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To help Billy burn fat effectively, a good diet should focus on creating a calorie deficit (burning more calories than consumed) while providing the necessary nutrients to fuel the body. Here’s a general approach to a fat-burning diet: 1. Protein-Rich Foods: Protein helps preserve muscle mass and boosts metabolism. Include lean meats like chicken, turkey, and fish, as well as plant-based sources like lentils, beans, tofu, and quinoa. 2. Healthy Fats: Incorporate moderate amounts of healthy fats, which can keep Billy feeling full longer. These can come from sources like avocados, olive oil, nuts, seeds, and fatty fish (e.g., salmon). 3. Complex Carbs: Opt for whole grains like brown rice, quinoa, and oats, as well as vegetables and fruits. These foods are rich in fiber, which can help with satiety and maintain stable blood sugar levels. 4. Low-Calorie Vegetables: Vegetables like spinach, kale, broccoli, and zucchini are nutrient-dense and low in calories, making them perfect for fat loss. They also provide essential vitamins and minerals. 5. Minimize Refined Carbs and Sugars: Reduce the intake of sugary snacks, beverages, and refined carbs (e.g., white bread, pastries). These can spike insulin levels and hinder fat-burning. 6. Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger, and staying hydrated can also help boost metabolism. 7. Meal Timing: While the timing of meals isn’t as crucial as overall calorie intake, eating smaller, balanced meals throughout the day can help maintain energy levels and prevent overeating. 8. Avoid Processed Foods: Highly processed foods often contain unhealthy fats, added sugars, and artificial ingredients, all of which can sabotage fat loss efforts.
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In this short video, you will learn exactly how to use whey protein for weight loss and better health!
Men and women can both use whey protein shakes to lose weight, find out how!
A lot of people think whey protein is only for bodybuilders, bros, and super jacked stick figures like myself.
Not true.
Whey protein is actually a tremendous tool for those of you looking to lose weight.
That’s why today, I am going to show you exactly how to use whey protein for weight loss.
Here are the 7 best tips and steps for beginners.
1. Understand what whey protein actually is.
Whey is the liquid part of milk that gets separated when cheese is made.
If you’ve ever opened a yogurt container and have seen a watery substance at the top, this is whey protein.
This liquid substance is what is turned into powder form to create whey protein.
Just in case you’re wondering, this process also cuts out 95% of the lactose so if you’re allergic to dairy, you really have nothing to fear.
2. Understand the different types of whey protein powder.
There are three main forms of protein powder: whey concentrate, isolate, and hydrolysate.
Concentrate is about 70-80% protein with some milk sugar and fat.
Isolate is 90% protein and has a little less sugar and fat.
Hydrolysate is also known as hydrolyzed whey, has virtually 0 sugar and fat, and is mixed with enzymes for faster digestion into the bloodstream.
So, you may be wondering, does the type of protein matter?
Not really.
The minute differences between to two are not enough that it should cause you any stress or concern.
Leave that sort of worrying for your overall diet and exercise routine.
For what it’s worth, most of the studies are done using whey isolate and it’s what I use as well.
3. Understand why protein works so well for weight loss
There are 3 reasons that are particularly compelling…
#1. It will keep you full. Protein can cut down sugar cravings by as much as 60%.
#2. It’s easy. As long as you have a blender bottle on hand, all you need to do is add water. Which is great to have on the go or at work where eating healthy is more difficult.
#3. It preserves lean muscle tissue when dropping weight. This ensures that when you do lose weight the majority of it is fat.
We talk a lot about protein on this channel and this is just the shortlist of reasons why.
4. Whey protein has lots of other proven health benefits, which help the body function better and makes weight loss easier.
Things like:
Improves muscle performance
Lowers blood pressure
Reduces symptoms of stress
Helps you get in more water naturally
And contains a small amount of antioxidants.
Are additional reasons why whey protein is important and helpful for weight loss.
5. What are the best times to take whey protein?
In order of importance.
Take 30 minutes before or after your workouts. This has been shown to help with muscle development and recovery after a workout.
Take 30 minutes before meals or dining out. This will help you keep you from binge eating and give you more control over what you eat when out with friends or family members.
Finally, you can use it as a healthy snack. Whenever my chocolate cravings hit mid-day, I use it to get in my chocolate fix without all the sugar.
6. What should you mix it with?
Water or unsweetened nut milks like cashew, almond, and coconut work best. Try to avoid using milk as it has a good amount of sugar.
Other great places to use protein are oatmeal, Greek yogurt, and smoothies for a flavor boost.
This really adds a great taste to the otherwise bland healthy foods.
7. How much should you get in?
Best Brands:
The best brand of whey protein that we like is ISO 100 Hydrolized by Dymatize, and it can be found here: http://amzn.to/2iVZrt7
Need a vegetarian/vegan option? The best brand of non-whey that we like is Vega Sport Performance, and it can be found here: http://amzn.to/2imXwwr
The Health Nerd is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.
https://www.ars.usda.gov/research/publications/publication/?seqNo115=209388
http://www.sciencedirect.com/science/article/pii/S0921448806002574
http://www.ncbi.nlm.nih.gov/pubmed/18469287
https://www.ncbi.nlm.nih.gov/pubmed/19640952
https://www.ncbi.nlm.nih.gov/pubmed/11838888
https://www.ncbi.nlm.nih.gov/pubmed/20847729
https://www.ncbi.nlm.nih.gov/pubmed/18469287
http://www.smallruminantresearch.com/article/S0921-4488(06)00257-4/abstract
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/
https://www.ncbi.nlm.nih.gov/pubmed/24724774