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switch to a bean based noodle like Banza Chickpea Shells( 2 oz, 190 calories, 8 g fiber, 14 g protein) or Explore Asian Black Bean Low-Carb Pasta( 2 oz 180 calories, 12 g fiber, 25 g protein).
72. Cut Back on Added Sugar: Most people are now eating way too much added sugar and may not even know about it. Studies have shown that sugar( and high fructose corn syrup) consumption is strongly associated with the risk of obesity, as well as type 2 diabetes, heart disease and others( Nutrition. org, JamaNetwork. com, Nih. gov). Make sure to cut back on added sugar by reading the label. Even items marketed as healthy foods are often high in sugar!
73. Lose The Salt: On tips to lose weight articles, you ' ll see this come up several times because salt makes you retain water which makes you look and feel bloated! The recommended amount of salt per day is about 1 teaspoon but many of us get too much. And a lot of times we won ' t suspect the foods that have a lot of salt like canned foods, soups, salad dressings, salted snacks, fast foods, and so on. Read the nutrition labels!
74. Cycle Your Carbs: Start looking at carbs as fuel for your body. If you ' re going to be exercising or doing a lot of physical activity, then you may want to eat more carbs on those days. If you ' re not exercising or doing very much work, then eat less carbs.
75. Eat More Protein: Replace refined carbohydrates with lean proteins like fish, lean ground turkey or ground beef, and chicken. Eating a high protein diet has been shown to boost metabolism by 80 to 100 calories per day and at the same time making you feel satisfied so that you eat 441 fewer calories per day( Nih. gov, Nih. gov, Nutrition. org). One study even showed that protein at 25 % of your daily calories reduced obsessive thoughts about food by 60 %, while cutting the desire for late night snacking in half( Nih. gov).
76. Can ' t Eat Enough Protein? If you can ' t eat enough protein, then you need a protein supplement. Research has shown that replacing part of your calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass( Nih. gov).
77. Keep High Protein Snacks Handy: You already know the importance of protein in your weight loss diet. Here ' s yet, another benefit. Having high protein snacks handy can boost your energy faster than a high calorie snack. This protein snack will also be more satisfying.
78. Spread Out Your Protein: The majority of Americans eat most of their protein at the end of their day. However, according to University of Texas researchers, when you consume your protein can make or break how much lean muscle mass you’ re able to pack on. By spreading your protein throughout your day, you ' ll get a 25 % higher protein synthesis than those who eat the majority of their protein for dinner. As a side note, diet experts say you should be getting one gram of protein per kilogram of body weight to aid muscle growth and weight loss. This can vary depending on your weight loss goals and the type of fitness program you decide to follow.
* The contents on this EBook are for informational purposes only, and are not intended to provide any medical advice, diagnosis, or treatment. Always seek the advice of your health provider regarding your unique needs and medical condition. ** Julio Diaz is a Independent Team Beachbody Coach.