As a 30+ Mom living in India, these posts are part of my ongoing journey in weightloss.
I believe that to truly get a handle on weightloss is very challenging physically and psychologically, and you have to empower yourself.
Weightloss is only a physical manifestation of how we change what we are.
Connect to me for more on empowerment, physically, mentally and spiritually on my facebook biz page.
This Post is Part 2 on this list:
- See Post on Motivation & demotivating factors in India
- Changing Diet : All about Protein Shakes - ingredients
- Optimum Exercise
- Flattering Clothes ( = motivation. close the cycle)
See, I was toning muscle, but not burning enough fat to show. all the carbs would still add on everyday, coz exercise makes you hungry.
Here’s the math on diet.
This is very simplified info
Check for protein content on Meat, eggs, Dal, Soy, etc and see how much you get per meal per day. Here’s a link http://en.wikipedia.org/wiki/List_of_foods_by_protein_content
I added on extra Protein, about 15g in the morning and the inches started to move a bit. Over a few weeks, I pushed it to twice a day, 25g each –so that’s 50g protein + normal middday meal, and it really began to shake.
Then add on the protein in small increments.
- Whole Milk (8-10g protein) + 30g Protein (shake+ isolate) in the morning
- Midday meal, heavy on the rice, coz I love my starch (maybe 5-6g protein, meat optional).
- Whole Milk (8-10g protein) + 30g
Protein (shake+ isolate) in the evening
So about 90g in a day,slightly higher than 1g protein/kg body weight.
A tad high, yes, -but bear in mind, I'm trying to lose this year, what hasn't dented in 15-odd years.
Now can I cut this protein down? Welll, I'll be sure to post here. But as I was explaining to my friend, I'd need to fill my stomach with other things, that'd have more fat, and therefore, this is not a smart move.
5. add in extra fiber (VERY IMPORTANT), Metamucil or Isabgol-
Down at the bottom, I've added info on Metamucil plant- Plantago ovata
6. 2-4 servings of healthy fats – ghee, cheese, butter, whole milk (goes into shake)
1 day in a week to splurge! low-protein, more chocolate, etc.
If you have the chance to drink (shake) in the first half hour of waking up, you get even better results. This may mean waking up a half hour earlier, just for yourself
Now I make really yummy breakfasts for my kids, Idlis, Dosas, pesarattu, chutney and more... And it is difficult to not eat all this stuff, so I sample them midway between breakfast and lunch. So there's a 11'0 clock snack- right after my exercise.
Can you just take protein?
You'd have to add in all the nutrients, enzymes, that regular whole food and vegetables will give you. Most of the Protein Shakes/ Meal replacements are formulated to give you necessary nutrition.
Ok, Now how do I get all this protein.
I take regular protein shakes, and add protein isolates to up it to my current level.
Amway 's Positrim gives 15g protein in measured sachets. with amino acids,etc. Convenient, no-measure option, comes in Vanilla and Chocolate. Amway's ingredients are supposed to be made in their own farms.Expensive at 1900 INR for 15 sachets of 15g
Milk protein, soy protein, whey
Right now trying the Slow-Release Protein Version 23g Protein, 25 servings at 2000 INR
Oops! Forgot Lindbergh's Whey! If you're in the US, this is, IMO, the perfect option, not too expensive, and good quality ingredients. 25g protein, all the vitamins, easy to mix! and I got a free shaker. Taste... well... not as sweet as the others, but you can always add extra Stevia, right
let me add just a line here-
All protein is not equal.
By all means, steer away from Soy Products which is being touted as excellent protein, most of them are GMO (genetically modified) and soy has been studied to raise oestrogen levels, which gives an excitable state, instead of a calming state of mind (+ other things)
In India, where ingredients listing is not mandatory, it gets to be a dumping ground for what the US no longer consumes- you need to be careful with soy. The only Non-GMO Soy milk I've seen here is Silk .
Also, people using protein need to check on other supplements that would get depleted. I have a post on Potassium here related to muscle loss.
See our website www.HolisticSerums.com and See Pictures, reviews and testimonials
Here's the info on Metamucil from the Coconut Cleanse page
"Some unusual facts on Psyllium Husk (Metamucil) / Isabgol/ plantago ovata
Some studies suggested that regular use of psyllium husk may help pass more fat as waste matter, translating to weight loss.
Some suggest psyllium husk may be helpful in lowering blood sugar counts.
An article in Pediatrics (1995) stated that consuming a high fiber diet, ( i.e., psyllium,) from a young age may even decrease the future risk of cardiovascular disease, colon cancers (especially colon types), and onset of diabetes.
It is important to take it with care, apart from complaints of bloating or gas when first using the product. Most doctors suggest taking several weeks to work up to a full dose of this dietary fiber. Early reactions might include diarrhea and flatulence.
The most important thing to remember when taking psyllium husk is to take it with lots of water. Drinking a full glass with the supplement, and six or seven more glasses a day is recommended."
You are drinking Water, loads of it, right?