Protein Helps Maintain Glucose-Burning Muscle Mass
Restricting calories may work for scale weight, but it may not be the best approach for improving your body composition. For example, the right balance of protein in your diet can help maintain glucose-burning muscle mass. Following a macronutrient-focused menu plan, no food is off limits but all food consumption must be part of your target intake for the day. The trick to achieving and maintaining a healthy body weight lies in understanding how each macronutrient plays a different role and tailor your daily consumption accordingly.
- CARBS - Carbohydrates are digested at different speeds depending on how much fiber and fat the protein source contains. Refined and processed carbohydrates release glucose into the bloodstream more quickly which can lead to overeating. Slow carbohydrates found in vegetables provide a slower release for an energy supply that lasts longer.
- FAT - A menu plan that includes healthy fats helps protect organs, regulates hormone production (including estrogen and testosterone), stabilizes body temperature and provides fuel for your brain. Extra virgin olive oil and avocados provide monounsaturated fats and certain antioxidants that can help protect memory and cognitive function in the elderly as well as works as an anti-inflammatory.
- PROTEIN - Protein is the building block for strong muscles and helps repair tissue. Proteins also aid in production of important hormones and enzymes. It is important to make sure you balance your protein intake throughout the day (both meals and snacks) for satiety benefits and to maximize muscle synthesis to keep tissues metabolically active.
Water is Essential for Supporting Life's Processes
Although it makes up the largest mass ingested as part of a normal day, water does not provide any nutritional value as a dietary intake. Everyone's body is different, so your macronutrient targets may not work perfectly right off the bat. If you encounter problems, do a little troubleshooting and make minor modifications to your menus until the numbers on your scale are moving in the right direction. Moreover, remember to drink plenty of water to support the proper digestion and use of the carbohydrates, protein and fat that you consume.
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