Do 30 min of cardio today — pick any piece of equipment, jump rope, kettlebell, outdoor running

During beach week I will be giving you daily tips for the next 10 days that will help you kick off this summer. Here are a few things you need to get started.

Strength training — 3 sets 12 reps/ exercise treat it as one giant circuit.

• Squats
• Pushups
• Alternating dumbbell curls
• Overhead press
• Stability ball jack knives

Cardio

Hit any piece of cardio. Warm up for 5 min. Then go as fast as you can for 45 sec and rest 30 and keep that going for 30 min.

Stay tuned — each week you’ll get a new healthy tip.

Whether out for a run, grilling your favorite meats on a hot summer day, or spring-cleaning the house, our bodies are exposed to over 167 different toxins every day.  These toxins in our environment (exotoxins) and that our bodies produce (endotoxins) have the ability to disrupt the essential biological structures needed for the body to function such as DNA, cellular membranes, and protein. Repeated exposure to various toxins can contribute to adverse health effects in the short-term such as headaches, nausea, and fatigue; and in the long-term can contribute to weight gain and chronic health outcomes.

Detoxification is essential for ridding the body of toxins and preventing their “health robbing” effects. Although all cells have the ability to detoxify toxins, the most important organ for detoxification is the liver–known as the body’s filter and purification system.

Most of you say that you liver can handle the toxin load, but most of the toxins are not processed by the liver because the liver doesn’t know what to do with it. So.. it’s sent to your fat cells.

Fat Cells House Toxins

Toxins enter the liver as either water- or fat-soluble molecules.  Water-soluble toxins are rather easily metabolized and excreted into the urine. Not all toxins make it out of our bodies, some toxins are stored in fat cells where they are protected from the body’s detoxification systems. This protection causes inflammation. Most of us see this inflammation in our mid section.  

Excess fat stores, especially organ-bathing visceral fat, are linked to several diseases such as diabetes, cardiovascular disease, and metabolic dysfunction. The addition of toxin exposure to an overweight or obese individual may only serve to increase these risks (1). We’ve talked about this an earlier session.

Three Phases of Detoxification

1. The toxin is broken down by enzymes during a several phase process . The breakdown process makes the toxins more water-soluble. More water-soluble, less toxic molecules are easily transported into the blood, through our kidneys, and out into the urine for elimination.
2.  If we’re exposed to excessive amounts of toxins they could rapidly deplete our ability to make toxins water soluble and protect us from free radicals.
3. In the final step, toxins in the cells are pushed to bloodstream for elimination.

Proper Nutrition Essential for Detoxification

To ensure optimal functioning of our detoxification systems it is essential to have an adequate dietary intake of vitamins (B vitamins, vitamins C, and E), minerals (selenium, zinc, copper), and other nutrients such as CoQ10 and polyphenols. These nutrients bolster our detoxification defenses either through their roles in phases I, II or III of detoxification or by providing antioxidant support (3). Nutritional support is essential in the detoxification process because some toxins are produced as the result of free radicals. Plus, nutritional support is needed to counteract the oxidative damage caused by toxins.

Plant botanicals including ashwagandha, aloe vera, and turmeric (Cleanse for Life), milk thistle (Product B), resveratrol, and other antioxidant vitamins and botanicals (Ageless Essential Daily Pak) have all been shown to improve detoxification.

Calorie Restriction and Intermittent Fasting Stimulate Detoxification

Although not yet extensively examined in humans, subjecting animals to calorie restriction (CR) or intermittent fasting (IF) has also been shown to increase efficiency of detoxification pathways. The precise mechanisms responsible for the benefits of CR or IF on detoxification are unclear, but it’s thought that these two cleansing protocols “turn on” genes that increase detoxification. By Day 2 of a cleanse your natural source of human growth hormone has spiked and you are in fat burning mode.  Women experience a 1300% increase and men experience a 2100% increase.

Additionally, the reduction of fat mass—the primary target for toxin storage—stimulates the release of these fat based toxins into the circulation. Once broken down these toxins enter the bloodstream toxins and are more easily excreted from the body. When the body has the additional nutritional support of amino acids, vitamins, polyphenols, and other ingredients, the detoxification enzymes can perform at peak function.

This isn’t your maple syrup and lemon juice diet. This cleanse supports you nutritionally and you won’t feel hungry or deprived. You also won’t be spending quality time in the bathroom.  I typically do a 2 day cleanse 1x quarter to help my body to rid itself of the toxin load.

The best about cleanse of life is that it’s gentle enough to use every day. So.. I will also take 1/4 cup every evening before I go to bed.

Want to give this a try’ Give the Detox and Fuelprogram a try.

Today’s challenge:

• We talked about body cleansing, the same can be said about life cleansing. Is there anything you need to get rid of’ Is there a person in your life that causes you angst’ Do you have clutter around you house’ What about your gym bag’ Today is all about getting rid of the junk that maybe holding you back!

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now” Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals
Day 18 — Successful Weight Loss
Day 19 — Know Before You Go
Day 20 — Courage and Strength
Day 21 — You Can’t Out Run A Bad Diet
Day 22 — 10 Days To Go!

References:

1.    Holtcamp W. Obesogens: an environmental link to obesity. Environ Health Perspect 2012;120:a62-a68.

2.    Liska DJ. The detoxification enzyme systems. Altern Med Rev 1998;[3:18]7-98.

3.    Yang YM, Noh K, Han CY, Kim SG. Transactivation of genes encoding for phase II enzymes and phase III transporters by phytochemical antioxidants. Molecules 2010;[15:63]32-48.

4.    Vinson JA, Al KH, Andreoli L. Effect of Aloe vera preparations on the human bioavailability of vitamins C and E. Phytomedicine 2005;[12:76]0-5.

5.    Kim BH, Hong SS, Kwon SW et al. Diarctigenin, a lignan constituent from Arctium lappa, down-regulated zymosan-induced transcription of inflammatory genes through suppression of DNA binding ability of nuclear factor-kappaB in macrophages. J Pharmacol Exp Ther 2008;3[27:39]3-401.

6.    Ahmad MK, Mahdi AA, Shukla KK et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil Steril 2010;[94:98]9-96.

7.    Krikorian R, Shidler MD, Nash TA et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem 2010;[58:39]96-4000.

8.    Bounous G, Gold P. The biological activity of undenatured dietary whey proteins: role of glutathione. Clin Invest Med 1991;[14:29]6-309.

9.    Sekhar RV, Patel SG, Guthikonda AP et al. Deficient synthesis of glutathione underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. Am J Clin Nutr 2011;[94:84]7-53.

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Now that I have your attention. Many of you have been sucked into the marketing hype that when I drink an alcoholic beverage as long as it’s sugar free, skinny, no carb, low carb etc that is good for me. Well.. sorry when you combine alcohol with ANYTHING you still need to account for the alcohol calories. One gram of Alcohol has 7 calories. When you drink an alcoholic beverage your body doesn’t know what it is, it consider alcohol to be foreign object, a toxin that your body sends to the liver to be processed. As alcohol is absorbed it reaches the liver it broken down into a substance called acetate.
Our bodies are lazy and it’s like to burn the stuff that’s the easiest. Acetate is like lighter fluid to your body. It can easily burn it so it will go there first before it will tap into your bodies fat storage. Plus — your body is always looking rid itself of toxins so it will keep burning the alcohol until it’s all gone. For just one drink your fat burning could be halted for 24 hours. So if you have a high alcohol intake this could turn off your fat burning switch for a number of days. Yes, I said A NUMBER of days!! In a nutshell alcohol prevents weight loss.

Beside the obvious side effects of alcohol. Consuming alcoholic beverage alters the balance of reproductive hormones and cause the body to produce excess estrogen causes bone deterioration. We also know that alcohol increases our actual hunger level and your resistance to tempting foods is zero.  So.. between the booze and the excess food you are taking a few steps back in the weight loss game.

Now I’m not saying that booze is the devil! What I am saying is weight loss and alcohol don’t mix well.  You must pick your battles. If you are going to be drinking alcoholic beverages make smart food choices — you are to avoid overly carby, cheesy, fried or non lean protein sources.

For years my husband has always said your friends are crazy. I like to say my friends just like to have fun! Here is my friend Monifa and her husband having fun. For me I will always have to look good when I pump gas from now on.

2nd part

The best part is that Jon Bon Jovi got in on it to.

https://www.facebook.com/media/set/’set=vb.7220821999&type=2

Many of us react badly to foods.  They make us sick to our stomach or give us digestive issues.  However, some people have more severe allergies to food which are actually much less common.  Here are five of the more common food items people can be allergic to.

1. Nuts: While nut allergies are not the most common food allergy, they are often the most known because they are the most severe.  People with severe nut allergies must be especially careful because they will often react not only to nuts, but also foods that have been prepared in the same facility as nuts.  They can react to very small amounts and can have reactions from nut residue transferred from other people.  Unlike many other food allergies, kids don’t usually outgrow their nut allergies and have to remain alert about what they eat for their whole lives. While most people associate nut allergies with peanuts, you can be allergic to other nuts as well; however, because of how the allergens differ, people who are allergic to one are often not allergic to the other.
2. Milk: When most people think of a milk allergy, they’re actually thinking of lactose intolerance.  While we often use these synonymously, lactose intolerance isn’t actually an allergy; it simply means that your body cant properly digest milk so you feel sick to your stomach.  A true allergy is often much more dangerous.  Milk allergies usually occur among young children and are outgrown by the time they reach adulthood.  People with allergies can sometimes eat soy products; however, you should be careful because many people are allergic to soy as well.
3. Eggs: This is another allergy common among children that generally disappears when they get older.  The good news is that, just like milk, there is a product on the market called egg replacer that can be used as a substitute.   You cant scramble it or fry it easily like normal eggs, but you can use it in most baking recipes to achieve a similar texture and flavor without fear of reaction.  It is a powder, so you may have to play a bit with the other ingredients but with a little effort, it can make a great substitute.
4. Fish/Shellfish:  Just like allergies with peanuts and other nuts, most people aren’t allergic to both fish and shellfish.  However, if you are allergic to one type of shellfish, it’s fairly common to be allergic to two or even all types of shellfish.  This is another allergy that many people don’t outgrow, so you will have to be careful your whole life.
5. Wheat: This is actually a fairly common allergy and can affect up to six percent of children under three.  This is often confused with a disorder called celiac disease, where someone cannot digest wheat and other gluten’s, but that is not a true allergy.  While there are many foods that need to be avoided because wheat is a common ingredient, most people with wheat allergies can simply replace the wheat with another grain to avoid a reaction.

If you find that when you eat these foods take them out of your diet one by one and see which causes your pain and/or inflammation to go away.

Here in New England it’s the time of year where all the nursery’s are putting out their annuals, perennials, seeds and tress.  I don’t know about you but it gets me thinking maybe I might have a green thumb and try to plant something. Then I think, I ‘m fairly lucky that I have kept 3 plants alive. Let me just add these plants are like 10+ years old. So I have ever reason to be a product plant mamma.  Now.. when I think of getting a green thumb, I also think small like herbs.

If you go to the spice section in the grocery store, you will see many types of herbs.  I am the queen of spice and I see many spices that I could probably grow.

Herb gardens are great for cooking purposes, but they can also be home to medicinal and fragrant plants. Let’s break them down.

Cooking Herbs
There are many cooking herbs that you can grow in your garden.  Basil, bay, dill and chives are just a few of the many delicious spices that come from easy-to-grow herbs.  Most plants grow large enough to provide a bountiful harvest that you can share with friends and family.

Fresh herbs are much tastier than the store-bought ones because they haven’t sat around long enough to lose flavor.  So a little bit goes a long way.  Some cooking herbs are perennials, so they will come back for you to enjoy year after year.

Medicinal Herbs
Many herbs are known for their medicinal qualities.  Yarrow, St. John’s wort, and hyssop are some of the most used medicinal herbs.  Herbal remedies can be found for almost any common ailment, and they are less expensive and often have fewer side effects than traditional medicines.

Fragrant Herbs
Many herbs have a pleasant fragrance in addition to culinary uses and medicinal qualities.  So some people grow herbs simply for their beauty and scent.  Some fragrant herbs mingle well with regular flowers to add beauty and fragrance to a traditional garden.

Culinary, medicinal and fragrant herbs make thoughtful and useful gifts.  You could give entire plants or cuttings so that recipients can grow their own.  Or you could dry and grind culinary herbs that they can use in cooking.  For a friend or family member who is sick, you could prepare an infusion or tincture and deliver it to him or her.

Another great way to present culinary or medicinal herbs is with recipes.  You could print the recipe on some pretty stationary or a note card, package the other ingredients with it, and present it to someone who loves gourmet food or enjoys using home remedies.

There are many benefits of growing a herb garden.  It puts the things you need for cooking and herbal remedies right at your fingertips.  It allows you to use the ingredients fresh instead of buying them from the store, where it’s hard to tell how long they’ve been sitting on the shelf.  And it allows you to make money from the herbs or give them as gifts.  The many uses for herbs make herb gardening well worth the time spent.
Here are 3 ways you can get started with your indoor garden.

1. Go here is you want to start them inside and then replant them outdoors.
2. Go here if you want an indoor self sustainable garden.
3. Go here if you want a little fun — remember the chia pet”

If you’ve ever planted a herb garden, I’d love to hear your results, leave a comment below.

I do most of my coaching virtually which means I most of clients take pics of themselves and send it to me. One of my newer clients had trouble with this and told me that she avoids mirrors and cameras at all costs. I’ve been doing this for a few years and this is the first someone has said this to me. So, I did a small poll at my gym this week I found that there were many women who really didn’t look at themselves in the mirror. There were some women in my class that had a positive body image, but the majority had poor body image and would rather not see themselves.
I was like Whoa!!

Take a look at this Dove Real Beauty Sketches commercial and you will see just differently women view themselves. Most of the women in the commercial had a distorted body image. What I like about the Dove commercial is that is shows women of different body types and shows that there is no perfect female body type.

Now I look at myself in the mirror not in a vain way, but how would I know if I (VPLs) visual panty lines, put in my contacts or make sure my make up looks right. Now that days I don’t look in the mirror — let me tell you, I’ve put my shirt on backwards and worn 2 different sneakers. I teach classes and train clients in person, so you can imagine how embarrassing that can be especially when you don’ t notice for a few hours.

So I ask two questions.
1. What makes you feel pretty’
2. Do you not look in a mirror and why
Please leave me a comment below. I’d love to hear

We all want something for nothing. As Mother always use to say — you can’t get something for nothing.  So.. In the UK the their is a book call The Fast Diet.  The jest of the book is you can eat whatever you want, but still lose weight, and even live longer as long as you employ “intermittent fasting.” The book claims that you can eat whatever you want for 5 days and then fast for 2 back to back days having no more than 500 calories for women and 600 calories for men.
In their book, Dr. Michael Mosley and Mimi Spencer do a fine job building a case for intermittent fasting as a method for better weight-control, improved health, and even longer life. For example, they review the research produced by nutritionist Krista Varady of University of Illinois at Chicago, who was the principal investigator for UIC’s study evaluating Isagenix products. They also discuss the findings of Dr. Valter Longo and Mark Mattson in rodents that show that calorie restriction and intermittent fasting can potentially protect the brain and increase lifespan.
However, the weight-loss plan has had critics putting up their warning signals and for good reason:

• Eating whatever you want (and as much as you want) has its consequences. One of the biggest negatives is the endorsement to eat without restraint for five days of the week. The book does provide readers with some healthy eating guidelines, but with the main attraction being Eat anything you want!, Let’s get real we know how the average person will take that, they will  grossly overeat greasy hamburgers, French fries, and sugary sodas as much as possible! Even two days of intermittent fasting can’t undo a lifetime of eating like that.
• Another problem is potential muscle loss. During intermittent fasting your body it may cause your body to go into a catabolic  state.  Catabolism is fine for the breakdown of fat, but if calorie-deficient bouts are not followed up with the right type of muscle-building protein in the right amount, the result can be breakdown of muscle. Studies have found that during weight loss, a diet higher in quality protein preserves muscle mass more than a diet higher in carbohydrate (2). Research has also found that protein from dairy, such as whey, may be the superior protein for increased fat loss and muscle retention during weight loss (3).
• Not getting enough macro nutrients . Americans already eat too much, yet do not receive adequate amounts of macronutrients (vitamins and minerals) from their foods for optimal health. Mainly, this is because too many people don’t eat enough fruits and vegetables or may not know how to properly choose foods for adequate amounts of macronutrients. Even those who think they know what foods to eat in combination for better health haven’t fared well in achieving weight loss and improved health. One study compared weight loss groups consuming either fresh, healthy foods for the majority of their diet or nutrient-rich meal replacement shakes and found that meal replacement shakes resulted in more weight loss, better improvement to health biomarkers, and better adherence based on the convenience of the shakes (4).

So, how can you take advantage of the benefits of intermittent fasting without the drawbacks of the Fasting Diet approach that include eating too much, losing muscle, and not getting enough vitamins and minerals’ Look to Isagenix for the perfect program that takes the guesswork out of intermittent fasting and how to do it right.

What you get with Isagenix is intermittent fasting fully prepped for as Cleanse Days, which are part of a fully guided system that won’t leave you eating everything in sight one day followed by wanting to eat your arm off the next. An Isagenix system means moderate calorie control on Shake Days and appropriate fasting with nutritional support on Cleanse Days.

The Isagenix system, unlike The Fast Diet, is also backed by clinical data showing that it leads to healthy weight loss, fat loss (without the muscle loss, especially if exercise is included), and better cardiovascular health. The end result is curbed food cravings, successful weight loss and maintenance, preservation of muscle mass, and finally, a long-term lifestyle that will get you healthier than ever before.

What to learn more about the power of cleansing’ Read more here.

References

1. Mosely M, Spencer M. The Fast Diet: The Secret of Intermittent Fasting – Lose Weight, Stay Healthy, Live Longer. Short Books, 2013.
2. Wycherley TP, Brinkworth GD, Clifton PM, Noakes M. Comparison of the effects of 52 weeks weight loss with either a high-protein or high-carbohydrate diet on body composition and cardiometabolic risk factors in overweight and obese males. Nutr Diabetes 2012;2:e40.
3. Josse AR, Atkinson SA, Tarnopolsky MA, Phillips SM. Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women. J Nutr 2011;1[41:16]26-34.
4. Klempel MC, Kroeger CM, Bhutani S, Trepanowski JF, Varady KA. Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. Nutr J 2012;[11:98].

When the late night cravings strike, is it out of hunger or habit’  After awhile, it can be hard to tell.  Are you reaching for the snacks because you didn’t eat enough during the day, didn’t drink enough water or is there simply a well-worn path to the refrigerator that you continue to follow’  Distinguishing the difference between a need for nutrition and a lapse into an old habit is important to eliminate those extra, and empty, calories at night.  Let’s take a look at some ideas for breaking the late night snacking habit. I’ll also give you some healthy midnight snacks alternatives.

1. Eat Early and Often — Get your motor, your metabolism, running as soon as you wake up and keep it going all day with healthy meals and snacks throughout the day. I recommend eating every 2-3 hours. If you deny your body fuel all day with a restrictive diet, you’ll receive gentle reminders around bedtime that you’re hungry. Missing meals will just make you hungrier and won’t cause you to lose weight. Just the opposite will happen.
2. The 60-minute Rule: Try to eat your first meal of the day within an hour of waking. The longer a person waits to eat, the greater their hunger may be and it may be more difficult to feel satisfied. This can lead to overeating and making poor food choices. Instead, feed your body with a balanced breakfast and have control over cravings throughout the day. Do you say you are too “busy” to eat’ Give this meal replacement shake a try.
3. Protein Beats Carbs —Carb craving is one of the most common snack nuisances.  When bedtime rolls around, the soothing call of carbs can be especially haunting.  But the type of carbs we crave causes a spike in blood sugar, making it harder to relax and sleep.  Protein makes you feel full, just like carbs.  But, unlike carbs, there is no spike in blood sugar.  A diet rich in protein has the result of retraining your body, and your brain, to quit relying on carbs to feel full. A good bed time snack would be a whey protein shake, cottage cheese, greek yogurt and/or a good fat.
4. Schedule a Snack–Just like dieting, snacking healthier requires planning.  Rather than wait for the snack attack to hit just before bedtime, plan to nibble on something light and healthy about an hour before getting ready for bed.  Don’t let a craving lead you to bad snack decisions.  If you have it ready and scheduled, you’re in control. Slim Cakes are another snack choice — toast and add some coconut oil. YUMMMMM!!!
5. Snack Portion Control–And, speaking of control, quit digging in that big bag of chips or cookies.  If you must have a snack like this before bed, take a measured amount out to serve yourself.  You’ll be surprised how eating mindlessly out of a bag can add up to super-sized portions.  Have a well-portioned bowl of chips, cookies, or whatever you want to eat and put just that portion on your snack plate. Here are some healthy alternatives for your night food cravings. Late-night cravings potato chips’ Give cucumbers with humus or balsamic vinegar.  Crave sugar — give this healthy midnight snack a try — IsaDelights have 2 of these and you will be all set. 
6. Stay Busy–Are you hungry, thirsty or are you bored’  Boredom can create a feeling like hunger.  Boredom can also have you blazing a trail to the refrigerator simply out of habit.  When it comes time to relax before bed, find an activity to keep your attention away from the late night snacks.  Play games, pet the dog, brush the cat, take a walk, give yourself a manicure… anything that takes you away from the old snacking routine. Make sure you are getting as close to 1 gallon of water — thirst sometimes masks itself as hunger.
7. New Bed Time–If you find yourself sitting up late at night in front of the television with a bowl of ice cream, stop. Turn off the lights and go to bed.  Many people who snack late at night do so because they get bored.  As suggested above, keeping busy can help keep your mind, and your hands, off the night snacks.  However, just getting out of your chair and going to bed can solve the desire to snack, too.  Simply put, if you usually go to bed at 11 o’clock, and routinely get a night snack attack at 10 o’clock, move your bedtime up to 10 o’clock.  It’s worth a try to avoid the munchies and save your healthy diet.
8. Brush Teeth–This may sound silly, but it works.  Brushing your teeth before your usual snack attack time actually interrupts your taste buds from craving food.  Just think about eating a bowl of ice cream after you brush your teeth.  Not very appetizing, is it’  Brushing your teeth earlier in the evening also works to push bedtime up, another good way to avoid those cravings.

Much of our late night snacking originates from our routines, which can lead to bad eating habits.  Turn those bad habits into good habits to eliminate mindless midnight snacking and eat healthier.

You know how it is with regular dieting—your long-lost skinny jeans make a temporary reappearance only to be retired to the back of your closet six months later. This frustrating scenario of weight cycling is all too familiar for most people.

Although decreased motivation and will-power greatly contribute to “falling off the wagon”, weight regain is also influenced by biological changes in the body in response to decreased intake of energy or calories. The main biological reason for weight regain is a slowing metabolism. A reduction in calorie intake can make the body become very efficient and work to conserve energy. Unfortunately, this means you are burning fewer calories. Loss of lean tissue (such as muscle) rather than fat mass during weight loss is also to blame for a lower metabolic rate (more on this below).

In a world where yo-yo dieting has become the norm, how does one keep lost pounds off for good’

New research carried out by a group of scientists from the Netherlands reveals that a diet higher than normal in protein may be the key to sustaining permanent weight loss (1). Seventy-two overweight and obese men and women took part in the study, which compared the effects of two reduced-calorie diets after weight was previously lost, the only difference between the diets being that one counted as high protein intake (1.2 grams of protein per kilogram of body weight per day) and the other as normal protein intake (0.8 grams of protein per kilogram of body weight per day). After six months, the group eating more protein was found to retain greater muscle mass and a higher rate of metabolism, helping to better keep that lost weight from returning.

Previous studies investigating the effect of energy-restricted, high protein diets on weight maintenance have reached similar conclusions (2). The fat-fighting power of protein lies in its ability to keep energy expenditure elevated as well as curb hunger despite reduced calorie intake.

Rev Up Your Metabolism with Protein

Energy expenditure, or the number of calories burned by the body, is greatly influenced by basal metabolic rate (BMR), which is the amount of energy, or rate of metabolism, required to support basic body functions when your body is at rest.

The greatest contributor to BMR is fat-free mass. Fat-free mass is largely made up of muscle, which is very energy demanding. Even when no work is being performed (such as when you are sleeping), muscle requires energy just to exist. Muscle cells and their components are constantly using calories to rebuild what is broken down during normal protein turnover. A higher protein diet not only increases energy-demanding protein synthesis and turnover, but has also shown to better preserve muscle during caloric restriction (1, 2). Keeping muscle mass and turnover rates high results in a higher BMR, faster metabolism, and greater energy expenditure.

The thermic effect of food (TEF) is another factor that affects energy expenditure and refers to the amount of energy needed to break down, absorb, and digest food. The TEF differs between nutrients, with protein requiring more calories for digestion and metabolism than both fat and carbohydrate combined. Specifically, 0 to 3 percent of the calories obtained from fat are used for fat digestion, 5 to 10 percent of calories from carbohydrate are used for carbohydrate digestion, and 20 to30 percent of calories from protein are used for protein digestion (2). This means that protein requires a substantial amount of calories for the body to metabolize and use it compared to the other macronutrients. Simply by eating more protein in place of carbohydrate or fat, a person will burn more calories.

Feel Fuller, Longer with Protein

Successfully committing to a reduced calorie diet can be difficult when you are bombarded by cravings and hunger pangs. Ravenous hunger will only encourage overeating and weight regain. Research has shown higher protein diets to be superior to low or standard protein diets in causing a feeling of fullness, thereby leading to lower calorie intake (2). A reduced calorie diet will lead to greater use of existing fat stores, as a person quickly burns through the energy provided by the food they consume, as well as the carbohydrate stored in the body (glycogen). This increased reliance on fat for fuel has been suggested to reduce appetite.

Protein may also boost satiety by sending hormonal messages to the brain signaling fullness. When protein is eaten, sensors located in the gut are activated. Hormones such as glucagon are released, sending a message to the brain saying, “I’m full!” (3).  

Isagenix: Making the higher protein lifestyle easy