7 Reasons Women Should Say YES To Protein 

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Often we see men (who work-out) taking high protein meals, we look at those big jars of protein supplements and imagine heavy masculine muscular bodies. I have personally been living in this myth for a long time until I started learning more about nutrition and supplementation. I realised the importance of protein whether taken naturally or as a supplement.

Here are 7 important reasons why women should say YES to Protein:

1. Protein is the most essential component in building muscle mass. Out of the 20 amino acids that make protein, 9 are essential which means our body cannot produce them on it’s own. That’s why we need to make sure that we incorporate them into your diet regularly.

2. Women who exercise regularly make their muscles go through a lot of wear and tear. When your protein intake is good, your body’s tissue repairing process gets much faster. As a result the new muscles grow back to be even stronger.

3. Women are much more prone to eating junk especially giving in to their sugary cravings. A good protein diet will completely wipe off this craving because your body digests protein very slowly. Hence, you are going to remain fuller and stay away from your cravings for longer periods of time.

4. Protein has the highest thermic effect. Thermic effect is the amount of calories your body utilises to process and utilise a nutrient. Hence, taking a good protein diet, helps you burn calories much more effectively. Especially a post-workout protein shake will not only repair your muscles but help you continue with the post-workout burn.

5. Scarcity of protein in your diet leads your body to eat up your own muscle mass. As a result your physical strength decreases and your body loses it’s vitality.

6. Protein boosts your immune system. Whey protein supplements are a great source of glutathione, an important amino acid that boosts up the immune system. Since this amino acid is rarely available from the usual sources of dietary protein, taking a whey supplement is immensely beneficial in protecting your body from illness.

7.Proteins accelerate the process of building lean muscle mass. The more lean muscles you build, the greater you start burning away your flabs.

So, whether it is chicken, fish, eggs, beans, soy, nuts, mushrooms or your favourite whey protein shake, don’t shy away from Proteins. A good strength training routine incorporated with a good intake of dietary protein will help you remain gorgeous forever 🙂

             

Love Eating Love Food :)

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This is my first post on the new section of my blog FOOD. And even though, the name of my blog is ‘Fat-Out-Fit-In’, it does not mean that all I will write about would be just on Health Recipes, Nutrition Content of various food etc etc. The main intention of this section would be “To make you fall in love with food that is fresh, easy to cook and healthy,help you develop healthy eating habits and make you feel awesome through eating good food.” 

The first topic that I have chosen to write about is something very interesting. It is a term that I really grew fond of as I started reading about and researching on everything related to food and fitness. It is called Dietary Induced Thermogenesis or DIT. Sounds complicated and high profile,right? Well, not exactly 🙂 Let me explain you what it means and why do I love this term.

DIT or Dietary Induced Thermogenesis is the thermic effect of food i.e. it is the energy produced in the entire process of food digestion,absorption and assimilation (in other words, complete metabolisation of the food you take). Our body expends energy through three main routes: Basal Metabolic Rate, Physical Activity and DIT. If I put this in very simple words, I would say that You burn as you eat”. WHOA! that’s fantastic to know right? 🙂 Now tell me why would I not fall in love with this concept! Research has shown that DIT accounts for 5-30% of the body’s total body expenditure. And hey,do not consider these figures to be small as they build up to be a really important fraction of the body’s entire energy-expenditure picture. But here are a few facts to be a kept in mind:

  1. Only a balanced meal containing appropriate portions of carbohydrates,proteins and fats results in a good percentage of energy expended via DIT.
  2. Although protein induces highest percentage of DIT and ‘the weight loss industry goes gaga’  over the ‘lean-protein-diet’ concept, there’s a completely different side to this picture. Research has also proven that eliminating carbs out of your diet slashes your metabolism by almost 50% in a couple of months ( and that’s just sad because who can afford to remain fit with a 50% slower metabolism).
  3.  Although fats have the least percentage of energy expended via DIT,you cannot afford to eliminate them completely as their little contribution also plays an important role.

So, you see I love this concept because it is a scientific weapon to slash all those stupid FAD diets ever created. They have nothing more to do rather than give you a non-stop head and heart-ache about dieting for burning more. You can see how this concept clearly states that Eating is also a way of Burning. That means starving is never going to help us shed those extra pounds. 

So here are a few points that I would like you to take home:

  1. Do not go on crash diets (liquid diets, no carb diets, only soup-salad diets or only lean meat diets). Do not starve your body cells and torture your metabolism.
  2. Remember  there’s only one key to obtaining or maintaining a healthy weight : A healthy diet  combined with regular physical activity.
  3. By healthy diet, I mean a balanced meal containing appropriate portions of carbohydrates,proteins and fats.
  4. You will always need carbs to remain healthy, do not hate them or cut them out. Just choose healthier carbs. Avoid refined flour and sugar as much as you can as they are unhealthy carbs.
  5. An all protein diet can be dangerous, so have proteins but in controlled portions and with carbs.
  6. Do not avoid fats completely. Choose healthy fats like fish oils, cold pressed oils derived from various oil-seeds, extra-virgin olive oils, home-made Indian clarified butter or ghee that contribute their sincere % in DIT energy expenditure.

Choose your ingredients wisely, cook happily and eat with love and satisfaction 🙂 Never hate food if you want to stay fit and healthy.

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