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Here’s a fact: With a well-conceived protein diet, you will drop fat, and get lean.
If you make two or three changes in your current diet – and follow a few simple guidelines – you’re going to lose inches, and turn yourself into an elite fat burner.
If you’re an athlete, it goes without saying your sports training and performance is going to improve if you drop the fat and add some lean muscle tissue. A good protein diet will help you do this.
Lean body mass is much more important that body weight. Do everything to build and/or maintain lean muscle tissue.
And remember, the bathroom scale isn’t going to give you an accurate picture of what’s happening with your weight (fat) loss.
The scale can tell you what you weigh, but it can’t tell you how much body fat you have. And that’s much more important to know. You should invest in a body fat monitor. There’s a variety on the market that can give you a decent idea on where you stand. Tanita makes a good scale, and Accu-Measure makes a couple of different types of body fat calipers. Hey! This protein diet is simple to do! There’s nothing difficult about it. Always remember, there’s incredible power in simplicity. You may need to change a few bad eating habits, but that’s not difficult.
Is it worth it? You already know the answer..”nothing tastes as good as lean and mean feels.” And, we’re not talking about an “all protein diet.” You must eat fruits, vegetables, and healthy fats (yes, fats!) too!
Don’t starve yourself! This protein diet is not about calorie deprivation. Quite the opposite. Eat whenever you are hungry! BUT, make sure you’re making intelligent choices about what you eat. That’s the key. Let’s talk about how you can go about doing this:
Increase the amount of protein you’re eating. Hey! It’s a protein diet!
Most people don’t eat nearly enough protein, especially athletes. A good rule of thumb is to eat one gram of protein for every pound of body weight. Protein does so many good things…it’s the best food for keeping you lean.
Choose the best protein sources, with the least amount of saturated fat. Stick to chicken and turkey breasts, fish, lean cuts of beef (I like flank steak the best), and cottage cheese. These are all great choices.
Okay, here’s how this works: If you weigh 160 pounds, you’ll need to ingest 160 grams of protein a day. That’s a lot of chicken! You’re going to need some help….Fortunately, there’s an easy way to get your protein requirements. Protein powders and meal replacement drinks are everywhere!
But, choose wisely. The world of supplements is a filled with rip-offs that will steal your money and cheat you with low quality products.
Personally, I enjoy Optimum Nutrition’s line of protein powder, and MetRx for meal replacement powders. Both are excellent products, and are reasonably priced. Great for any protein diet.
There are other reputable brands out there. I’ve experimented with many of them, and have settled on the two I mentioned above. Try out different brands and see which ones work best for you.
Want to avoid getting ripped off?
You need to check out Paul Crane. He has great advice on protein powders, meal replacements, and sports supplements. He’s got some killer articles on the protein diet (in its various forms), as well as the Atkins Diet (and others). He’s also written one of the best e-books you’ll ever read about becoming the ultimate fat burner. There’s a great deal of discussion on the protein diet. I especially liked the chapters on eating protein and fat. I have a great tip for you. Check out the difference between grass fed and grain fed beef. I was amazed to learn the differences. You’ll be amazed too!
I’ve completely switched over to grass fed beef after reading a number of articles on the subject. Go to your favorite search engine and type in “grass fed beef.”
Remember, get your protein first and foremost from quality food sources (like grass fed beef), and supplement with protein powders and meal replacements to help you get your daily quota.
Next, cut out all processed foods!
Ahhh…this is what trips up most folks. In the U.S., processed foods make up the bulk of most people’s diets! That’s why we have an epidemic problem with obesity! There is no room in the protein diet for this stuff.
Without going into a long list (and it can get very long…) you should basically avoid foods that are packaged, boxed, and pre-made.
Why? Very likely the makers of these foods have removed all of the natural ingredients (or severely altered them), and replaced all the “good” stuff with sugar, filler, nitrates, and other lousy things…not the stuff for a protein diet.
Refined sugar is your enemy. High Fructose Corn Syrup (HFCS) is your mortal enemy. Start checking labels! If you see HFCS, I’d avoid the food like the plague. You want to avoid eating foods that have sugar, fructose, corn syrup, or HFCS as one of the main ingredients.
Replace this junk with fruits and vegetables!
Let’s face it; most people don’t eat enough fruits and vegetables. But, here’s an easy way to do it…
Pick out 2-3 fruits you like to eat, and 2-3 vegetables. Most people have something they like…
…And make sure you have them on hand and easy to get to. Cut up the veggies and put them in a Tupperware container. The key is to have them quickly available.
Don’t neglect to eat them! They provide much-needed fiber, nutrients, and the best kind of carbohydrate. They’re definitely on the list of “good” foods for a protein diet.
There’s no need to limit the amount…just make sure to…
Eat your fruits and veggies with a protein source.
This is an important tip. Fruits and veggies contain sugar (the good kind, not processed). If you add protein with a meal containing fruits and veggies, you’ll slow/lower the insulin response to the sugar.
It helps to keep your blood-sugar on an even keel, which keeps you lean. That’s what the protein diet is all about! Have your broccoli with some chicken breast. Or, blend in some blueberries with your protein drink (Yum!).
Cut out the saturated fat.
This is the “bad” kind of fat. Usually found in animal foods, and whole milk products. You really want to cut back, but not eliminate it from your protein diet (your body needs small amounts). Here’s how to do it: Stick to your lean cuts of beef (remember to check out grass fed…), chicken, turkey, fish, and non/low fat milk products.
Avoid the other stuff.
Add more “good” fats to your protein diet!
Boy, the people who were telling us to do this 10-15 years ago really took a beating from the “eat no fat” crowd…but they were right!
Check this out: By including polyunsaturated and monounsaturated fats in your diet, you will help your body to burn fat! (Paul Crane did a great job of explaining this, in plain English, in his book).
Talk about a fat burner! Amazing.
This is easy. So very easy. Here’s a list for you. Try to get three tablespoons a day of any combination of:
Fish Oil (salmon in the best). Or…Flaxseed Oil.
Both are considered polyunsaturated fats. Great stuff. And they WILL NOT make you fat! Don’t cook with them! Mix them in a protein drink, salad, or use capsules. They are excellent sources of Omega 3 fatty acids. Olive oil is a monounsaturated fat. Use it on a salad. Again, you will not get fat from olive oil.
Try to eat your oils along with some protein. Throw some tuna or chicken into the salad.
Let’s face it; most people just don’t drink enough water.
You have to be different. Water performs so many important bodily functions. Excellent health requires it! And, if you’re into sports training, you’ll really need to make sure you’re drinking enough water. On a protein diet, water is not optional! You must drink 8-10 glasses a day. This is one of the very best things you can do for your health. Water helps your body remove waste products.
I find it’s easier to drink water if I put ice cubes in the glass. I don’t know why, but it works for me. I like it ice cold…
Now, understand, I’m talking water. Not coffee, tea, juice, or soda. Just plain old water. You can do this. Drink 8-10 glasses per day.
By the way, speaking of soda. Check out the ingredients! You might as well be pouring sugar water down your throat. Just go ahead and slap the flab onto your hips. Bad stuff. There’s no place for it in the protein diet.
Okay, there you go. You’ll make tremendous strides if you follow a plan such as I’ve outlined. You’ll be healthier, and you’ll lose fat. If you’re an athlete, you’ll see improved performance. You’ll be an elite fat burner!
Once more a reminder! You want to lose fat…not muscle. The bathroom scale can’t tell you if this is happening. Invest in a body fat monitor – or – get your body fat checked by someone who has one.
One last thing to tell you…we’re all human. We all need a break once in a while. Don’t be so obsessed that you don’t have your favorite treat every once in a while. If fact, I think you should go out once a week and have whatever your heart desires! It’s not going to ruin your progress! Consistency is the key. A “cheat meal” once a week isn’t going to hurt your protein diet…and will very likely help you to stay mentally focused.
When you know it’s okay to cheat once in a while, it makes it easier to have the discipline to stay focused the rest of the week!
Okay, that’s it! Good luck and eat well.