Weight loss Archives

Protein Foods at a glance

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The following is a list of foods and their protein content in grams:

Dairy Products

  • • Egg whites: 7 whites = 25 grams
  • • Cottage cheese (low fat): 1 cup = 28 grams
  • • Mozzarella cheese (low fat): one 1-ounce stick = 8 grams
  • • Yogurt (low fat): one 6-ounce carton = 5 grams
  • • Yogurt (low fat, plain): 1 cup = 14 grams
  • • Semi-skimmed milk: 1 cup = 8.5 grams

Meats

  • • Beef (lean): 3 ounces (cooked weight) = 25 grams
  • • Chicken breast: 3 ounces (cooked weight) = 25 grams
  • • Turkey breast: 3 ounces (cooked weight) = 25 grams
  • • Turkey ham: 4 ounces (cooked weight) = 18 grams
  • • Pork tenderloin: 3 ounces (cooked weight) = 24 grams

Fish

  • • Ocean-caught fish: 4 ounces (cooked weight) = 25 to 31 grams
  • • Prawns, crab, lobster: 4 ounces (cooked weight) = 22 to 24 grams
  • • Tuna: 4 ounces (water packed) = 27 grams
  • • Scallops: 4 ounces (cooked weight) = 25 grams

 

Beans, Lentils and Grains

  • • Beans (black, pinto, etc.): ½ cup (cooked) = 7 grams
  • • Lentils: ½ cup (cooked) = 9 grams
  • • Quinoa: ½ cup (cooked) = 6 grams
  • • Tofu: ¼ block = 7 grams
  • • Veggie burger: one burger = 5 to 20 grams (varies by brand)

Note: Some ready-to-eat cereals are also good protein sources. Check the label as – some have more than 10 grams of protein per serving.

 

Herbalife. Foods

  • • Formula 1 shake (with 250ml semi-skimmed milk): one serving = 18 grams
  • • Roasted Soybeans: one packet (1 ounce) = 11 grams
  • • Protein Bar: one bar (1.41 ounces) = 10 grams
  • • Formula 3 Personalised Protein Powder

*nutritional values are approximate and may vary depending what brand and products you use.

AN Introduction to PROTEIN

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 It seems everywhere we look someone is promoting a new diet that praises the power of protein.

But whether you want to lose or gain weight, or maintain your current weight, the importance of protein goes far beyond physical appearance and muscle building.

A necessity for every body Protein is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life.

Protein is stored in muscles and organs, and the body utilises it to build and repair tissues, as well as for the production of enzymes and hormones.

Protein also makes it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a “macronutrient,” meaning the body needs relatively large amounts of it. Read the rest of this entry

How to compare weight loss systems

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With literally thousands of products and programs available for weight loss, all of them claiming  magical results and benefits, it’s essential to know how to compare weight loss systems.

Learn to read between the lines by noticing what they DON’T  say.

Use these simple steps to compare the available Diet / Weight loss systems in order to choose the one that suits your own needs, body and lifestyle.

Choosing the right one can maximize your chances of reaching your ideal weight and maintaining it long term.

 

So, how do you compare weight loss systems?

Diets and weight loss programs are a multi BILLION dollar business.

There are  thousands of products and programs offered for  losing weight, and new ones coming out seemingly daily,  each one claiming the best results and showing breath taking before and after photos.

But are all of these offerings really as good as they claim to be? and are all of them suitable for YOUR particular circumstances? Read the rest of this entry

10 easy tips that guarantee weight loss!

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It’s harder to lose weight than otherwise claimed. 

Everyone wants to look slim and smart. But most of us have a few extra pounds which we want to get rid of.
All those nights of binge eating and food therapy are bound to catch up with you eventually.

We need to remember that there is no short cut to losing weight, even though it takes less time to gain it and more time to shed  those pounds.
We have to work and be patient about the results. We can be sure that we will get results, but to expect these results to be achieved overnight is wishful thinking.

Here are a few tips for effective weight loss that have been tried and tested.

I was in the same boat as you are right now. I used to read all the articles and not believe a word  of them because I felt like it was all a gimmick and that, if it was so easy, everyone would be doing it. Read the rest of this entry

5 ways to lower cholesterol

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Whole grains, such as those found in whole-grain bread and pasta, promote heart health. 
Weight loss can have a good effect on cholesterol
Whole grains, fruits and vegetables are important for lowering cholesterol
Quitting smoking can lower risk of heart disease

Cholesterol has long been seen as a villain for heart health, but our understanding of this is now changing.
New recommendations suggest that risk factors should determine who should receive drugs called statins to lower cholesterol levels, and who should simply make lifestyle changes to combat the problem.

Anyone with diabetes, heart disease,”bad” cholesterol over 190 or a 10-year risk of heart attack above 7.5% should be taking a statin, the new guidelines from the American Heart Association and the American College of Cardiology says…. Read the rest of this entry

Metabolism: Truths and Myths

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We hear a lot about metabolism and often blame our “slow metabolism” for our inability to keep our weight under control. But what is metabolism, exactly? And is there anything we can do to change our metabolic rate?

Metabolism basically refers to all the chemical processes that take place in the body in order to sustain life – allowing you to breathe, pump blood, keep your brain functioning and extract energy from your food.

 

When you hear the term metabolic rate  more accurately called basal  (or resting ) metabolic rate  that refers to the number of calories your body at rest uses each day, just to keep all your vital organs functioning.

You burn additional calories through your daily activities and formal exercise, but by far, the majority of the calories that you burn each day are your basal calories.

The number of calories that you burn every day is directly related to your body composition. Think of your body as divided into two compartments. In one compartment is all the body fat; in the other compartment is everything that isn’t fat (e.g., bone, fluid, tissue, muscle)–that’s the fat-free compartment. The size of your fat-free compartment determines your metabolic rate, with every pound of fat-free mass burning about 14 calories per day. Read the rest of this entry

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