mix it with a glass of water or milk for a quick pick-me-up. Makes for the perfect breakfast, snack-time treat and post-workout protein fix.
Protein is an essential building block for our overall wellness as it aids in the growth and maintenance of tissues. But when it comes to weight loss and keeping the weight off, protein is perhaps the most important nutrient out there. Its ability to repair, build, stimulate healthy bodily functions and keep metabolic rates high earns itself this boast-worthy title.
As if that weren’t enough, this nutrient also maintains your muscle tone, keeps hunger pangs and cravings in check - leaving you feeling and looking great.