This guest blog post is a transcription between fitness and nutrition authors Jayson Hunter and Jim Labadie. I have their permission to share it with you.

Jim: Okay. Now, that will tell them more great vegetables, more about where they can get a great source of vitamins through vegetables.

Jayson: And it also goes into some detail with those foods as far as why they’re so potent. Why are they great for healthy living, for reducing fat loss, reducing calorie intake, things like that; antioxidants.

Jim: Terrific. Alright, so anybody listening make sure you get to DressSizeReductionDiet.com and get that whole special report, 36 Potent Foods. Okay, next tip. Protein. Everybody talks about protein and I know you’re next tip is protein should be at every meal. But why does protein accelerate weight loss? Why does it help a woman not only get lean but stay lean?

Jayson: Well, protein, has been in the news forever and some people are huge believers in mega protein diets and no carbs and this and that, but the real reason why protein is beneficial, and it doesn’t take mega doses of protein but it does take a good amount of protein so you’re protein intake should be higher, but the reason is there’s something called the thermic effect of food and what that is, is your body requires calories to digest food. When it digests protein it actually requires more calories. Almost four times as many calories as it does for carbs and fats.
So, if I’m going to eat a 100 grams of protein only, it’s going to cost me about 25 of those calories to digest it. So really my net intake is 75 calories. Where if I ate, 100 grams of carbs, it’s only going to cost me about 7 calories or my net intake is 93 calories. So, that’s a big reason right there because not only does your metabolism increase when you eat protein but it also burns more calories to digest that same amount of food. So, in the end you’re eating less calories and you’re burning more calories at the same time. So, you’re kind of getting a double whammy there as far as benefits to weight loss. And the other big thing is protein actually helps you feel full.
Just like fiber does for a longer period of time, so when you eat some type of protein at a meal, you’re not as likely to be hungry as quickly. So again, you’re eating less over all calories, you’re not getting those hunger pains that force you to then go to the refrigerator and start snacking on anything that’s in there. It really does provide a lot of satiety so that you’re satisfied till that next meal and you’re not urged to go grab a vending machine candy bar when you’re at work, because you’re not going to eat until you get home or something like that.

Jim: Okay. So now, again, everybody who’s listening you can go to DressSizeReductionDiet.com and download Jayson’s 36 Potent Foods report and you’ll get more great ideas for proteins, but real quick I want to share a story. I used to be a personal trainer myself and we had a client who was eating Krystal burgers which are a fast food, kind of like a White Castle and they’re a terrible source of protein, but this was before she started working with us, by the way, but she used to think that was a good source of protein so, real quick, I know probably a lot of people are saying they do know what a good source of protein is but for those who don’t, just very quickly Jayson, what are some good sources of protein for women?

Jayson: You really want to stick to your lean meats so, skinless chicken, fish, beef, things like. Eggs are actually a good source as well as dairy so, yogurts, cottage cheese, milk, the skim milk or 1% milk would be ideal just because of the fat intake. Beans are also another great source of protein and a great source of fiber. So, trying to incorporate red beans and black beans and split peas and things like that that fall into the bean category are actually a great source of protein and fiber and that’s why if people have ever noticed when they do eat things that include beans, it does make them feel full for along time and that’s the reason. As you’re getting not only the fiber but protein as well to help with that.

Jim: There you go. Beans for rapid healthy weight loss, I love it.

Jayson: There you go.

Jim: Okay. Tip number 3. Why are we eating whole grain carbohydrates? We hear so much carbs and I know you’re Dress Size Reduction Diet deals great deal with carbohydrates. In laymen’s what can we eat? What can’t we eat?

Jayson: Well, you do need carbs. I mean that’s the bottom line. This whole, you know when people say, “Oh, I’m on a low cab diet,” well, a true low carb diet is like under 20 grams of carbs for the entire day and essentially that’s no carbs and very, very few people even get to that level and I don’t now who really sticks to that for any long term period because it’s very extreme. A general, more realistic what we say low carb diet would be in the 40% range, and we want you to eat those 45-45% carbs if not 50% because you need the carbs for energy.
You need to be able to burn ATP and function properly throughout the day and that’s what carbs do. But, the types of carbs we eat is kind of the indicating factor of do you burn it for energy or do you tend to store it as fat? One of the reasons why we promote whole grain carbs is; whole grain carbs tend to have more fiber in it, so you kind of see the common theme of why fiber is important in how it can translate into your body weight loss or body sculpting or what ever you may be trying to do.
But, whole grain carbs help control your insulin levels and some of the research is showing that when you eat and your insulin levels—when your body gets flooded with sugar from eating simple carbs or sugars or things like that, your body produces a lot of insulin. That insulin, its main job is to get the sugars out of the blood and by doing that it will have to store it somewhere.
So, what it does is it tends to promote it as storage of fat and the goal is you want to keep your insulin levels in control. And you do that by eating whole grain carbs that have higher fiber content and a slower digestion rate so that your insulin levels are a little lower. You do that by also eating protein at every meal, because protein actually also releases a hormone that is opposite of insulin so it actually counter acts that promotion of fat storage, and some people believe that up to 70% of successful weight loss stems from just keeping those insulin levels in check.
And, by doing that, that means you need to be eating whole grains, avoid the simple carbs, eat your protein, eat your vegetables, things that are going to help benefit you in controlling that insulin level.

In part three find out why Jayson says you should eat more fat!

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