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Boost Your Protein, shed those pounds Lean & Mean!

Getting enough protein in the system is vital for a successful weight loss journey, but how do we fit it in! Protein supports the muscle during weight loss and while you are cutting calories, it is not healthy to cut the protein! Protein also makes your feel fuller!

Protein is an essential nutrient that plays an important role in weight management. Here are some ways in which protein intake can promote weight loss:

1. Increases satiety: Protein is more satiating than other macronutrients like carbohydrates and fats. Consuming protein-rich foods can reduce hunger and increase feelings of fullness, leading to a reduced calorie intake.

2. Boosts metabolism: Protein has a higher thermic effect than other macronutrients, meaning that the body burns more calories to digest and metabolize it. This increased metabolic rate can lead to a greater calorie burn throughout the day.

3. Preserves muscle mass: When you lose weight, you typically lose some muscle mass along with the fat. However, consuming enough protein can help preserve muscle mass, which is important for maintaining a healthy metabolism.

4. Reduces cravings: Protein intake can reduce cravings for high-calorie, unhealthy foods. This can lead to a reduced calorie intake and better weight management.

In summary, consuming a diet high in protein can promote weight loss by increasing satiety, boosting metabolism, preserving muscle mass, and reducing cravings for unhealthy foods.

Protein Shakes are quick way to get it in. I always suggest this to my clients because most of the time we are on the RUN!

A scoop of protein powder or peanut butter to your smoothie also a great option

GREAT SOURCES OF PROTEIN to Promote A Healthy Weight Loss

1. Chicken breast - 31 grams

2. Turkey breast - 29 grams

3. Beef - 26 grams

4. Pork - 26 grams

5. Salmon - 25 grams

6. Tuna - 25 grams

7. Shrimp - 24 grams

8. Eggs - 13 grams

9. Milk - 3.4 grams

10. Cheese - 25 grams

11. Greek yogurt - 10 grams

12. Cottage cheese - 11 grams

13. Lentils - 9 grams

14. Chickpeas - 8.9 grams

15. Black beans - 8.9 grams

16. Almonds - 21 grams

17. Peanuts - 25 grams

18. Chia seeds - 16 grams

19. Tofu - 8 grams

20. Quinoa - 4.4 grams

21. Oats - 13 grams

22. Spinach - 2.9 grams

23. Brown rice - 2.6 grams

24. Edamame - 11 grams

Broccoli, Brussel Sprouts, and Spinach has about 2-3 grams of proteins in 1/2 cup serving!

Avacodos are filling and also have about 2 grams of protein in 1/2 avacado - it is GREAT to add to a smoothie! They are also a source of fiber and Vitamin C as well!

Chia seeds are great source of protein

Protein: 6 grams in 2 tablespoons

NUTS! NUTS! NUTS!- Almonds, Peanuts & Cashews are a great snack and a source of protein as well.


Chickpeas (garbanza beans)

Protein: 6 grams per serving 1/2 cup

Lima Beans

Protein 7.3 grams per 1/2 cup

Black Beans

Protein 7.6 grams 1/2 cup serving

SoyBeans: 18 grams of 1 cup serving cooked


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