Protein Power

The scale was a good friend to us this week.  Collectively, we lost 61.7 pounds.  Woo hoo!!!  Here's what we'll work on this week, in addition to continuing to LOG EVERY MORSEL.

Focus on including high quality protein in your daily diet.  Why?  Because extra protein decreases appetite. (Protein is a great tool for over eaters and binge eaters as we start to learn the cues of what it feels like not to be hungry.)  From Bob Greene's book, The Best Life Diet, p. 81.  "Many studies show that people feel more satisfied and eat fewer calories later on after having meals rich in protein.  Scientists aren't sure why protein is so satiating, but theorize that it may affect hormones that suppress the appetite."  Sold!

As Beth stated in the meetings, women need 75-100 grams of daily protein and men can require up to 150 grams depending on activity level.  A couple of things to remember when adding more protein:

• Don't add it all at once to help the digestive track learn to process.
• Choose low saturated fat proteins.
• Experiment with plant proteins...soy, quinoa, some pastas
• Start looking at labels...know what you are eating.
• Drink Lots of Water

Yes, drink water.  It helps with digestion, eliminate toxins...blah blah blah.  Here are a few tactics that may be your weight loss secret.  Often thirst masks itself as hunger.  So starving at 3:00 p.m.?  Drink two glasses of water, before you eat a snack.   Also, try drinking 16 oz. of water first thing in the morning (before coffee).  This puts your digestion to work and gives a boost to the metabolism. 

Goals:  Food Log, Eat Protein, Drink Water

Keep up the good work, keep documenting!