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There are a lot of rumours around the internet that supplementing or increasing protein in your diet helps you lose weight. But how true are those rumours? We are going to be looking at what is true and what is false.

The important thing to remember is what your goal is, losing weight is just not losing/burning fat. Muscle weighs more than fat so it is important to not let your muscles deteriorate, however, for this article we’re going to be solely talking about losing fat.

A Higher Protein Diet Lowers Appetite And Fills You Up

So, you’ve cut down on your calories throughout the day and you get home and suddenly get the urge to snack on something. Cravings to eat are your worst enemy when trying to lose fat. If you get home and have a couple of biscuits/yoghurts, there’s another couple of calories added to your already calorie-restricted diet.

In a study for US National Library of Medicine & National Institutes of Health, it was found that when split into two groups – the group who had a higher protein consumption reduced late-night cravings. This study increased one groups protein intake by making it 25% of all daily calories, and in the end, it reduced cravings by 60%.

Another study, this time in the Journal of the Academy of Nutrition and Dietetics show that eating a protein-rich diet does indeed fill you up a lot more. They conducted the experiment solely on the question – what effect does protein have on fullness? “Our paper did show that indeed, higher protein intake led to greater sensations of fullness,” quotes the study’s co-author, Richard Mattes. To make sure that they were accurate, they undertook a secondary analysis they came to the same conclusion.

Protein Burns Calories By Itself

Higher protein foods tend to have higher thermic effects. A thermic effect is where the food takes a lot more energy to digest. It has been shown that protein-rich foods increase the thermic effects the most. They increase your metabolic rate from anywhere between 15% and 30% whereas, for carbs, it’s only between 5%-10% and 0%-3% for fats.

This means that you could be burning more calories for doing absolutely nothing if you add the right foods/supplements to your diet. A high-protein diet can actually help you burn an extra 80-100 calories per day for doing something such as sleeping.

How Much Protein Is High-Protein?

Per day, it is recommended that males should incorporate 56 grams into their calorie intake whilst women should consume around 46 grams. Consuming these levels are definite enough to stop yourself from developing any sort of deficiency, but they are not enough if you are looking to lose weight or even build muscle.

The studies that are mentioned above, usually go between 30% – 35% of calories should be protein. So to find out how many grams that is, you want to multiply your daily calorie intake against your desired percentage of protein per day. An example of this is if I wanted to have 35% of my calories to be protein on a 2,000kcal diet per day, I would calculate 2000*0.065 (as if you add another 0.035 it would make 0.01) and that makes it out at 130 grams of protein per day.

Whilst you do not need to stick to an exact number per day, anything between 25%-35% will be effective. It is also important to note that you should spread your intake across per day to make sure you are getting enough calories in your diet.

How To Add Extra Protein To Your Diet

Now, that’s the easy part! There are plenty of foods that are high in protein. Myfooddata.com have compiled a list of their top 10 protein-rich foods (which include plenty of lean meats), which are:

• Chicken Breast
• Pork Chops
• Tuna
• Beef
• Tofu
• Lentils
• Low Fat Yogurt
• Parmesan
• Seeds
• Eggs

Alternatively, you can use protein powders for the building blocks and health benefits a higher protein diet has to offer. Whilst foods are always good sources, protein powders can be anyway from 60%-85% pure protein, to give you the extra kick you need. We have everything you would want, low-fat protein, low calorie, higher calories. We’ve listed a few of our favourite protein powders down below.

Optimum Nutrition Gold Standard Whey, Mutant Whey, PhD Diet Whey & Scitec Professional Protein. If protein bars take your fancy, why not try some Grenade Carb Killa Bars, Doctors Carbrite Bars or ISS Research One Bars.

Remember

Whilst what we have covered in this article can lead to weight loss, it is important to note that no matter your diet if you are eating more than you are burning – you will not lose weight. Make sure that you are eating a healthy, balanced diet with a little extra protein, as that will be the most effective way to help you on your fat loss journey.

For many years now, warnings have been in place at the ever-decreasing state of the environment. There’s no doubt that global warming is in full effect, the science supports it. Since 1970, the planet has warmed up at an average rate of 0.17°C per decade. It may not seem like a huge amount but the effects are detrimental to the state of our planet and the organisms that live on it.

The continued rise in global temperature will be extremely difficult for wildlife to continue to survive in current similar numbers. With a 1.5°C average rise in temperature the IPCC predicts 20-30% of species are at risk of extinction and if the planet warms up by more than 2°C, most ecosystems will struggle. Species just can’t adapt to this change and will subsequently reduce in numbers.

There will also be a greater effect on our Polar regions. The South and Polar regions of our planet are incredibly important in regulating our planet’s climate and are very vulnerable to global warming. Overall average air temperatures in the arctic region have increased by approximately 5°C over the last century and with current data trends, there will be no ice covering the arctic in the summers of future decades.

Global warming is also evident in Antarctica, with a large span of ice shrinking at a continuous rate. Antarctica plays an important role in the planet’s climate as the ice reflects the sun rays and cools the planet down, if this ice is lost the earth will conduct more of the suns rays, warming it up further.

Our oceans are also becoming more acidic as the increased carbon dioxide (CO2) levels in the atmosphere cause the oceans to be more concentrated with CO2, which is killing coral reefs, an essential part of the survival of ocean species as it provides food. Without the coral reef, ocean species will dramatically reduce in numbers.

How do we stop it?

There are many factors that contribute to the rise in global temperature, with some being easier to manage and reduce than others.

However, one of the major contributors to global warming is our diets! Animal agriculture is particularly to blame, as the process of raising livestock uses considerable amounts of our planet’s resources. The process also creates greenhouse gases from livestock, declines our forests, creates water shortages from farming and creates vast ocean dead zones from agriculture pollution.

A study has warned that huge reductions in meat and dairy consumption are needed to avoid dangerous levels of climate change and switching to a plant-based diet or vegan diet is the biggest way to help fight climate change, UN experts have said.

A plant-based diet is a diet consisting mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, and with few or no animal products.

With the reduction or avoidance of animal products, increased consumption of plant foods may be the best way we can help the survival of our planet before its too late.

But how can I meet my nutritional needs on a Plant-Based Diet?

A well planned plant-based diet can easily provide you with all the necessary nutrients you need to meet all your requirements, whilst leaving you with the satisfaction that you are massively cutting your carbon footprint.

This is backed up by The Academy of Nutrition and Dietetics who state that “well-planned plant-based and vegan diets are healthy, nutritional and can also provide many health benefits for the prevention and treatment of certain diseases”. They also state that the diet is suitable “for all stages of life”.

It can be harder to get the nutrition you require if you are avoiding a food group such as meat and dairy but with good preparation, it is easy to succeed. You must be aware of the nutrients your body requires and how to bring them into your diet in a sustainable way. This will ensure that you can enjoy your plant-based diet and make it a long term vision.

There are particular nutrients, vitamins and minerals on a plant-based that you must be aware of if you wish to thrive. These are protein, iron, vitamin C, calcium, zinc, vitamin B-12 and omega-3 fatty acids. 

PROTEIN

Protein may be the biggest question surrounding plant-based diets. Its the building blocks for muscle growth and repair and there’s often a stigma existing, questioning where vegans or vegetarians could be getting there protein intake from without the consumption of meat.

Fortunately, you don’t need to eat meat to get a sufficient amount of protein, vegan protein sources can give your body everything it needs. Plant-based foods can be just as protein-rich as meat!

There are many plant-based proteins that you can consume that allow you to meet or exceed your protein requirements. Protein-rich foods include:

Legumes

Common edible legumes include lentils, peas, chickpeas, beans and soybeans. These examples have very high protein contents and are excellent sources of nutrition, containing fibre, B vitamins, phosphorus, zinc, copper, and manganese.

Nuts/Seeds 

These powerful little things contain a large volume of protein whilst also containing healthy fats needed to give your body energy and to support cell growth. Nut butter such as peanut butter is also great ways to get the same nutritional in an often tastier form! Check out this one by Whole Earth.

Tofu/Tempeh

Both these products are made from the fermentation of soybeans and are a complete protein making it a great alternative to meat. Complete proteins contain all essential amino acids needed for growth and repair that can only be found from food, making tofu and tempeh a great plant-based protein.

Vegan Protein

Plant-based protein blends are a great source of protein for those that struggle to meet their protein needs through foods alone. They often consist of various rich plant-based sources of protein in combination to create a large supply of protein in one sitting. Take a look at Applied Nutrition’s Blend, featuring a whopping 25g of protein per serving!

IRON

This essential nutrient has many key functions within the body, such as the transfer of oxygen from lungs to tissues. There are two types of iron that can be found. Heme iron is found in meat products and nonheme iron is found in plants. 

Nonheme iron isn’t absorbed as efficiently as heme iron is but, despite this, most people that follow a plant-based diet still get sufficient amounts of iron.

Good sources of iron include chickpeas, ground linseed, quinoa, chia seeds, cashew nuts, beans, tofu and fortified cereals.

As it is more difficult to absorb heme iron, there are a few ways to increase the absorption rate. This can be achieved by including high vitamin C foods in your meal or taking calcium supplements between meals.

VITAMIN C

This essential vitamin is usually well met on a plant-based diet due to the higher consumption of fruit and vegetables. As stated previously it is even more essential for non-meat-eaters for the absorption of non-heme iron in plant-based foods.

foods rich in vitamin c include broccoli, cauliflower, kale, kiwi, oranges, red, green or yellow pepper, sweet potato, strawberries and tomatoes.

CALCIUM

This is another important nutrient that is often questioned when animal products are removed from the diet as it often assumed it is only available from dairy products.

Plant foods can also be rich in calcium. Examples can include, kale, almonds, broccoli and black beans. Calcium-fortified foods can also allow you to reach your daily requirements.

ZINC

This is an essential mineral which supports the immune system and wound healing. It’s hard for our bodies to store zinc so it is essential to get adequate amounts from our diets.

All edible seeds, grains, legumes and nuts are great sources of zinc but contain in varying amounts.

VITAMIN B12

B12 is essential for the development of red blood cells and the maintenance of nerves and brain function. This is essential for plant-based eaters to ensure they’re getting efficient amounts of as it’s not often found in plant foods, only in animal products.

Vegans must supplement B12 in the form of tablets which can be bought here. Or the consumption of B12 fortified foods, such as non-dairy milk, breakfast cereals and nutritional yeast will also be sufficient.

OMEGA 3 FATTY ACIDS

These are considered essential, as your body cannot make them, they must be obtained from the diet. They’re most commonly found in fatty fish but it can still be obtained from plant-based foods.

It is less efficient to source your omega 3’s from plants but consuming enough plant-based sources will help you reach daily needs.

Chia seeds, ground flaxseeds, flaxseed oil, hempseeds, hempseed oil and walnuts all contain ALA that can be converted into EPA and DHA by your body.

Whether you chose to reduce your meat and dairy intake or completely stop consuming it, you’ll be on your way to reducing your carbon footprint. However, you must ensure that in doing so, you get enough of the above nutrients which will ensure you remain healthy during any stage of life.

Why don’t you try one of these recipes to get you started: Vegan Chilli, Vegan Spinach Ricotta Lasagne, Cajun Style Red Beans & Rice

Whilst a lot of people cringe at snacking during their diet, as long as you are eating healthy snacks, it can’t be that bad. While nothing 100% healthy, high-protein foods containing the building blocks for your body to repair and maintain are definitely healthier alternatives whilst making sure you get all of your essential amino acids.

It’s no secret that having a high-protein diet can help weight loss, weight gain and weight maintenance, but how does it do that? There have been a lot of studies over the years looking into just this, and in this blog post, we’re going to be looking into it and simplifying the science behind it.

Weight Hormones are the reasons why you get those late-night cravings, or you’ve just eaten a massive meal but don’t feel full yet, but which hormones are they and what exactly do they do?

How Does It Do It?

When you eat, the peptides (digested proteins) block things called MOR’s (Mu-Opioid Receptors). Basically, when these receptors are open, it tells the brain to eat more but when enough peptides block the receptors, it then tells the brain to stop eating which, in turn, tells the gut to release glucose – which then gives the feeling that it is no longer time to eat.

What Hormones Does It Affect?

It is largely believed that your weight is controlled by your internal hormones, research has shown that this influences your appetite and how much fat you store. So, which hormones does it affect and how do peptides come into it?

GHRELIN

Ghrelin is more commonly known as hunger when your stomach empties, it releases the hormone ghrelin which will then send a message to your hypothalamus (a small region of the brain) which says it needs to eat. Ghrelin levels are usually at their highest about an hour before eating and slowly decrease until their lowest point, which is typically sixty to ninety minutes after you’ve eaten.

However, in obese and overweight people, ghrelin levels are usually lower than people of normal, recommend weight. However, a study has shown that when someone labelled as obese eats a meal, their levels of Ghrelin only decreases slightly. This is because the person’s hypothalamus doesn’t receive a strong signal from the stomach, which still makes the person feel hungry and leads to overeating.

There are a number of steps you can take to reduce your Ghrelin levels. You should be eating plenty of protein and avoiding food and drinks high in sugar, thus reducing the Grehlin levels your body has.

NEUROPEPTIDE Y (NPY)

Neuropeptide Y (NPY) is a hormone produced by cells in the brain and nervous system. It stimulates your appetite, especially for the food group carbohydrates and NPY is at its highest during times of fasting or deprivation of food and can also be high during levels of stress. All of these can lead to overeating and fat gain.

Eating too little protein has been shown to increase the body’s release of the NPY hormone, which leads to increased food intake and in turn, weight gain.

WHAT FOODS ARE HIGH IN PROTEIN?

Protein consumption is easier than you think. Foods such as pumpkin seeds, meat and dairy products, peanuts and other nuts & butter are all protein-packed, but the amount of protein differs between the product. Peanut Butter is another widely used protein source and its full of healthy fats. Processed meat is also extremely high in protein, although there are disputed claims between red & processed meat links to bowel cancer.

Recently, plant-based protein foods have seen a massive surge of products. Whilst plant-based protein has always been about in forms such as nuts, seeds etc. it has only been quite recent that we have seen the wide variety of vegan supplements such as protein powder and pre-workout be made available for long term supplements. Greek Yogurt is also a food that is surprisingly high in protein, with 10g per 100ml whilst also being low in saturated fat.

Insert Protein Article Here

Sounds Good… What Do You Recommend?

We have plenty of high-protein foods here at SS Healthfoods. From protein bars to protein shakes, protein cookies to protein bread and all in between, think of us as your one-stop-protein-shop.

Check out our Grenade Carb Killa Bars, high-protein, low carbs – perfect for staving off the hunger that comes with a high-carb diet.

Optimum Nutrition Gold Standard Whey, the tastiest protein powder around. Enjoy it with some milk and it doesn’t come with the standard protein aftertaste.

Lenny and Larry’s Complete Cookie, the Chocolate Chip Complete Cookie has been a crowd-pleaser since the day we set up our shop. Satisfyingly firm and chewy, our delectable chocolate chip cookie is lovingly sprinkled with sizeable semi-sweet morsels of chocolate throughout. Keep with tradition by pairing your cookie with a tall glass of ice-cold milk. It’s also Vegan and Non-GMO.

The Christmas period is the time of the year where everyone’s annual weight gain seems to be at the maximum. Even if you’re in good health, the festive period can have a detrimental effect on your healthy diet – especially Christmas food.

We’re not going to tell you that you can’t indulge in the Christmas Day feast or encourage weight loss during the festive season, but instead how to enjoy it whilst keeping your body intake healthier and more efficient when the time comes to work again. Because trust me, especially if you’re losing weight, those mince pies and sleep-deprived drinking sessions aren’t going to help.

Stay Active

The Christmas period is notorious for staying inside on the settee and watching Christmas films such as Elf, Home Alone & Love Actually (no, Die Hard is not a Christmas film). Since you’re more inactive than usual, this contributes to gaining weight since you’re not burning the same amount of calories as you usually do. A study from the ministry of health in New Zealand also showed that it is so much harder to become active again once you’ve been inactive for a long period of time.

Just extending daily tasks such as walking the dogs or playing with your siblings are great ways to keep burning those calories and keeping yourself acting. You could even take a family walk on Christmas Day to bond and keep your mind off the delicious food that’s waiting for you at home.

You can obviously also keep up with your gym routine, but we know how hard it can be over the Christmas period when it is sometimes closed a lot, depending on when Christmas Day falls. Going to the gym will also help you maintain muscle mass.

It’s also important to remember that lack of sleep can cause you to procrastinate exercise.

Watch The Snacks

Your parents have scolded you again for going near the sweets that have been in the cupboard since July as they’re for Christmas. However, that may be a blessing in disguise. During Christmas time, you feel obliged to go for the biscuits and cookies (well, because it’s Christmas) and that can lead to more calories, and when coupled with the lack of activity – can lead to more weight gain.

You can combat this problem at home by just keeping them out of your sight, however at parties when there’s a buffet on offer, you can’t say no. However, you need to be mindful of the snacks you’re eating just because they’re there. In fact, it’s better to eat more food with your meal as the regular food will fill you up better.

Measure Your Portions

During Christmas, it’s easy to eat a lot more because it’s Christmas, why not? Side effects of excessive overeating lead to weight gain, especially if you’re inactive. Around Christmas, the bags/tubs of sweets/food may look a bit bigger. They always state that they are sharing packs, however, they may look deceiving and a 50g bag of chocolate could be meant for two people. Use apps such as MyFitnessPal to track your calories so you don’t get caught out eating more than you should.

SMALLER PLATE

Whilst measuring your portions is always good, on Christmas day you don’t want to measure exactly how many calories are in your Christmas Dinner. A good alternative for this is to use the Delboeuf Illusion, as outlined by Elaine Watson from Food Navigator USA.

The Delboeuf Illusion is when you use a smaller plate to trick your brain into thinking it’s eating more than you are due to it taking up more of a surface area. It has been disputed whether it actually works or not, but it’s worth a try.

Eat A Lot Of Protein

It’s no secret that having a high-protein diet can help you feel full There have been a lot of studies over the years looking into just this.

When you eat, the peptides (digested proteins) block things called MOR’s (Mu-Opioid Receptors). Basically, when these receptors are open, it tells the brain to eat more but when enough peptides block the receptors, it then tells the brain to stop eating which, in turn, tells the gut to release glucose – which then gives the feeling that it is no longer time to eat.

It’s a good thing that Christmas dinner comes with a lot of protein, am I right?

Avoid Processed Foods

Processed foods are everywhere, their convenience makes them so popular.  Christmas dinner favourites such as mashed potatoes and stuffing are widely available among any shop’s chilled section. However, these foods are very unhealthy and are full of fats and sugars which make it so much easier to pile on the calories.

Tesco’s mash contains 195 calories and is extremely high in saturated fats. Whereas in homemade mash potato can be around 120 calories. Whilst it may not seem much, when you eat a lot of mashed potatoes, it will make a difference.

The best way to combat this is to buy fresh ingredients from your local supermarket and create food from scratch. Not only will it be healthier, but it will also be tastier as well.

Weigh Yourself

Remembering to weigh yourself, it will be the most effective way to measure your weight gain and keep it to a minimum. Setting yourself a goal is a good way to measure it as well. If you only want to gain a maximum of 3kg over Christmas, weighing yourself every few days is a great way to make sure you’re still on track. Remember to think of your long term fitness goal.

Drink Healthier Alcohol

Being British means that around Christmas time we consume high levels of alcohol. An article by The Sun notes that a pint of beer is around 244kcal, cider at 216kcal and a double shot of Bailey’s is 175kcal.

However, a gin and slimline tonic can be around 64kcal, 175ml of white wine is 160kcal and vodka and soda is only 60 kcal.

It is important to note however that since they have fewer calories, that doesn’t mean you can drink more as vodka has more units of alcohol than a pint of larger would. See this link here for a full diagram on alcohol and how many units are in each drink.