In considering any weight loss program, one needs to factor in the significant benefit of foods. Your body burns calories every time you consume food, but you’ll burn many more in the digestion of protein as opposed to carbohydrates. (100 carb calories=3-7 calories burned. 100 protein calories=24-28 calories burned.)

In 2005, the University of Illinois conducted a four-month study in women seeking weight loss, comparing two diets, high protein/reduced carbohydrates (Group A) vs. low protein/high carbohydrates (Group B). Exercise activity in both groups was equal. Not surprisingly, the findings showed that subjects in Group A lost more total weight and fat mass than those in Group B. In addition, those in Group A tended to lose less lean body muscle.

Other studies have also replicated these results and have shown that a diet higher in protein (at least 1.5 grams per kilogram of body weight) and reduced carbohydrates (120-200 grams per day) appear to enhance weight loss. Increased protein also helps keep one’s insulin from spiking, which minimizes the chance of storing blood sugars as fat (largely due to the presence of the amino acid, leucine, the levels of which are high in protein).

Short-term studies report beneficial effects of the protein/carb ratio that include:
1.  Satiety (feeling of satisfaction that keeps us from snacking between meals)
2.  Increased thermogenesis (faster metabolism through the thermic effect of food)
3.  Sparing of muscle protein loss (less lean muscle loss)
4.  Improved glycemic control (sugars used more for energy than being stored as fat)

If you are like many weight loss seekers, you do not eat enough protein That makes it difficult to maximize your fat loss and long-term weight maintenance. This is where a protein shake can be beneficial to your overall success.  A cold-processed organic protein powder that also contains plenty of branched chain amino acids (particularly leucine) is what you want to look for. (Note: Cheaper protein powders use heat in their processing methods which ultimately damages the fragile protein molecule and makes it less active and functional.)

There are many misconceptions about health and fitness. Getting strong, fit and lean isn’t going to happen overnight. But it will happen if tackled correctly. Working out at the right intensity, combined with eating the proper combination of natural whole foods, will enable your body to produce the right hormones and allow your body to optimize lean muscle growth and fat burning potential. Keep these simple tips in mind:

Keep your workouts short and focused, preferably less than 30/40 minutes. Stick to movements such as squats, lunges, push ups and pull ups. The more muscles you can stimulate at one time, the more calories you’ll burn and you will get better results. Intensity, rather than time spent, is more important and you won’t burn out. Pay attention to how your body feels. It will let you know if you have overdone.

Eat to fuel your body’s fat burning furnace. Just because it’s healthy, doesn’t mean that it isn’t going to add fat to your body. Cut out all refined/processed foods (including the so-called “healthy” bars and snacks). Consume enough protein (about 0.7 – 1 gram for each pound of lean body weight).  Protein helps keep you satisfied longer and it’s the only food type that actually burns calories while you eat it.

Keep your eye on how many carbohydrates you’re eating.  A good place to start for weight loss is about 90 grams per day. This includes fruits, which are good for you, but most of them are also quite high in sugar (fructose).  So, stick to fruits (in moderation) with lower net sugar contents like berries, and consume fruits before 4 P.M. daily.

Don’t eliminate fats.  Eating ample amounts of good fat will help you stay healthy and actually accelerate your body’s own fat burning process.

We all know that it is good to consume fiber throughout the day, but what is fiber and what specifically does it do for the body?

Fiber comes from plant sources and is found in two different forms.

Soluble Fiber is essential to the body due to its ability to lower cholesterol and regulate blood sugar. When mixed with liquid in the human body, soluble fiber becomes a gel. Soluble fiber it is found in foods such as oats, beans, peas, apples, and oranges. It is recommended to opt for whole fruits instead of juice. Berries are especially rich in fiber. This includes raspberries, blueberries, strawberries and blackberries. Pears and apples eaten with their skins left on can also add to your daily fiber intake. If you prefer to add dry fruits to your diet than you’ll want to look at items such as dried apricots and raisins. Sprinkling these in a salad or eating them as a snack is beneficial and contributes to how much fiber you are eating.

Substitute beans for meat at least 2 times a week. Beans are high in fiber and meat has none. Many types of beans can add a substantial amount of fiber to your diet too. For example; add red kidney beans to chili or dried beans to soup are a tasty method of getting your family to eat more fiber.

Insoluble fiber is essential to the health of your digestive tract. When mixed with liquid in the human body insoluble fiber remains solid. By consuming an adequate amount of fiber each day, your body is then able to process the waste much easier thus balancing the pH in the intestine. Insoluble fiber is found in foods such as whole grains, green beans and cauliflower. Vegetables such as broccoli, green peas and spinach are full of fiber. Eating one or two servings of these kinds of vegetables each day helps you ensure that you are getting the fiber that your body needs.  Select whole grain pasta, cereal, muffins and breads whenever possible.

It is recommended that individuals consume 20-35 grams of fiber each day in the ratio of 75:25 insoluble to soluble fiber.

The right amount of fiber is vital to your diet regardless of your age. Choose fiber rich foods that you enjoy and you will automatically reap the benefits of a fiber rich diet.

A well balanced diet of low fats and fiber is a beneficial solution to good nutrition.

There is a fair amount of truth to the saying, “an apple a day keeps the doctor away”.