Category: Advice

10 Incredible Hemp Protein Powder Benefits You Didn’t Know About

Hemp Protein Powder Benefits

Today’s health market boasts a focus on the benefits of using plant-based proteins and other supplements in your daily life.

This is because according to experts, almost anything plant-based is good for your body.

When a company labels a product as “plant-based,” they are referring to the process in which something is made.

For example, hemp protein powder is considered plant-based because it comes from the process of grinding the seeds of the actual hemp plant to create the powder.

And, because the hemp protein powder packs a punch with essential fats, vitamins, and amino acids, hemp protein powder is considered one of the best plant-based protein powders on the market.

Aside from these already incredible benefits hemp protein powder offers you, this plant-based protein powder also gives you 10 unbeatable benefits that you probably didn’t even know about.

WHY HEMP SEEDS?

Often, people question why hemp seeds have become so popular over recent years.

The truth is, hemp seeds have been around for thousands of years.

While many people have used hemp seeds for centuries, the recent popularity came about when health enthusiasts began to take note of the benefits of putting plant-based formulas in our body.

A few good reasons why adopting hemp seed into your daily routine is a great idea:

Get Washboard Abs in 12 Weeks With HIIT, Weights, and Supplements

Get Those Washboard Abs

I grew up watching tons of high-octane action movies. The star of every tough-guy flick rocked an incredible body with the crown jewel of fitness: washboard abs.

As a teenager, I was convinced that a few hundred sit-ups each day would get me a six pack in no time.

My stomach was sore every morning, but I never achieved that coveted washboard look.

Now I understand that Chris Hemsworth didn’t become Thor on accident. Movie stars have a complete plan they follow to achieve their physiques.

Gal Gadot is Wonder Woman because she changed her entire approach, not by including a few sit-ups.

To get a serious set of washboard abs, you need a strategy that includes weight training, cardio, and the support of well-timed supplements.

7 Proven Tips on How To Increase Your Metabolism and Lose Weight

If you struggle with weight loss, you might feel envious towards those who can eat anything they want without gaining any weight. It’s hardly fair, so how and why does this happen? This likely has everything to do with an individual’s metabolism. The metabolism is how fast—or slow—the body burns calories. So, the faster the metabolism, the more calories are burned. The slower the metabolism, the less calories are burned. But, what determines what type of metabolism you get?

What role does the metabolism play in weight loss? Is there a way to speed up your metabolism—or are you stuck with it for the rest of your life?

These are common questions asked by aspiring athletes and those who struggle with losing weight.

The good news is you CAN help speed up your metabolism, but we’re afraid that you are going to have to do a lot more than simply taking a pill or eating different foods.

Read on to learn more about the science behind the human metabolism, how it plays a role in weight loss, and what you can do to help turbocharge your metabolism to accelerate weight loss and fat burn.

What is the Metabolism?

Before we get into how the metabolism plays a role in weight loss, let’s first take a look at the science behind the metabolism, including what it is and how it works.

The human metabolism or metabolic rate is defined as a series of chemical reactions that create and break down compounds to provide the body with sufficient energy. Simply put, metabolism is the rate at which your body uses energy and burns calories.

The metabolism can be broken down into two main categories: catabolism, the breakdown of molecules for energy consumption, and anabolism, the synthesis of compounds required by cells.

Interestingly, the body burns calories in different ways. Some examples include the following:

  • The energy required for your body to function
  • The energy required for your body to stay at rest (basal metabolic rate [BMR])
  • Engaging in daily activities
  • Regular exercise

As you can clearly see, you have the power to control the speed of your metabolism, simply by engaging in daily activities, exercise, and also consuming proper nutrition.

The energy required by your body to function or stay at rest (basal metabolism, resting metabolic rate, or BMR) are often related to genetics. Furthermore, basal metabolism is also related to non-exercise activity thermogenesis (NEAT). Non-exercise activity thermogenesis is the energy expenditure for day-to-day activities that fall between sleeping and exercising.

Non-exercise activity thermogenesis relates to activities, such as walking, typing, doing simple tasks, yard work or simply moving about your day. These activities all play a role in your overall metabolic rate.

So, yes, part of how your individual metabolism works greatly depends on the genes you inherit from your parents. Some people are lucky enough to inherit genes that give them a faster metabolism.This is why some people can eat all the junk food they want without gaining an ounce. Those who aren’t as lucky and inherit a slower metabolism will likely gain weight much easier or struggle to lose weight.

What Causes a Slow Metabolism?

Other than genetics, one of the most common causes of a slow metabolism or low metabolic rate is an underactive thyroid, or Hypothyroidism. than others.

The Thyroid gland produces the Thyroid hormone, which is essential for maintaining healthy bodily functions. In fact, the thyroid is used by almost every organ in the body! However, a thyroid hormone deficiency can cause many health issues, including a slow metabolism. Hypothyroidism can also cause other symptoms, such as extreme fatigue, weakness, constipation, cognitive interruptions, lower appetite, joint pain and even interruptions in the menstrual cycle.

How Proper Nutrition Can Help Boost Metabolism

Furthermore, studies show that there is a link between the metabolism and nutrition. The availability lack thereof—of sufficient nutrition and nutrients can impact the metabolic rate and even the resting metabolic rate efficiency. Feeding the body a sufficient supply of quality nutrients will supply the body with good energy in the form of calories, which is necessary for the body to function.

Without proper nutrition, the body cannot properly synthesize, nor can it keep up with repairing body tissue and cells, which can make you feel blah.

The metabolism relies on receiving nutrients to break down in order to process and produce energy for the body. This energy is then used by the body to create new proteins and nucleic acids.

For example, a proper diet that includes metabolism-boosting foods should include a healthy, nutritious blend of carbohydrates, lipids (healthy fats), protein, vitamins, minerals and water.

Let’s take a deeper look at each source…

Carbohydrates and Metabolism

But, wait a minute… aren’t carbs bad for you and make you gain weight?

Technically, yes—but it’s moderation and eating the right carbs that are key. Remember, carbohydrates provide the body with the energy that it needs to complete the synthesis process. However, there are different types of carbs that aren’t as healthy as others. Carbohydrates come in three different forms:

  • Starch Essential energy source
  • Sugar (glucose) Essential for building and repairing body tissue for daily activities
  • Fiber – Important for digestive health and overall bodily functions

Carbohydrates make up approximately half of the typical daily American diet. The most common sources of carbohydrates include the following:

  • Pasta
  • White or wheat bread
  • Potatoes
  • Rice
  • Oats

Protein and Metabolism

Lose Weight

Most of us know that protein plays an essential role in the body. It helps blood and oxygen circulation, build and repair cells, body tissue, and even muscle. In fact, proteins are part of every single cell in the body. Proteins are also important for energy production.

The essential amino acids include:

  • lysine
  • tryptophan
  • methionine
  • leucine
  • isoleucine
  • phenylalanine
  • valine
  • Threonine

Furthermore, proteins contain amino acids. Amino acids are known as the “building blocks” of proteins. They also play an important role in the protein synthesis process. This helps boost metabolism, muscle growth development, and lean body mass.

Amino acids also help provide the body with a sufficient energy supply when the body has used up its source of carbohydrates and other foods. This is often why people on a low-calorie diet often see almost immediate weight loss. However, if you reduce your caloric intake too much, this can have adverse effects. Starving your body of amino acids will prevent the body from building protein molecules, or building muscle.

Additionally, the body also requires various types of proteins to help repair DNA, cells, body tissue, and muscle tissue, especially after a workout. Amino acids and protein molecules are also important for other areas of the body, such as promoting hair, nail, and skin health. You can get some amino acids from food. These amino acids are known as “essential” amino acids. Consuming high-protein foods can also help increase the body’s supply of amino acids, which can help build muscle. The foods that provide the body with the best supply of protein include the following:

  • Red meat or beef
  • Eggs
  • Whey protein
  • Milk and cheese
  • Soybeans
  • Some legumes
  • Nuts and seeds
  • Some vegetables
  • Whole grains or oats

Lipids (Fat) and Metabolism

Most people who are struggling to lose weight see or hear the word “fat” and instantly freak out and avoid it like the plague. However, the body does need a healthy supply of fats in order to provide the body with energy.

The key word is HEALTHY. By this we don’t mean fast food, ice cream, or pizza. In fact, lipids provide the body with twice as much energy as carbohydrates. Additionally, lipids also help the following:

  • Form cellular structure
  • Protect vital organs
  • Absorb fat soluble vitamins
  • Create an energy storage

Now, there are two different types of fats: saturated fat and unsaturated fatty acids. Can you guess which type of fat is the “bad” fat?

Saturated fat is often linked to cholesterol, which is the bad fat. Saturated fat is linked to high blood pressure, high cholesterol, and heart disease. Saturated fat is also directly linked to weight gain.

On the other hand, unsaturated fatty acids are the “healthy” fats, which are mostly found in fish, some nuts, seeds and even coconut oil. Essential fatty acids include unsaturated fatty acids like linoleic, linolinic, and arachidonic acids.

In fact, many individuals swap out cooking oil, which is a saturated fat with coconut oil. Coconut oil contains many medium-chain fats, which can help increase metabolism. Studies have actually shown that medium-chain fats increase metabolism rates by up to 12 percent.

Vitamins and Minerals and Metabolism

Although vitamins and minerals that come from various foods do not directly provide the body with energy, they are still important for improving the metabolic rate and metabolic functions.

In fact, without consuming a sufficient supply of vitamins and minerals on a regular basis, this could lead to a deficiency, which can cause a long list of health issues.Here are some of the important minerals that should make an appearance in your daily diet:

  • calcium
  • phosphorus
  • iron
  • sodium
  • potassium
  • chloride ions
  • copper
  • cobalt
  • manganese
  • zinc
  • magnesium
  • fluorine
  • iodine

Additionally, vitamins are essential to the body mainly because the body cannot produce them on its own, just like some unsaturated fatty acids. Therefore, it’s important to “feed” the body some of these essential vitamins for a healthy metabolism:

  • Vitamin A
  • B2 (riboflavin)
  • Niacin or nicotinic acid
  • Pantothenic Acid

All in all, nutrition clearly plays an important role in how fast—or slow—the metabolism works to burn calories and use energy. So, if boosting your metabolism is one of your goals, then the first place to start is your own diet.

Starting a low-calorie diet is a good idea, but it’s important to eat an equal supply of carbohydrates, proteins, healthy fats, vitamins and minerals every day will make a huge difference in the efficiency of your metabolism. In fact, adding a pinch of cayenne pepper to foods is also said to help for boosting your metabolism.So, what other factors play a role in your metabolic rate? What else can you do to increase your metabolism and energy expenditure?Don’t worry—we aren’t done yet.Continue reading for some additional metabolism boosting tips.

How to Increase Metabolism

1. Increase Your Protein Intake – As we mentioned above, eating the right foods can speed up your metabolism. Although getting an equal supply of carbohydrates, healthy fats, vitamins and minerals are all important, increasing your protein intake every day will certainly boost your metabolic rate and even your resting metabolic rate.Eating food naturally increases your metabolism for several hours. This is known as the thermic effect of food (TEF). When you feed your body a supply of calories, this signals the body to begin digesting and processing your food. This process in and of itself burns calories, which increases your metabolic rate. Protein sources boost TEF levels more than other foods. For example, protein increases TEF by up to 30 percent, compared to only 10 percent for carbs and 3 percent for fats.Not only does protein boost TEF the most, some sources of protein take longer for the body to digest, leaving you feeling full and satisfied longer. This can prevent overeating or snacking later in the day or evening.

In fact, studies have shown that people consume approximately 400 fewer calories per day when protein makes up at least 30 percent of their diets.When you eat healthy supplies of protein and cut out snacking, you will likely notice a drop in the scale and more room in your jeans almost immediately.

2. Stay Hydrated – Many people don’t realize that many beverages they consume, such as soda, juice or other sugary drinks are actually causing them to gain weight and preventing them from losing weight.

Therefore, simply replacing those sugary drinks with cold water will not only keep the body properly hydrated, but you will automatically reduce your caloric intake each day, which can help accelerate weight loss.Furthermore, studies have also shown that drinking cold water can help speed up your metabolism. Drinking at least two (8-ounce) glass of water each day increases BMR (resting metabolic rate or basal metabolism) up to 30 percent for approximately 60 minutes.

Cold water works best because the body uses its energy supply to help warm up the water to body temperature.Additionally, water can also help you feel full longer, which can prevent you from eating extra calories that you really don’t need. It also provides the body with other benefits, such as clearer skin.

3. ExerciseYou probably already knew that exercise would be on the list. In fact, any type of exercise, particularly high-intensity interval training (HIIT) workouts is the best way to burn fat and boost your metabolic rate significantly, even hours after you have finished your workout. Although any type of aerobic, anaerobic or cardio workout is great for burning fat and losing weight, studies have shown that engaging in HIIT workouts are more effective at speeding up metabolism than other types of exercise.One study showed that 12 weeks of continuous high-intensity interval training HIIT workouts and regular physical activity reduced body fat by up to 17 percent.

Furthermore, lifting weights is also great for increasing your metabolism. This is because building muscle can help boost your metabolic rate, which means you will burn more calories each day, even while the body is at rest.Studies have shown that individuals who participated in regular resistance, strength training, and weight training increased muscle mass, metabolism, and overall strength.So, not only will weight training help you bulk up, it will also increase your metabolism and help you retain muscle mass, which also results in a higher and faster metabolism.

4. Take a Stand—Literally We all know that too much sitting is bad for human health. In fact, some experts believe that too much sitting is as bad—if not worse—than smoking. Sitting for long periods of time doesn’t burn many calories, which can inevitably lead to weight gain. If you have a desk job or you spend long periods of time sitting in a car, then it can be difficult to stand up. However, studies have shown that standing up at work can burn extra calories (even up to 175 calories per day!) This is why many companies have invested in standing desks for their employees.If a standing desk isn’t an option, then try to make an effort to stand up frequently, take breaks, go for walks or spend your lunch break at a local gym (if your schedule and job allows, of course).

Making an effort to stand up more during the day can help boost your metabolism, lose weight and burn fat, and simply promote general health. So, take a stand—literally—and make an effort to be as active as possible during the day.

5. Go Green—With Green TeaSome experts and people believe that drinking green tea to help burn fat is a myth. However, other studies have shown that drinking green tea on a regular basis can increase the metabolism by up to 5 percent.So, what is it about green tea that is so fabulous and helps you lose weight?

Green tea help convert some fat stored in the body into free fatty acids, which help increase fat burn. Furthermore, green tea has virtually 0 calories, which is great for reducing caloric intake and weight loss.With that being said, some people who have tried green tea did not see an effect on their metabolism at all. This would explain why some experts do not believe that green tea has any impact on metabolism, and why others believe it does. All in all, it would appear that green tea affects some people and not others.All in all, try drinking green tea on a regular basis to see if it helps you. Even if it doesn’t, green tea contains high levels of antioxidants, making it one of the healthiest beverages you can drink.6. Get a Good Night’s SleepIf you are trying to lose weight, and dieting alone doesn’t seem to help, pay closer attention to your sleep habits.

If you are going to bed too late, or having trouble falling or staying asleep, then your lack of sleep may be linked to weight gain or your inability to lose weight.In fact, studies have shown that a lack of sleep is linked to obesity. Furthermore, one of the biggest negative effects on the metabolism is sleep deprivation.

A lack of sleep can also lead to increased blood sugar levels, which is linked to the risk of Type 2 Diabetes. Interestingly, a lack of sleep has also shown to increase hunger, which is often why many people who are sleep deprived often feel hungrier and struggle to lose weight. All in all, you can easily burn fat, lose weight, and naturally speed up your metabolism by making it a point to get a good night’s sleep.

7. Drink CoffeeMuch like green tea, some experts believe there is a direct link to caffeine intake and losing weight and boosting your metabolism. On the other hand, others believe that caffeine intake can have adverse effects, causing weight gain in some individuals. Studies have shown results favoring both beliefs. Studies have shown that an increase in caffeine can help increase metabolism by up to 11 percent. However, this study may be linked to lean individuals more so than obese individuals.

Other studies have shown caffeine intake increased fat burning by only 10 percent in obese individuals whereas lean individuals increased fat burning up to 29 percent.Again, much like green tea, you might have to try drinking coffee yourself to see if it works for you. However, yes, consuming too much caffeine can also cause other health issues, one of which is sleep deprivation. So, be sure to limit coffee to only one or two cups per day.

Conclusion: How to Speed Up Your Metabolism

So, there you have it. Boosting your metabolism is entirely possible. Some individuals may need to commit to a lifestyle change, such as one that involves being more active and adjusting their diets, such a low-carb or low calorie diet.

Others may need to minor changes, such as giving up soda or getting a good night’s sleep every day.All in all, the next time you look at a friend or someone you know eat large quantities of junk food with envy, remember that there are things that you can do to boost your metabolism.

Although it is never a good idea to indulge in junk food all the time, simply making some lifestyle changes or changes in your daily routine can have a huge impact on your metabolism. Be patient—you won’t see a boost in metabolism overnight or even in a few days. However, we are willing to bet that you will begin to notice a difference in how you feel and your energy levels. This is the first start to a faster metabolism.

The next step? Losing weight, keeping it off, and saying goodbye to body fat for good!

How to Get a Six Pack in 12 Weeks (or Less!)

Are you envious of the men and women who have rock-hard abs? The chiseled, toned, ripped look is what every person desires, but seldom actually achieve.

Why?

There are many reasons for this, but we won’t lie… Getting “six pack” abs requires discipline, precision, hard work and toning the rectus abdominis.

It requires following a strict abs diet, engaging in a regular abs workout and cardiovascular exercise routine, and becoming in tune with your body.

But, before you close out this article and think, “Pfft… I will never be able to do that…”, you CAN. And we are about to show you how…

In this guide, we will show you EXACTLY what you need to do to get six-pack abs in 12 weeks—or less!

YES, it will require some work on your part. YES, it will require a lifestyle change.

NO, it won’t always be easy, but—YES, you CAN do it.

Summer is on Its Way… Is Your Beach Body Ready?

You promise yourself the same thing every year… “THIS is the year I’m going to get in shape.”

However, life often gets in the way, and conquers us before we get the chance conquer our physical fitness goals.

You may have been training for months, have dropped weight, and have increased lean muscle mass, but you still can’t seem to get those six-pack abs or the physique you so badly want.

Although this guide will give you some tips on what you should be doing to get a flat stomach and toned abdominals regardless of your fitness level or weight loss goals, it’s important to remember that what works for one individual may not work for another.

All in all, disciplined practice and eating are a MUST in order to simultaneously burn stubborn body fat and build muscle to allow those toned abdominals and sexy physique to show.

Your ability to achieve a six-pack in 12 weeks also depends on your current physique, fitness levels, and genetics.Remember, often the hardest part of any journey is the first step…So, if you are ready to take it, then read on…

Step-By-Step Instructions To Getting Perfect Six-Pack Abs

If you have never worked out a day in your life, it can be physically and mentally difficult to start. You tell yourself: “I’m going to start working out tomorrow.”

​Then, when tomorrow comes, you find excuses to avoid getting to the gym or eating a salad for lunch when you are badly craving pizza.

If you are an avid athlete, and you spend more than half your week at the gym, you think you are eating the right foods and doing the right ab workouts.

However, as time goes on, and you still can’t see your six-pack abs, then you might be feeling frustrated or maybe even angry with yourself. All in all, motivation is dwindling and you need to find another solution.

There is a ton of products, supplements, advice and tips on the web that promise to help individuals get six-pack abs, but few actually deliver. Furthermore, the majority of advice and tips are often flawed or are a matter of opinion rather than based on proven, scientific facts.

So, who and what do you believe?

 This is why combined the best tips from some of the biggest names in sports, nutrition, and fitness to develop this comprehensive guide to getting perfect six-pack abs in 12 weeks or less—that actually works.

How to Get Ripped: De-Bunking Ab Myths

If you believe that the key to unlocking abdominal definition that you can see from miles away is all about core and ab workouts, think again…

Yes, core and abs workouts (such as crunches and leg raises) are important, but they aren’t a one-size-fits-all solution that works 100 percent of the time.Some other crucial factors that play a role in burning stubborn fat and building a six-pack, include:

  • Proper nutrition
  • Nutrient timing
  • Core workouts and training
  • Full-body training
  • Protein supplements

Step 1: Count Calories – If you hate counting calories, don’t fret. The first step in your six-pack ab journey is to take a good, hard look at your calorie intake. What are you eating and how much?

A good rule of thumb is to pay particular attention to the amount of protein, carbs, and healthy fats (fatty acids) you consume on a daily basis.

Follow a high-protein diet, moderate to low-carb diet, and moderate fat diet:

  • 40 percent of your calories come from protein
  • 40 percent from carbs
  • 20 percent from healthy fats (such as fatty acids)

Following this guide will naturally reduce your calorie intake, and build in a low-calorie diet. Most low-calorie diets can range from 300-700 calories, depending on your gender, height, weight and physical activity levels.

When building muscle, burning stubborn fat, and losing weight, the biggest priority is protein intake. The body digests proteins at a much slower rate, which can help you feel full and satisfied over a longer period of time.

This then naturally suppresses appetite and keeps you from snacking throughout the day or in the evening before bed. The body’s metabolism also utilizes protein to supply the body with energy and to build muscle.

Many people who successfully stick with step one will easily shed those extra pounds within the first week or two. This is often due to the loss of water weight, not necessarily stored body fat.

After they shed their extra pounds, they often “plateau”, where they stop losing weight and burning fat—or so it seems. This then decreases motivation to stick with a diet or workout. Then, they eventually fall off the abs diet and exercise plan before they really see desired results…

If this is exactly where you are at, then this could mean that you are still consuming too many calories. This is why it is important to count calories at the beginning of the program.

This will provide you with insights as to what you eating and how much. As a result, you may need to adjust your caloric intake as well as your protein, carb, and fat ratio.

Step 2: Low-Carbs, High-CardioAs we mentioned above, most people believe that the way to six-pack abs is to focus on core workouts. Yes, core workouts are important, but they shouldn’t make up 100 percent of your exercise routine.

Although many groan at the thought of doing cardio, it is necessary for burning stored fat in the abdominals in order to begin to see a flat stomach.Start by making a plan for each week. Your plan should include a blend between a low-carb diet and high-cardio workout several days out of each week.

For example, reduce your carbohydrate intake to less than half of your daily calories. The best way to do this is to only consume ONE serving of carbohydrates in ONE meal. So, pick one meal at least two to three days each week and consume ONE carb of your choice. Your options can include potatoes, whole grains, bread or pasta.

Then, focus on upping your protein, such as red meat, beef, chicken or fish for your other meals. You can also swap out carbs for leafy green vegetables, such as lettuce, broccoli, or low-sugar fruits.Here is an example of what a low-carb diet plan may look like:

Breakfast: Cereal, a bagel or toast

Lunch: Leafy green salad

Dinner: Vegetable stir fry with grilled chicken or fish—no pasta!

Breakfast: Hard-boiled egg whites or scrambled eggs

Lunch: A sandwich (wheat or white bread) with lean turkey or chicken

Dinner: Leafy green salad or vegetable stir fry with quinoa

Breakfast: Banana and peanut butter or a fruit smoothie

Lunch: Leafy green salad, raw vegetables with hummus or avocado

Dinner: Sweet potatoes, grilled chicken or beef, or pasta

Some athletes that stick to a low-carb diet and high-protein diet religiously believe that consuming the largest amount of calories for the day in the morning works best, especially if you have planned an afternoon or evening at the gym.

Eating a smaller or lighter meal in the evening can prevent food from not properly digesting during the night, which can help accelerate weight loss and fat burn.

On the other hand, following a low-carb diet can negatively impact your energy levels. So, the amount of carbs as well as the timing in which you consume them can differ from person to person. You may have to figure out when, what, and how much works best for you.

By following this low-carb diet and high-protein diet for at least three days per week for 12 weeks, and bumping up your cardio workouts to at least 30 minutes per day, the combination of your low-carb and lower caloric intake and intense cardio workouts will burn more fat.

Step 3: High-Intensity Interval Training (HIIT) In addition to adjusting to a low-carb diet, make sure you HIIT the gym—literally. High-intensity interval training (HIIT) is a proven way to burn more calories and melt away body fat.

HIIT routines combine intense intervals of cardio, steady cardio, and low-intensity cardio, all of which are important for a well-rounded, fat-burning, and ab-boosting cardiovascular workout.

High Intensity Interval Training (HIIT) involve workouts that increase your heart rate in intervals. This means that HIIT workouts involve both high-intensity and lower-intensity workouts.

The high-intensity sessions burn more calories, and then the lower-intensity sessions allow the body to rest for a brief time before the next high-intensity session. The whole point behind HIIT is to burn more calories and in less time. This elevates the metabolism, which accelerates fat burn due to excess post-exercise oxygen consumption (EPOC).

This means that body gives off more heat than normal, which also helps boost lean muscle mass.So what exactly is considered an HIIT workout? Here are a few common examples below.

  • Full body weight training
  • Brisk walking and/ or running
  • Intense cardiovascular exercise (for longer periods of time)

Here is an example of what a HIIT workout plan looks like:

  1. Begin with a light warm-up 
  2. Then, do at least one minute of sprinting
  3. Three minutes of slow jogging
  4. One minute of sprinting
  5. Cool down

If one minute is too intense, you can swap out one-minute intervals with 30-second intervals instead. Over time, as your cardiovascular strength and stamina will improve.

Studies have shown that engaging in highly intense exercise on a regular and consistent basis can burn more body fat, and even help reduce blood pressure!

Furthermore, some studies have shown that performing HIIT workouts on an empty stomach be more effective for fat burning purposes.

Step 4: Up Your Protein Sources We talked a little bit about reducing carbohydrate intake and replacing carbs with protein. Reducing carbs obviously means reducing your overall calorie intake, however, the body still needs energy, especially if you are engaging in cardio and HIIT workouts.

Therefore, substituting carbs with a high-protein diet can help give your body the energy supply that it needs for building muscle and burning fat. The body needs more protein and amino acids when increasing physical activity levels. This is because cells throughout the body die each day. Proteins come to the rescue and help regenerate cells, muscle tissue, and repair muscles after a workout.

Therefore, the body requires a sufficient supply of amino acids to ensure an efficient cell regeneration process.On the other hand, many athletes and aspiring bodybuilders often get frustrated when they don’t see a boost in lean muscle mass even after consuming large amounts of protein.

It’s important to remember that just because you increase your protein intake doesn’t necessarily mean that you will automatically build more muscle. If you are struggling with muscle growth, then you may need to try a high-protein diet rather than eating insane amounts of protein.

What is a High-Protein Diet?

We wish that we could tell you exactly how much protein you should eat to build muscle, burn fat, and get ripped, but this depends on multiple factors as well as each individual. You may have to figure out what protein sources work best for you.

 

The Best Sources of Protein

Not all protein sources are created equal—nor do they yield the same results for every person. The biggest differences between each source of protein is digestion and absorption speed and efficiency, how the body utilizes those protein sources, and the different amounts of essential amino acids.Here are some of the most common animal-based protein sources and plant-based protein sources for meat-eaters, vegans, and vegetarians:

  • Beef or Red Meat
  • Undenatured whey protein
  • Egg protein
  • Milk or cheese
  • Nuts and seeds
  • Whole grains (such as quinoa)
  • Soybeans
  • Soy milk
  • Peas
  • Hemp
  • Tofu

The bottom line is consuming a well-rounded, healthy high-protein diet that is the right blend of meat, dairy, eggs and fish (protein and fatty acids), you will not only lose weight, but also see a reduction in overall body fat percentage, and a noticeable flatter stomach.

 

What is Undenatured Whey Protein?

It’s no secret that both vegans and vegetarians have it harder when trying to increase their protein intake. This is why many vegans, vegetarians, and even meat eaters will supplement their protein intake with a source of undenatured whey protein supplement.

Undenatured whey protein is minimally processed protein that is processed in a way that preserves the natural nutrients found in natural, pure whey protein. Undenatured whey protein supplements often come in a powder form that is easily mixed with water or a smoothie for a truly nutritional protein shake.

Many undenatured whey protein supplements are animal-based and plant-based for different dietary preferences and allergies.

However, it’s worth mentioning that as you begin to build more lean muscle, keeping up with your protein intake—and your hydration—becomes even more important.

If you begin to build more lean muscle, if you don’t maintain a healthy amount of protein or water, then you can put yourself at risk for developing a protein deficiency or even becoming dehydrated. This means that you could end up losing all the strength, muscle, and the flat abs you worked so hard to achieve.

Remember, a reduction in muscle mass will definitely cause the scale to drop, but it may not be a good thing… This could mean that you are losing your flat abs, too. So, be sure to keep up with a healthy protein intake and stay hydrated!

Step 5: Core and Ab Workouts – Now that we have thoroughly addressed the importance of low-carbs, high protein intake, HIIT training and cardio, and how a combination of all of the above will help reduce your body fat percentage and help you get ripped and flat abs, now we can focus on core workouts. Here are some abdominal exercises you can try to help you get a flat stomach:

  • Crunches
  • Leg raises (and their variations, such as hanging leg raises or knee raises)
  • Squats
  • Planks
  • Bicycle kicks
  • Abdominal twists (with medicine ball)
  • Exercise ball pikes

No, you don’t have to engage in abdominal exercises or core workouts every day; however, fitting abdominal exercises and core workouts into your workout routine at least two to three times per week will help further build up your abdominal muscles while simultaneously lose fat.

Does Timing Matter?

Now that you have a better understanding of what foods are great sources of protein—and how both cardio and ab workouts are important—does timing matter?

Should you eat protein before or after a workout?

What times are better for working out—in the morning? Afternoon or evening?

Some bodybuilders recommend consuming protein every three hours. Other fitness experts recommend working out first thing in the morning on an empty stomach to burn fat; some recommend in the afternoon to help increase productivity and energy levels to get through the rest of the day; others recommend working out in the evening before bed to allow the body to fully rest and restore.Some believe timing has no effect at all…

Although these studies may be inconclusive, and after reviewing numerous sources, it is likely best to figure out the right amount of protein you should consume each day, and when, and what workout times work best for you and your schedule.

All in all, it really comes down to becoming in tune with your body and determining how you feel and when as well as seeing results.

Conclusion: How to Get Ripped Fast

In summary, if you have been struggling to lose weight, build ab muscles or sticking to an abs diet that actually works, then the first thing to do is plan a combination of a low-carb diet and high-protein diet (that naturally creates a caloric deficit to help you lose weight and burn fat), cardiovascular exercise and HIIT, and add some abs workouts into your exercise regimen.

If you need help increasing your protein intake, then try a whey protein source, such as a undenatured whey protein powder.

You may need to play with what foods to eat, when to workout and what exercises you enjoy and that work best, and also try different whey protein supplements at different times and days to find the plan that truly works for you. It is also helpful to determine the best and safest abs diet and abs workout plan for women’s health and men’s health.

It can definitely involve trial and error, so try keeping a journal, food diary or an app that tracks your what you eat and how much as well as your workouts. Use a calendar to plan your meals and days and times when you plan to hit the gym.

Even though you might look at yourself everyday, you may not notice visual differences right away. Therefore, taking periodic selfies can help you visually track your progress. By sticking to this abs diet and abs workout plan for at least 12 weeks, you will begin to notice a reduction in overall body fat percentage, increased stamina and strength, and ripped abs.

Depending on your physical activity levels and fitness levels, you may even see ripped abs in less time! The key is patience, persistence, and consistency.

Your abs are there, but you just might have to work a little harder to get them to pop!

The Best High Protein Diet Plan

The Best High Protein Diet Plan

Sure, a high-protein and low-carb diet will help you lose weight—over the short term. But there is conflicting information surrounding high-protein diets regarding their effectiveness, long-term results, and safety.

For example, low carb diets have proven to result in a loss of muscle tissue (glycogen) and water loss, not necessarily fat loss.

However, there are a number of high protein diets that provide the body with the vitamins, minerals, nutrients and amino acids. Ensuring a well-rounded, balanced diet is key.

So, this begs the questions: What is the best high protein diet plan?

How much protein should I consume? Will a high protein diet help build more muscle? 

Unfortunately, there isn’t a “one-size-fits-all” answer for everyone. The best high protein diet and the amount of protein you consume ultimately depends on your body type, your fitness levels, your weight loss goals and your dietary preferences.

So, let’s find out more…

HOW DOES THE BODY LOSE WEIGHT, BURN FAT, AND BUILD MUSCLE?

Before you can understand what high protein diet is best for you, you need to understand how the body works to lose weight, burn fat, and build muscle.

So, let’s start at the beginning…

WHAT IS GLYCOGEN?

What most people don’t realize is that many low carb diets result in a break down of glucose stored in muscle tissue.

This is known as glycogen. Glycogen requires water to “feed” or hydrate muscle tissue. Without the presence of glycogen, water is simply excreted via urine.

Therefore, we can conclude that the weight loss experienced with a low carb diet is really weight loss due to water weight. When an individual returns to balanced diet, the weight will return.

The weight gain isn’t due to fat storage but rather glycogen storage. Consuming carbohydrate sources is necessary in order to replace glycogen.

Although weight loss from water weight doesn’t seem like a bad thing, it’s worth noting that any modification in food or water intake can have different impacts on the body, and every individual.

This is why many low carb diets are considered dangerous. In fact, the most common results of a lack of glycogen is fatigue, lethargy, or the inability or lack of motivation to exercise.

Rather than cutting out carbs completely, many dieticians, doctors, and nutritionists recommend adding one serving of carbs (whole grains, bread, sweet potatoes or whole wheat pasta) each day in order to maintain a healthy balance of glycogen.

WHAT ARE AMINO ACIDS?

Next up on the list is amino acids. If you are trying to lose weight and build muscle, then this section is for you. Consuming foods that provide the body with an excellent source of amino acids is the key.

Amino acids are often referred to as “the building blocks” of proteins, and are also responsible for many crucial bodily functions, such as protein synthesis and even increase serotonin and adrenaline. Protein synthesis is the process of building lean muscle mass.

Amino acids that are consumed from foods are known as “essential amino acids”. Essential amino acids give the body a surge of energy when the body has run out of food to burn or if carbohydrate or calorie intake has been reduced.

This is important for individuals who want to try a high protein diet. Most high protein diets significantly reduce carbohydrate and caloric intake, which can naturally and significantly deplete the body’s energy sources.

In addition to amino acids, the body also needs different types of proteins in lose weight, burn fat, and gain muscle. Each type of protein has its own special job, including repairing and restoring cells, body tissue and muscle tissue, and even promoting hair, nails, and skin health, just to name a few.

 When you “feed” your body with high protein sources, the body uses the proteins and breaks them down into amino acids. The body then uses those amino acids to gain muscle.
So, if you choose a diet that is low in protein, then you may put yourself at risk for a nutritional deficiency, which can have adverse effects.
For example, if you are an avid gym goer, athlete or bodybuilder, and you reduce your protein intake, then you will likely find it difficult to build muscle mass, to stay motivated at the gym or even experience frequent muscle soreness.

This is because amino acids also help to repair muscles after an intense workout, which is why high protein diets are so important for losing weight, burning fat, and gaining muscle.

 

WHAT CONSISTS OF A HIGH-PROTEIN DIET?

Now that you have a better understanding of how and why the body uses and needs protein and amino acids, it’s worth mentioning that not every type of protein is created equal.

Furthermore, different sources of protein can have different results and effects on every individual.

Each protein source differs in how quickly the body digests it as well as the amount of the protein that is utilized by the body. Each protein is rated differently.

For example, proteins are rated according to the following:

  • Protein Efficiency Ratio (PER)
  • Biological Value (BV)
  • Net Protein Utilization (NPU)

Here are some of the most common protein sources as well as the protein NPU and protein BV information for each source to help you determine which protein sources you should include in your high protein diet.

Red Meat or Beef – One of the most common sources of protein is beef or red meat.

This is because the body typically digests beef quickly, and uses between 70 to 80 percent of beef. Beef also provides a large source of essential amino acids.

However, although beef is a great source of protein, it is also high in saturated fat and cholesterol, which is why many high protein diets don’t permit it, especially for individuals who are trying to lose weight.

Whey Protein – Bodybuilders and fitness experts love drinking whey protein shakes.

Whey protein is often available in a powder form and is relatively easy to add to water or a milkshake and take with them on their way to the gym.

The body also digests whey protein quickly, and the body uses up to 90 percent, making it an incredibly efficient source of protein. Whey protein is also incredibly high in essential amino acids, including branched-chain amino acids (BCAAs), such as Leucine.

BCAAs are also an excellent protein supplement for vegetarians and also individuals who have a protein deficiency.

Eggs or Egg Whites – Eggs and egg whites are another excellent source of protein.

However, the body is slow to digest them, when compared with beef or whey protein. On the up side, eggs have a high amino acid profile.

Although eggs tend to be high in cholesterol, this is why egg whites are a great option. Furthermore, the body uses 90 percent of egg protein, making it an efficient source.

Fish – Fish is low in saturated fat and cholesterol, and is considered a lean source of protein. The human body also uses approximately 80 to 83 percent of protein from fish.

Peanuts and Nuts – Peanuts are a source of protein that many individuals forget about—and that also make a healthy snack!

In fact, many vegetarians and vegans consume peanuts, nuts, and seeds for a complete source of protein.

Peanuts are naturally high in protein and healthy fats (omega fatty acids), but their digestibility and efficiency are only 43 percent.

So, peanuts and nuts are a great source of protein, but they aren’t as efficient as some other sources.

If you maintain a well-rounded, balanced, and healthy high-protein diet—complete with the right blend of healthy fats, cheese, and lean protein, you will not only see weight loss results, but you will also notice more toned muscle replacing fat.​

It’s important to remember that losing weight and simultaneously building muscle might not always show a drop in the scale that you might hope.

Muscle weighs more than fat, so although you might not see the numbers on the scale go down, you will likely notice an improvement in your physique, energy levels, and also how well your clothes fit.

All in all, consuming a healthy, high-protein diet will help you gain muscle and accelerate fat loss.

HIGH-PROTEIN FOODS FOR VEGETARIANS AND VEGANS

High-Protein Foods for Vegetarians and Vegans

These protein sources are great, but what do you eat if you are a vegan or a vegetarian?

The truth is vegans and vegetarians have a harder time getting the protein they need to build muscle, boost energy levels, and that also have a high protein NPU.

Yes, some vegetables and foods are naturally high protein sources, but they also have less amino acids than others. For example, peas and brown rice have more protein than hemp seeds.

Here is a list of the best sources of plant-based protein for vegans and vegetarians:

Whole grains (such as quinoa) – Not only is Quinoa high in fiber and protein, it also has a protein biological value (BV) of 83 percent, which means that it is one of the easier plant-based proteins to digest.

Soy beans – Soy beans have a high protein biological value of 96 percent, and can easily be added to salads, stir fry meals, and other nutritional shakes.

Peas – Is a pea a vegetable or a fruit? Although many fitness and nutritionist expert opinions differ, peas definitely fall into the legume family, which make them a rich source of protein.

In fact, one serving of peas delivers between 5 and 8 grams of protein. Furthermore, pea protein is also a rich source of essential amino acids and BCAAs, including leucine, isoleucine, and valine.

On the other hand, peas have a lower protein biological value. But this can easily be recouped by combining peas with brown rice or other vegetables. Depending on the foods that you combine with peas, you can maximize the biological value of peas up to 80 percent.

Tofu – Tofu is the go-to protein source for many vegans and vegetarians. Tofu contains eight essential amino acids (BCAAs), however, the biological value of Tofu is only 64 percent.

Soy Milk – Soy is one of the best sources of plant protein, however, soy also comes in different forms. Different forms of soy have different biological values. However, soy beans have a biological value of 96 percent. Soy milk is slightly lower at 91 percent.

 

DIFFERENT TYPES OF HIGH PROTEIN DIETS AND LOW CARB DIETS: WHICH IS BEST?

We now know that high protein diets are essentially linked to low carb diets, which lead to weight loss and muscle gain. However, how low is a low carb diet, and how high is a high protein diet?

How do you know which type of high protein diet or low carb diet is best for you? Of course this can greatly depend on the individual’s weight loss goals and muscle gain goals, but here are some facts and stats to follow.

Most nutritionists, dieticians, and doctors recommend consuming one source of carbohydrates (up to 30 grams, depending on the individual) per day, such as potatoes (white potatoes or sweet potatoes), white or whole grain bread, oats or bran and pasta (including whole wheat pasta).

The amount of carbs and protein one should consume depends mostly on gender and weight. For example, most men consume up to 3,000 calories per day, so the amount of protein and carbs that they would consume would be higher.

Women consume up to 2,000 calories per day—again, depending on weight and body mass (BMI).

For example, most “low carb” diets, such as Atkins (which we will review in greater detail below), reduce daily carbohydrate intake from 45 percent to only 5 percent.

If you have spent any time researching effective diets for losing weight and/ or building muscle, then you likely have discovered that high protein diets and low carb diets are in.

The most common high protein diets and low carb diets include the Atkins diet, the Ketogenic diet, and the Dukan diet. In fact, these three diets are featured on the 2016 US News & World Report’s roundup of best diets for weight loss and muscle gain.

These diets have two things in common: increasing the amount of quality protein and reducing the amount of carbs.

Here is a detailed synopsis of each diet:

Ketogenic Diet: In short, the ketogenic diet is a high-fat, moderate protein, low-carb diet. This diet only allows 75 percent of daily calories to come from fat, only 5 to 10 percent from carbs, and the rest from protein.

By severely limiting carbs to 50 grams or less, this diet helps stimulate the fat burning process known as ketosis.

This diet is one of the easiest to follow. It does not require phases, and once individuals sustain the correct fat, carbs, and protein ratios in their diets, and reach their weight loss goals, then the diet ends.

Individuals on the Ketogenic diet usually experience almost immediate weight loss results, which helps boost motivation to maintain the diet. However, as we explained above, the immediate weight loss is likely due to water weight, not necessarily fat loss.

However, this diet isn’t exactly easy to follow, especially if you are used to consuming pasta, potatoes or even legumes. No refined carbs are allowed with this diet.

Although this might sound incredibly difficult, the emphasis on consuming foods that are higher in (healthy) fats and protein can make individuals feel more satisfied at every meal. Therefore, meal planning is incredibly important when following this diet plan.

Finally, one of the biggest disadvantages to this particular diet is the danger of nutritional deficiencies, especially since so many essential fruits and vegetables aren’t permitted with this diet. Furthermore, consuming a sufficient amount of fiber each day can also be difficult.

Atkins Diet: When compared with the Ketogenic diet, the purpose of the Atkins diet is to track carb intake. The Atkins diet also consists of four phases, which can be difficult, but doesn’t burden the individual with counting calories.

Here is a summary of phases:

Phase 1: Cut out all carbs, reducing daily intake to 20 grams each day, which will primarily come from veggies.

Individuals must eat a good source of protein with each meal or snack and at least three servings of fat. This phase lasts approximately two weeks.

Phase 2: In this phase, the amount of allowable carbs increase to 50 grams per day. This means individuals are allowed to eat more veggies and fruits (mainly berries), such as nuts and seeds.

Individuals are required to remain at this phase until they are approximately 10 pounds away from their target weight.

Phases 3 and 4: The final two phases of the Atkins diet teaches the individual how to maintain his or her target weight, once it is reached. ​

Individuals must maintain their goal weight for approximately four weeks. Once this happens, these phases then allow the individual to expand into a range of foods, such as fruits, starchy vegetables, whole grains and dairy.

This diet has extreme diuretic effects, which is normal when restricting carbs from any diet. There is also an emphasis on eating real food and cutting out empty calories and added sugars.

In fact, Atkins also promotes its own line of products, which include protein bars, protein drinks and shakes, and other meals. However, doctors and researchers question the validity and overall health value of these foods…

Furthermore, doctors, dieticians, nutritionists and doctors also question the allowable fatty sources of protein, such as bacon or steak, which are high in saturated fat and cholesterol, both of which can lead to cardiovascular issues. Some studies have shown that the Atkins diet can actually lead to long-term health issues.

In summary, many people have seen drastic weight loss benefits from the Atkins diet, but also dislike how it makes them feel.

This is because cutting out carbs can leave an individual feeling fatigued, moody, and unmotivated. Therefore, many individuals often drop the Atkins diet before the last two phases.

The Dukan Diet – The Dukan diet is another phase-based diet, which consists of four phases. The first phases focus on losing weight, and the last two phases focus on maintaining target weight.
Phase 1 – During the first phase, individuals are required to only eat sources of lean protein, such as black beans, cod, egg whites, hemp seeds, pork or tofu for up to one week.
Phase 2 – During the second phase, individuals are permitted to eat non-starchy vegetables. Individuals are then encouraged to eat a blend of lean protein and veggies until they reach their target weight. Phase two also allows up to two tablespoons of oat bran per day.
Phase 3 – The third phase transitions the individuals to more of a liberal diet. However, individuals are still encouraged to plan one day each week with only eating protein-rich foods.
During the remainder of the week, individuals are allowed to eat whole grain carbs, cheese, fruits or even greek yogurt. Depending on the target weight, this phase of the protein diet plan may last up to 100 days.
Phase 4 – The final phase is expanded into more of a liberal version of phase four. Individuals are permitted to eat foods from different food groups, including oat bran and whole grains.
A high-protein meal must still be incorporated into the diet plan each week.
This diet is best for individuals who dislike counting calories or grams of carbs. This diet is incredibly structured and dictates exactly what individuals can and cannot eat, however, the rules aren’t overbearing in any way. The restriction “phases” are also significantly shorter when compared with other diets.
Because the first phase is incredibly restrictive, allowing the individual to only consume lean protein sources, many individuals see the scale drop significantly during this time.
As we explored above, this creates a sense of motivation for the individual to stick to the high protein diet program.
Similar to the other two diets, individuals who are pressured with losing large amounts of weight may risk developing a nutritional deficiency or even an unhealthy relationship with food due to the lack of fiber, especially during the first phase.
Finally, the Dukan diet is certainly the easiest diet to follow. Unlike the other two diet plans, the Dukan diet focuses on consuming lean protein sources rather than those that are high in saturated fat and cholesterol.
It also allows more of a range of allowable foods in phases three and four, which increases individuals’ success of maintaining the diet over the long term.
Although these diets can be challenging to follow and stick to, they have all proven to result in significant weight loss—whether that is water weight or fat loss.

So, if your goal is to lose weight, burn fat, and build muscle, then start by reducing empty calories, sugars and sweets, and carbohydrates, and increase your protein intake by consuming turkey, chicken, eggs and fish.

 

HOW MUCH PROTEIN SHOULD YOU EAT?

How Much Protein Should You Eat?

We now understand the importance of consuming healthy amounts of protein and amino acids, good sources of protein, and what happens when we cut out carbs.

These simple dietary choices can make a huge impact on weight loss, fat loss, and muscle gain, so it’s important to ensure that you are consuming the right amount of protein—even if you don’t exercise.

So, this begs the question: How much protein should you eat?

If you were to ask a fitness expert or professional bodybuilder how much protein you should eat each day to lose weight, the answers will likely vary.

Some claim that 1 to 2 grams per pound of body weight is sufficient whereas others will say that lean protein should make up 10 to 35 percent of calories each day. As you may have guessed, this isn’t exactly a one-size-fits-all approach, and can mean different things for different individuals.

Many athletes and aspiring bodybuilders have followed the same notion for years: one gram of protein per pound of body weight.

However, Clinical studies have shown that consuming the “right” amount of protein really depends on multiple factors, such as the following:

  • Energy intake
  • The amount of carbohydrates available
  • Exercise and activity level and intensity
  • Quality of protein sources
  • Timing of protein consumption (or last meal)
  • Exercise and activity intensity and quality
  • Fitness level and training history
  • Pre-existing medical conditions or medical history
  • Gender
  • Age

Furthermore, as you begin to discover what is the right amount of protein for you, and as you begin to build more lean muscle mass as a result, don’t neglect your hydration.

In fact, keeping up with hydration might be just as important—if not more—than your protein intake. If you begin to slack off on how much protein you consume, then you could put yourself at risk for a protein deficiency. This means that you will end up losing strength and muscle rather than building it.

As we mentioned above, there are many factors involved in how much protein you need to build muscle, so there really isn’t a “one-size-fits-all” solution.
All in all, consuming large amounts of protein multiple times per day and sticking to a high-protein diet might sound like the same thing, but it isn’t. You don’t need to eat insane amounts of protein to gain muscle or lose weight.
What does work is sticking to a consistent high protein diet with the right foods.

DOES THE TIMING WHEN I EAT PROTEIN MATTER?

Does the Timing WHEN I Eat Protein Matter?

So, when is the best time of day to eat protein?

Should you eat it before a workout, or after, or both? Does it even matter?

Some recommend consuming a source of protein every three hours. However, studies have shown that timing may not necessarily matter; it is consuming the right amount of protein that works best for YOU each day that matters most.

For example, some individuals prefer to eat three large meals per day, whereas others will consume six smaller meals throughout the day, which is also known as intermittent fasting—a practice that many fitness experts and weight loss experts swear by.

Some studies show that timing does matter, and even has a direct impact on building muscle, whereas other studies do not. Some studies show that the body uses protein to help improve muscle performance before a workout.

Other studies show that consuming protein after a workout and before bed is best for muscle recovery and repair.

 

IS EATING TOO MUCH PROTEIN BAD FOR YOU?

This is a common question that many individuals ask. Some believe that eating too much protein is bad for you or could cause long-term and adverse side effects.

However, the issues that we discovered are related to other factors, such as a pre-existing medical condition, medical history or even dehydration.

Kidney Issues – Many believe that too much protein can cause kidney issues. The kidneys are the body’s natural waste filter and help maintain nitrogen balance in the blood.

Some studies suggest that large amounts of protein put too much pressure on the kidneys, which can cause issues.

However, studies have also concluded that these occurrences were linked to those with pre-existing kidney issues.

So, is there a definite link between how much protein you eat and kidney problems? Not necessarily.

Dehydration – Studies have also shown that individuals with extremely high protein levels were also severely dehydrated.

By simply drinking more water—especially for those who are highly active—can easily prevent hydration, and really has nothing to do with how much protein you eat and when.

Weight Gain – Many individuals who want to lose weight, and spend a great deal of time paying attention to what they eat and all of their free time at the gym will absolutely shed weight and burn fat.

However, as individuals continue this routine, the body will begin converting food into energy, building muscle. Remember, muscle weighs more than fat.

If you are working hard at the gym and to stick to your diet, but you stopped seeing the scale move weeks ago, then this is likely because you have begun replacing fat with muscle.

So, weight loss that is associated with an increased protein intake isn’t necessarily a bad thing.

All in all, the human body can handle consuming and digesting large amounts of protein at once, so don’t worry too much about how much protein you eat in one sitting.

Yes, there are some things to watch out for when increasing your protein intake, but none of these reasons by any means should keep you from consuming protein.

 

CONCLUSION: WHAT IS THE IDEAL PROTEIN DIET FOR YOU?

In conclusion, regardless of whether you want to try a low-carbohydrate diet, high-protein diet, low-calorie diet or a combination of both the three, the best weight-loss diet is one that is rich with high-quality protein sources.

Determining the ideal weight-loss diet or high protein diet really depends on YOU—your gender, your body type, your age, your health and fitness levels and your weight-loss goals.

Furthermore, if you have specific dietary preferences or if you are a vegan or a vegetarian, then getting high-quality protein sources is more of a challenge, but with the information we have supplied in this article, you are now armed with information on the best plant-based protein to include in every meal.

All in all, increasing your protein intake and reducing caloric intake isn’t necessarily dangerous, as long as you are smart about what you eat, how much, and how well you stay hydrated.

Regardless of your dietary preferences, body type or fitness level, increasing protein intake will help burn fat, build muscle mass, and help you lose weight.