Protein is Essential For Weight Loss

A very common question that we receive regularly is how much protein should I be eating. And, is it true that I should be consuming 30 grams of protein at meal times, especially at breakfast? And the simple answer is, yes! We highly recommend consuming at least 30 grams of protein at every meal and this is especially important for your first meal of the day. Whether your first meal is in the morning or later in the day, it’s important to break your fast with adequate protein as well as other nutrients. And here’s why. The human body is made up of lean mass and fat mass. Our body’s lean mass is comprised of proteins that continue to wear down over time and need to be repaired constantly. This lean mass needs to be repaired through a process called protein synthesis, which is basically the removal of old proteins that are then replaced with new protein. Therefore, it’s important to consume both the correct amount of protein and the correct type of protein such as those from animal sources or even whey protein for this to occur. Triggering protein synthesis in the body also has the added benefit of increasing your metabolism and burning extra calories throughout the day, aiding in weight loss.

So basically, protein is essential for good health. It’s responsible for many functions in the body and supplies the essential amino acids needed for the growth, production and maintenance of our cells and tissues. So, what types of protein should you consume? Great examples of protein to activate protein synthesis are beef, chicken, fish, pork, eggs, egg whites, Greek yogurt, and whey protein (when sourced from cow’s milk).

Now, back to breakfast. When we talk about breakfast, we are referring to your first meal of the day, no matter the time. Your essentially “breaking your fast” after many hours of sleep or practicing intermittent fasting and delaying meal times. So, its very important to consume adequate protein after an extended period of time. Further, breaking a fast with high sugar or heavy carbohydrate foods leads to spikes in insulin levels, which causes weight gain and other health problems. And breakfast doesn’t have to be a certain category of food. As long as you’re getting enough protein and following your healthy meal plan, you can enjoy whatever foods you desire. Love salads? Craving a hearty bowl of low carb chicken soup? Go for it!

If you’re looking for some great keto and low carb recipe ideas, Dr. Simonds Instagram, The Casual Keto Doctor is filled with heaps of recipe ideas. Check out some of his most popular recipes:

Creamy Bacon Mushroom Thyme Sauce

The ultimate comfort food to start your week off right. Fresh herbs are an awesome way to liven up any recipe. They taste especially amazing with hearty recipes like this one!

 

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Keto Crackers

Can you still enjoy crackers on keto? ABSOLUTELY! Just keep it simple and low carb. These Keto Crackers are super low carb and you only need 4 ingredients!

 

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Keto-Friendly Baked Turkey Meatballs

You can never go wrong with meatballs. I love making these a meal over zoodles or cauliflower rice. Anyone else keep big batches around for quick meals? These are so great for meal prepping – make extra, roll em up and freeze them raw so they’re ready to bake when you need them.

 

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