Why you should eat protein and how it helps with female fat loss:
1. Protein fills you up.
2. Women who eat protein stay fuller and more satisfied for longer periods.
3. Protein helps you repair your muscles after a workout.
4. Women who eat protein you build more lean muscle and lose more fat.
5. If you eat a meal or snack with a decent source of protein, you will likely consume fewer calories in that meal/snack because you will feel full faster.
6. Women who eat protein eat less calories over the course of the day because they feel satisfied.
7. Protein helps regulate your blood sugar, so you don’t have peaks (sugar highs) and valleys (where you sugar crash.)
8. Women who eat protein have fewer cravings because their blood sugar and insulin levels are more evenly regulated.
9. You hold much less water per gram of protein than per gram of carbs. This is why people who reduce carbs and increase protein loss a bunch of water weight and bloat.
10. Women who eat protein have a much easier time losing weight and maintaining weight loss.
To determine how much protein you should have each day you need to determine your weight in kilograms, by dividing how your pounds by 2.2. From there multiply your weight in kilograms by .8 to 1.8 depending on how active you are. For example,
INACTIVE 150 lb woman:
150/2.2 x .8 = 54.7 grams a day
ACTIVE (or pregnant/nursing) 150 lb woman:
150/2.2 x 1.3 = 88.7 grams a day
VERY ACTIVE 150 lb woman:
150/2.2 x 1.8 = 122.8 grams a day
There are tons of quick & easy high protein snacks (nuts, hard boiled eggs, greek yogurt, tuna, anchovies, pre-cooked chicken breast, whey protein shakes, Zing Bars, Larabars, legumes) you can grab on the go. Stock up on these this week!
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