Protein is very important in your diet. Day 3 I talked about carbs and how to taper your carbs through out the day. With protein you want to make sure you have a protein source at every meal. Remember the rule; never eat a Carb without eating a Protein? So this means you will be choosing a Protein at each meal.

Protein is the building block of muscle; you want to aim for at least .08 grams of protein per body weight per day. Example you weight 150lb x .08 = 120 grams of protein per day. Aiming for about 20 – 25 grams at each meal. Each ounce of protein has 7 grams . 4 oz = 28 grams. A 4oz chicken breast is the palm size of your hand.

Our body will not process much more than 30 – 35 grams at a time, so it is very important you choose protein throughout the day to meet your required amount.

Protein will help build lean muscle and increase your metabolic rate so you will burn more calories.

Protein also helps control hunger and is very important to consume after a weighted workout to build muscle mass.

When trying to lose weight, don’t skimp on your protein but choose lean proteins with less fat. Some really great sources are Chicken, Turkey, Fish, Egg Whites, Plain Greek Yogurt, and Protein Powder when needed. )

Always read labels when choosing your protein, your best source of foods are things that do not require a label. (fresh) When you choose fresh Chicken vs frozen you also eliminate a lot of sodium. So read those labels. A frozen chicken breast might have 700mg vs fresh having 70mg.

Many times we think it is healthy just because it says “Protein” . Example, Protein Cheerios, filled with SUGAR! Special K bars, shakes have very little protein and are filled with sugar.

Protein Bars can be just glorified candy bars.

Sometimes we are in a hurry and need something quick. Be careful when choosing these items, they are all over the stores. Many are just a like a candy bar. They have lots of Carbs and Sugar and very little protein.

If you had to pick one to eat in a pinch Quest Bars or Mission 1 are the better choice. They are low in sugar and have lots of fiber carbs and they are high in protein.

Helpful tip in being prepared with your protein sources. Plan a head, cook several chicken breasts at once and put in containers in freezer in 4 oz. portion sizes. Grab and heat up with veggies or add to a salad.

We make bad choices when we are not prepared.

Failing to plan means your are planning to fail.

Stay Fit!
Kim