So… you are eating right, working out, getting proper sleep, and overall living a healthy, happy life.  In your mind, there is no possible explanation for why you can’t lose that stubborn body fat.  There’s nothing wrong with wanting to burn fat from your problem areas.  If you can honestly say that you have a workout routine that includes both ample cardio and resistance training, and maintain a healthy diet, maybe it’s time you consider giving whey protein a try.

Whey protein is derived from milk protein which is the liquid by-product of cheese.  There are three types of whey protein typically available to purchase.  Whey protein concentrate, whey protein isolates, and whey protein hydrolysates.  Of the three, whey protein isolate powder is the most highly recommended, due to its high protein content and low cholesterol, lactose, and fat.

Why should you take whey protein to burn fat?

1.  Leucine is nutrient that has a major role in the synthesis of protein, a chemical reaction in your body that burns massive amounts of calories.  Leucine also activates the oxidation of fatty acids.  Lucky for you, whey protein is chock full of leucine.

2.  Drink your hunger pangs away.  No, not like you did in college….Drinking a whey protein shake will create a sense of fullness that lasts for several hours.  Studies have demonstrated that whey may create a feeling of fullness better than other types of protein.  Dairy proteins contain glycomacropetide, a peptide that is responsible for activating cholecystokinin (CCK) in your body.  CCK is a hormone found in your intestines that is released into your blood stream following a meal.  It signals satiety to your brain.

3.  Studies demonstrate whey protein aids in a reduction of body fat.  There are multiple studies that witnessed a reduction in body fat among participants supplementing with a whey protein shake.  In one study, University of Oklahoma researchers instructed both groups of subjects not to alter their diet.  Group 1 was given a whey protein supplement once a day for two weeks, then twice a day for the final eight weeks of the study.  Both groups engaged in a supervised strength and cardio program for 2 months.

After the study was up, both groups realized a loss of body fat.  Interestingly however, the group taking the whey protein shake in conjunction with exercise realized more than twice the body fat loss than the exercise only group (9.3% vs. 4.6%).  The whey + exercise group also realized greater gains in muscle mass and larger decreases in total cholesterol.

Another study in 2006 demonstrated that adding just 60 grams of whey protein, as opposed to 60 grams of soy protein or 60 grams of carbohydrates to your diet each day led to a measurable decrease in body fat and body weight over a 6 month period.

If you are doing all that you can to burn fat and are still running into trouble, try talking with a registered dietitian (RD) or of course, your doctor.  Share It Fitness has a very knowledgable and dedicated nutrition scientist on staff to help you with all your weight loss and dietary needs.

This is a fish stew that can easily and cheaply be made with canned tuna.  It will provide great sources of protein while keeping fat down. 

Alekasandar’s Irresistable Brodetto

400 g pieces of canned tuna*
1 large red onion
400 ml tomato puree
300 ml white wine
salt, ground black pepper
1 tsp hot paprika
1 tsp sugar
1 Tbsp flour
1 bay leaf
a handful of pitted black olives
oregano
oil

*Do not take tuna canned in oil, but in water. And make sure it’s in larger pieces.

Fry finely chopped onion on some oil. Add tuna strained from liquid and stir everything for a few minutes. Stir very carefully, you don’t want tuna to lose it’s shape. Add tomato puree, 400 ml water, salt to taste, sugar and stir. Add flour, paprika and pepper. Stir again and let it simmer on medium heat.

When approximately half of liquid evaporates add wine and 100 ml water, bay leaf and chopped olives. Let simmer for another 45 minutes. About 5 minutes before it’s finished, add some oregano.

This can also be made with fresh tuna, only you will have to fry it a bit more at the beginning.

Taking in nutrients directly after a workout is imperative.  It aides the body in recovery, repairs muscle cells, reduces soreness, raises hormone levels, and refills glycogen stores.  The sooner nutrients are consumed and absorbed, the faster the body goes from a catabolic state (muscle destroying) to an anabolic state (muscle building)  This is why a liquid meal is better post-workout than a solid meal.  A liquid is more readily absorbed by the body than solid.  This isn’t to say a solid post-workout meal is bad.  Liquid is just slightly better.

What do you consume after a workout?

First off you want a carbohydrate high on the glycemic index (GI scale).  Eat a high GI food when your glycogen levels are full is a bad idea, as your body will store the excess as fat.  However, when your body is depleted of glycogen (after a workout), a high GI food is the right idea.  Insulin is released after consumption of high GI food.  Insulin is a protein hormone that is vital for metabolism of carbs, fats, and proteins.  Having an elevated insulin level slows down the decrease in amino acids and keeps a positive nitrogen level.  To complete the process however, you need to introduce protein to the equation.  A fast digesting protein, such as whey isolate (protein powder) combined with a high GI carb will result in significant muscle growth.  Aim for a ratio of 2.5 carbs:1 protein.

There are other things to consider, but for practical purposes, this is a great routine to get into following your workout.

1.  They use larger plates.  When two plates were offered, 98.6% of people with a higher BMI (I know not the best measurement) took the larger plate in a buffet line.  A larger plate will fool your brain into thinking you’re eating less than you actually are.  Use a smaller plate, get a smaller waist line.

2.  They eat while looking at food.  41.7% took seats that directly faced the buffet, as opposed to seats out of eyesight of the food.  Looking at food (not on our table) makes our body and mind less full and feel we have more work to do, i.e. eat more.  Keep food stored away and not laying out during the day.

3.  They eat with maximum efficiency.  Some buffets offer chopsticks.  The clinically obese almost always opt for forks.  Try using chopsticks around the home to slow down eating and create a feeling of fullness with less calories consumed.

4.  They clean their plates.  During the study, 94% cleaned their plates to the point of nothing being left.  Forget your Mom’s advice and leave a little food left on the plate.

5.  They chew less.  The researchers observed chewing of participants in the study.  The heaviest one-third chewed their food almost 25% less than the leanest one-third.  Slow down.  Take your time.  Chew your food.

6.  They jump right in.  The most obese people didn’t take time to observe all the items on the buffet.  They grabbed a plate and started in right away.  The leanest took their time and made a lap of the buffet.  In your day to day life, stop and think for a second before you eat.  Often times that quick craving will slowly fade away.

7.  They skip breakfast.  They don’t call it the most important meal of the day for a reason.  Skipping breakfast regularly increases your risk of obesity by 450%.  Take the time to have a healthy breakfast in the morning.  It will jump start your metabolism and leave you less hungry by lunch.

The Sugar-Packed Snack: Yogurt

Brace yourself for culture shock. Plain yogurt naturally contains about 16 grams of sugar per cup. But if you eat flavored yogurt, you could be downing 15 or more additional grams of sugar, which is like shoveling in four extra teaspoonfuls.

Slim Strategy
Choose plain, low-fat yogurt and stir in a teaspoon of honey, maple syrup, or all-fruit spread for a hint of sweetness. Or opt for fat-free Greek yogurt, which is lower in sugar than even regular plain yogurt but often has double the protein to keep you satisfied longer.

The Tricky Treat: Sugar-Free Cookies and Candy

Don’t fall for the no-sugar scam: When manufacturers remove the sweet stuff, they often add fat. One popular brand offers chocolate-chip cookies that each contain 160 calories and 9 grams of fat, so why not eat the real thing? You might save calories with sugar-free candy, but many contain sorbitol, which can cause bloating and diarrhea.

Slim Strategy
Get your cookie fix with graham crackers, which have almost a teaspoon less sugar per serving than many other packaged cookies. Or find a 100-calorie snack pack of your favorite (try Keebler Fudge Shoppe Mini Fudge Stripes). Taking a trip to candy land? Grab a 60-calorie Tootsie Pop or a York Peppermint Pattie (140 calories and 2.5 grams of fat).

The Backpack Bad Guy: Trail Mix

Store-bought versions of this hiking staple should take a hike. A 1-ounce handful of banana chips packs 10 grams of fat (they’re usually deep-fried), and yogurt-covered raisins are coated with partially hydrogenated palm kernel oil, which contains saturated and trans fats.

Slim Strategy
Toss your own trail mix with nuts, dried fruit (raisins or chopped apricots), whole-grain cereal, mini pretzels, and a few chocolate chips. Limit your portion to one cup.

The Mediocre Munchie: Veggie Chips

The rainbow-hued chips are no better than their potato counterparts. While both may boast a little vitamin A or C, your hips won’t know the difference: The salty snacks have about 150 calories and 9 or 10 grams of fat per handful. And that bag may contain plain old chips in disguise; sometimes manufacturers simply add food coloring to potato flour.

Slim Strategy
Be sure your chips list a vegetable, not potato flour or corn flour, as the first ingredient (we like Terra Chips) and stick with just one portion. Or skip them in favor of baked tortilla chips: Pair a serving (about 12 chips) with 1/2 cup of salsa; you’ll quell your crunch craving and get a full serving of veggies with only 153 nearly fat-free calories

The Cereal Saboteur: Granola

Pancakes drowned in syrup, eggs swimming in hollandaise sauce — is there a healthy option on the brunch menu? Granola seems harmless, but it’s no breakfast of champions. One cup contains up to 560 calories and 28 grams of fat before you add milk.

Slim Strategy
Reluctant to give up that sweet, nutty taste? Skip granola at restaurants, where you can’t control your portion. Enjoy it at home by mixing a quarter cup into a cup of low-cal, whole-grain cereal, such as All-Bran Complete Wheat Flakes, or sprinkle a tablespoon on oatmeal.

The Fishy Take-Out: Sushi

Say sayonara to the trendy American-style sushi rolls. They’re stuffed with high-cal ingredients like cream cheese, mayo, and shredded cheese. And remember that tempura is simply another way of saying “‘battered and fried.”‘ One shrimp tempura roll (just six pieces of sushi) contains about 500 calories and 20 grams of fat.

Slim Strategy
Look for the basics — fish, rice, seaweed, vegetables — and skip creamy sauces. Sashimi (sliced raw fish, no rice) and nigiri (raw fish with rice) are safe, as are cucumber rolls. Order a side of protein-rich edamame to fill you up.

The Liquid Lunch: Smoothies

Sure, you’ll get your fruit servings. You’ll also fit in a meal’s worth of calories, and in some cases, way more fat than you think (17 grams in one popular chain’s 16-ounce chunky strawberry smoothie). Even if you substitute one for breakfast, you’re pushing your calorie limit: Some smoothies weigh in at 500 calories.

Slim Strategy
Pick the smallest size available, and avoid high-cal mixers like frozen yogurt, sherbet, sorbet, and especially peanut butter and granola. One good bet at Jamba Juice: the Berry Fulfilling (150 calories). Pair it with a low-fat cheese stick or a hard-boiled egg for an on-the-go breakfast or midafternoon snack.

The Sneaky Sip: Diet Drinks

That can of zero-calorie soda glued to your palm may be your waistline’s worst enemy: Research from the University of Texas Health Science Center at San Antonio found that people who drink artificially sweetened beverages gained more weight than those who didn’t, possibly because the sweet flavor may trigger cravings for the real thing. In another study, soda sippers were more likely to develop metabolic syndrome, a cluster of conditions including high blood pressure and ab fat that raises heart-disease risk.

Slim Strategy
Reserve diet soda for an occasional treat. Get your fizz fix from seltzer or sparkling mineral water, such as San Pellegrino.

The Villainous Vinaigrette: Fat-Free Salad Dressing

Without fat, your salad is dressed for diet success, right? Wrong. Your body needs fat to absorb certain nutrients in veggies. In a study in the American Journal of Clinical Nutrition, people who used fat-free dressings didn’t absorb any lycopene or beta-carotene, two health-boosting antioxidants.

Slim Strategy
Get an oil-based, reduced-fat dressing (usually 2 to 4 grams of fat per 2 tablespoons) that contains heart-healthy oils like olive and canola. Or make your own by whisking together 2 teaspoons of olive oil, 1 1/2 tablespoons of balsamic vinegar, 1/2 teaspoon of Dijon mustard, and a pinch of minced garlic.

The Foul Fowl: Ground Turkey

It seems like a no-brainer for burgers and lasagna, but ground turkey often includes fat and skin. A 3-ounce serving can contain 13 grams of fat — almost triple the amount in lean ground beef. With 40-plus percent of your day’s worth of cholesterol, regular ground chicken is no better.

Slim Strategy
Look closely at labels. Extra-lean turkey is your best bet, with 1 gram of fat and no saturated fat per serving. Can’t find it? Buy at least 92 percent lean ground beef.

Via Fitness Magazine

So many trainers out there have gotten it into their heads that protein is the ONLY macronutrient responsible for adding muscle mass.  They tell you to avoid carbohydrates because they will only make you fat and not help you put on lean muscle mass.  These trainers are sadly misinformed.  Carbohydrates are the body’s preferred source of energy.  Carbs are stored as glycogen in the liver and in muscle cells.  When energy is needed, the body converts carbs into ATP (energy your body uses) by glycolisis. 

If there are not enough carbs, your body will convert protein into an energy source.  This process is called gluconeogensis.  Needless to say, taking protein away from muscle cells to make energy is not going to help you pack on lean muscle mass.  So for all of you who have heard trainers say, eat protein, limit carbs…realize what is really going on inside your body.  Your massive protein intake is forced to energize your body because carbohydrate levels are depleted, thereby limiting the gains from all your hard work in the gym.