I think it's time to address the idea of all those starvation diets that are out there. In order to lose weight, you need to create a calorie deficit every day - this is a fact. However, you need to get your metabolism firing on all cylinders, so if you do slip up every now and then, it’s not a big deal. How do we do that? WE EAT A LOT! But not a lot of pizzas and burgers but instead clean, whole, fresh foods. So you ask "is protein only important for bodybuilders? And surely women shouldn't use protein powder because they'll get bulky?" The answer to both of these questions is a huge NO and NO!
First of all, you won't look like a bodybuilder unless you try really, really hard. It takes years of effort, discipline, and lucky genetics to build that kind of muscle. Second, ladies, you won't bulk up from eating protein or taking protein powder. You won't even get bulky from lifting heavy weights, bodybuilder style. You don't have the testosterone for it. Instead, you'll support lean, sexy muscle that creates a toned and curvaceous physique.
Another myth is that eating too much protein will make you fat. You just need to learn to choose your protein wisely. Picking the right high-protein foods will actually help you shed fat and achieve your fitness goals! If it's the fat content you're worried about, consider this: cooked chicken breasts only have 2 to 3 grams of fat per serving; even lean red meat only contains 6 to 8 grams; and egg whites and many varieties of fish are as close to fat free as you can get.
But here's a note on fat: you need it too. If you strip your diet of healthy fats then you could negatively impact hormone levels, brain function, energy levels, and more. Try adding a bit of olive oil on your salad, some peanut butter, half an avocado here and there - all great ways to keep your body fat-happy.
Protein has a different relationship with your digestive system. Basically protein doesn't cause the intense spike in blood sugar that carbs do. With a smaller effect on your blood sugar comes a smaller crash and that means sustainable energy throughout the day and fewer cravings.
Protein can also keep you fuller for longer. So skip the low-fat blueberry muffin for breakfast and opt for a three-egg omelette. You'll be giving your muscles much-needed nutrient support, helping to stabilize your blood sugar, and minimizing the chance of mind-bending food cravings.
I also get the “I don’t want muscles. I just need to be strong when I run/cycle” from my clients. Endurance athletes often require even more protein than their strength-training counterparts because they are burning up so many calories during exercise. If you're on a diet that wouldn't feed a bunny rabbit while also doing tons of cardio, your body is going to break down muscle. Even when you're a size 0, you'll look soft and sinewy. Sound attractive? The answer is NO!
So let’s focus on trying to bump up your protein intake team. Try some of the tuna recipes from last week or cook an extra piece of meat the night before and take it to work for lunch in a little cooler box. Another easy option is fat free cottage cheese, with some rice cakes. Perfect lunch box filler!
Let’s have another big week team!
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