The Difference Between Various Kinds of Protein Supplements

Flip through any exercise magazine and, judging by all the attention protein supplements get, it appears protein and fitness somehow go hand-in-hand . And it is true: Protein can help promote a healthy weight and help muscles recover after a good workout. But what exactly is protein, and when it comes to supplements, which type of protein is best? Read on to learn about the different sources of protein powder and which ones stand apart from the rest.

Source: The Ultimate Guide to Protein Supplements

Because isolates are further processed to remove sugars (like lactose), carbs & fats so isolates are good for those who are lactose intolerant.  But pointless for everyone else, and does not digest faster.  Concentrates still have sugars, carbs, and fats. And typically taste better than isolates.

The article incorrectly states that lactose is indigestible for some, but it’s not because it’s an allergen. It is still an allergen, but the reason for it being indigestible is a lactose intolerance, not a milk allergy. Both casein & whey, regardless of concentrate or isolate form, are allergens.

Casein is grittier tasting compared to whey. Casein also takes longer to dissolve, and makes your shakes thicker compared to what an isolate would.

How to Count Macronutrients Instead of Calories for Better Diet Success

If you’ve ever read a fitness blog, forum, or even Instagram, you’ve probably heard the term macros thrown around. Short for “macronutrients,” it refers to carbs, fats, and proteins—the three basic components of every diet. If you get their proportions right, it makes dieting a lot more effective when simple calorie restriction fails.

Source: How to Count Macronutrients Instead of Calories for Better Diet Success

Use a “Reverse Diet” to Raise Your Metabolism After Aggressive Dieting

Starvation mode is a myth. There is no such thing as eating too little to lose weight.

No one has ever needed to eat more calories to lose weight.

Metabolism does decline when a person diets, but you do not go into any such “starvation mode” if you haven’t lost significant amounts of weight.

Source: The Facts on “Starvation Mode” and Reverse Dieting

It’s a rather long and in depth article.  Lots to digest 😉

How to Determine the Number of Calories You Should Eat to Lose Weight

When you start a diet, determining how much to eat can feel a bit like playing calorie roulette. Many people turn to a calorie calculator, but they can greatly overestimate the amount of food that you need to lose weight. Here’s how to calculate your own target.

Source: How to Determine the Number of Calories You Should Eat to Lose Weight

What matters is what works for you to maintain a healthy body mass. If calorie counting doesn’t work for you, that’s fine. But for others it can, and does.  You can lose weight without calorie counting.  And you might want to consider altering recipes to get more protein out of your food.  You might be like me, sabotaging yourself with emotional eating (the Broccoli test, or mindfulness).

Your diet is already in progress?  Check this post if your weight loss stalls, or this one specifically for women.  There’s some good ways to deal with hunger while on your diet.  Finally, failing isn’t always failing – there are some benefits.

When Low Calorie Foods Actually Screw Your Diet

“Low calorie” foods are all the rage these days. Sure, they may seem like a good idea on the surface, but sometimes they’re as silly as thinking “if I cut this cake in half, I can eat twice the amount.” Here’s how to tell when the lower-calorie option is the right decision.

Source: When Low Calorie Foods Actually Screw Your Diet

Yes, the old trick of “I can eat more because of lower impact”… And remember that you can’t always trust food marketing – they are not nutritionists.

The article mentions high protein, low carb as a means to addressing satiety in a healthy fashion, but fat content will do the same.  Consult this post for how to incorporate more protein into common recipes.  As we see in the Mediterranean Diet, we can tolerate more fat than we’ve been led to believe in the past few decades.  Avocados are high in calories and fat, but are incredibly healthy.  You can loose weight without counting calories.