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Prioritize Protein

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For seven days will will Prioritize Protein. Why? Because 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.


Schedule:


TODAY: Join this group.


TODAY: Invite someone else to do this with you. They can use the two week free promotion.


By 9/8: Calculate your protein goal range. This range will be between 100 grams and 1 gram for every pound of ideal body weight. E.g., If your ideal body weight is 145, your goal will be between 100 – 145 grams of protein daily. Share with the group.


By 9/9: Create your meal plan. See "build you plate for success" below and I will provide some simple meal formulas to choose your protein sources and veggies. Feel free to choose different foods. Find some protein shake recipes that sound delicious or decide on a premade protein drink. On a piece of paper or in a phone app, plan out all of your food for 7 days. Give your fellow challengers some ideas by sharing your meal plans or favorite recipes in the group.


By 9/10: Stock up on groceries. Using your meal plan and shake recipes, make a grocery list and get your groceries. Assess the following on a scale of 1 to 5: Hunger, Energy, Cravings, Sleep, Digestion. Make a note on a piece of paper or in your notes app. Share with the group or if this info is too personal for you, just share “I’m ready!”


On 9/11: Begin the challenge.


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.

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  • August 22, 2023

    Created

  • Julie Zoril

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