Back to Basics!

Here at PLT, we feel that September is the best time to talk about getting “BACK TO BASICS” 

Summer is winding down, school is back in session, and most people are starting to move back into what they would consider their “normal” routines.  It’s a great time to put a bit more focus on our goals and how we need to navigate our current lifestyles to reach them.

The best place to start is with mastering the basics:

• Protein
• Fiber
• Hydration
• Movement

 
Let’s start with protein, since this is typically the hardest for most people. 

You’ll often hear us say “eat 20-30g (35 - 50 for men) of protein with each meal and some protein dominant snacks” and here is why.

When weight loss is our goal, a calorie deficit must occur. You are likely eating fewer calories than you were prior to dieting, and this can be challenging to manage if you’re constantly feeling very hungry.

Prioritizing protein with at your meals will help curb hunger cravings and help steer you away from frequent snacking/grazing which will help keep you in calorie deficit; most people find their desire for highly palatable sugary carbs wanes substantially with increased protein intake.

Now let’s talk TEF (thermic effect of food) This is the energy that is required for digestion and absorption of nutrients consumed. Carbs and fat have a lower thermic effect than protein. This means that digesting protein requires more energy than carbs and fat, essentially helping you burn more calories.

Cool stuff, right?!

We know protein helps build muscle. During a dieting phase, protein helps protect muscle mass, so it is essential to continue getting your protein in (even if you don’t exercise often)
Increasing and being consistent with protein intake has many benefits, hormonal regulation, appetite satiety, muscle repair, etc.

How much protein do YOU need? That would be down to your individual stats and dietary style, but generally somewhere in the range of 80-130g per day would be appropriate for most women (the range for men varying quite a bit more, perhaps 125-200+ depending on many factors) If you like protein, eat more, there is no downside.

Now is the perfect time to take a good look at your current habits and how well you have the basics covered (or not covered). 

If you are not seeing the progress you would like, take a look at YOUR basics, do you have them mastered and if not, where and what can you improve upon to strengthen your foundation?
 
All month long, we’ll be sharing more information to help you ‘master the basics’ so, if you’re not already a member of our FREE Facebook community, please join us - we’d love to have you!