12wk Health Blitz Challenge - WEEK 1

Eat More Protein

Researchers at Denmark's University of Copenhagen have conducted the world's largest diet study and found that eating a diet higher in protein and limited in refined carbohydrates is the best way to lose weight. The study also found eating a diet with a slightly higher protein content and low-glycemic index (GI) foods ensures people who have lost weight maintain their weight loss.

Healthy, protein-rich foods include legumes, nuts, seeds, fish, chicken, lean meat, eggs, low-fat dairy and soy products. They encourage weight loss by stabilizing blood-sugar levels, curbing sugar cravings and creating a feeling of fullness. The GI is a ranking of carbohydrate foods based on the effect they have on blood-glucose levels. Consumption of high-GI foods causes blood-sugar levels to rise quickly, triggering a surge in insulin. This then causes blood-sugar levels to drop, resulting in tiredness, sugar cravings and fat storage.

Low-GI foods, on the other hand, contain carbohydrates that break down slowly and are associated with a gradual release of glucose into the bloodstream. The slower digestion is associated with minimal insulin secretion, which can help limit weight gain and promote a feeling of fullness. Low-GI foods include most fruits and vegetables (except bananas, grapes, melon and corn) and wholegrain foods (breads, whole oats, brown rice, wholegrain pasta). If you're trying to lose weight, avoid high-GI foods such as white bread, rice and pasta and processed cereals.

Here is a quick summary of the Importance of Protein:

ü Fact 1: Protein helps to suppress your appetite, helping you feel fuller for longer.

ü Fact 2: Beans and Legumes have a significant amount of protein but less fat than meat based proteins (black beans, chickpeas, lentils, dried peas, etc)

ü Fact 3: Protein is contained in every part of your body, the skin, muscles, hair, blood, body organs, eyes, even fingernails and bones.

ü Healthy Eating tip: Use the palm of your hand as a guide to the amount of protein to eat. Is the protein on your plate bigger than you palm or smaller (and no stackingJ)

Motivational Tip: Be very clear on how you want to feel after you reach your weight loss goal. Write it down as if it has already happened and read it everyday of the challenge.