Tue, Sep 05|
Prioritize Protein 7-Day Challenge
Improve Hunger, Energy, Cravings, Sleep, and Digestion!
Time & Location
Sep 05, 12:00 AM – Sep 19, 12:00 AM
About the event
Muscle mass begins to decrease 3-8% per decade after the age of 40. This decreases mobility and makes us more prone to injuries, falls, and other age-related problems. Maintaining muscle as we age improves our quality of life, increases our metabolism, and improves insulin sensitivity so that we burn more fat.
Benefits of increasing our daily protein intake:
1. Increased metabolism. It takes more energy for our body to break down protein than fat or carbs, meaning we burn more calories from metabolizing protein.
2. Increased fat burning. High-protein diets can increase the thermic effect of our food (meaning our body burns more calories during digestion and absorption of protein than it does with carbohydrates and fat).
3. Balanced blood sugar. Protein helps stabilize glucose levels by slowing the absorption of carbs.
4. Boosted satiety. We’ll feel full and satisfied for longer, giving us steady all-day energy.
By 9/5 - RSVP to this event
By 9/6 - Send the event link to at least one other person that might like to do this with you.
By 9/7 - Join the challenge group.
By 9/8 - Calculate your protein goal range.
By 9/9 - Create your meal plan.
9/10 - Stock up on groceries.
9/11 to 9/17 - Challenge ON!
9/18 - Assess how Hunger, Energy, Cravings, Sleep, and Digestion have improved
9/19 - Decide what you want to take from this experience moving forward.
More detailed instructions will be provided
Build Your Plate for Success
1. Select 5-6 oz clean, lean animal protein (30+ grams). Eat this first!
2. Add 2-3+ servings of non-starchy vegetables (1 serving = 1 cup fresh or ½ cup cooked). Eat these next—more is better.
3. Add 0-2 servings of slow-low carbs—max 2-4 per day, including 1-2 servings of fruit max per day (1 serving = 20-25 grams). Add 1-2 more servings to your day if exercising heavily.
4. Add 1-4 servings of healthy fats (1 serving = 10 grams)—max 6-9 per day. Remember to count the fats in your protein, or any healthy fat you cook with.
Additional examples and lists will be provided.