I’m excited to spill the beans about my recent weight loss success—45 pounds lost in just 15 weeks! As I reflected on what made the difference this time around, one thing stood out: protein! Today, I want to share how focusing on protein became a game-changer for me. But first, let me take you back a bit…
Navigating the Weight Loss Maze
The First Chapter: Slow and Steady (2018-2019)
Back in January 2018, I embarked on what I thought would be my final weight loss journey (spoiler alert: it wasn’t). I embraced clean eating, focusing on whole foods, cutting out sugar and dairy, keeping carbs low, and consuming moderate amounts of protein. I also started a basic supplement regimen with pre/probiotics, digestive enzymes, and fiber.
The results were impressive – I lost 44 pounds over 64 weeks. I felt great and thought I had finally cracked the code to sustainable weight loss. Little did I know what was coming…
The Pandemic Plot Twist
Then came 2020, and well, we all know what happened. The pandemic threw a wrench in everyone’s plans, including my health journey. While some people used the lockdown as an opportunity to get in shape, I found myself gradually regaining the weight I had worked so hard to lose. By May 2024, I was back where I started, feeling frustrated and discouraged.
The Comeback: Protein Takes Center Stage (May 2024)
Determined to turn things around, I decided to give it another go. This time, I made some key changes to my approach:
- I doubled down on gut health, introducing a more comprehensive supplement regimen including intestinal cleansers, probiotics, digestive enzymes, vitamins, and fiber.
- I significantly increased my intake of lean protein, focusing on poultry and fish.
- I kept my healthy fat intake low and maintained my no-sugar, no-dairy, low-carb approach.
The results? Nothing short of amazing. I lost 45 pounds in just 15 weeks – nearly the same amount of weight I had lost previously, but in less than a quarter of the time!
Why Protein Became My Weight Loss Superhero
So, what made the difference this time around? While I believe the extensive gut health supplements played a crucial role, I’m also convinced that my increased focus on protein was a major factor. Here’s why:
- Protein Keeps You Feeling Full: I noticed a significant decrease in hunger and cravings. It’s like the constant background noise of wanting to snack just… faded away.
- It Boosts Your Metabolism: Protein has a higher thermic effect compared to fats and carbs, meaning your body burns more calories digesting it. This might explain why my weight loss accelerated this time around.
- Muscle Preservation and Growth: While losing weight, I noticed I was maintaining (and even gaining) muscle definition. This is crucial because muscle tissue burns more calories than fat, even at rest.
- Blood Sugar Regulation: Protein helps stabilize blood sugar levels, which I found led to more consistent energy throughout the day and fewer cravings.
What the Experts Say
Don’t just take my word for it – the science backs this up too. Dr. Josh Axe, a well-known nutrition expert, emphasizes the importance of protein for weight loss. He states, “Protein helps you feel full and satisfied, supports muscle growth and repair, and can boost your metabolism.”
Dr. Rachel Paul, known as the “College Nutritionist” on social media, also advocates for the importance of protein in weight loss. She often shares that “protein is the most satiating macronutrient,” meaning it keeps you feeling full longer than carbs or fats. Dr. Paul recommends including protein in every meal and snack to support weight loss efforts and maintain muscle mass.
Protein-Packing Your Plate: My Go-To Strategies
Want to increase your protein intake? Here are some strategies that worked for me:
- Start your day with a protein-rich breakfast. Personally, I opt for a protein shake for its convenience… I love my sleep too much to wake up early and cook! Other great options include eggs, Greek yogurt, or cottage cheese.
- Include a lean protein source in every meal (chicken, fish, lean beef, tofu).
- Snack on high-protein foods (hard-boiled eggs, cottage cheese, turkey slices).
Note: Try to keep it clean! Aim for organic, grass-fed, wild-caught and pasture-raised options when your budget allows.
As for how much protein to consume, there is so much information out there, but based on my research I found that aiming for 0.75 grams of protein per pound of ideal body weight is good for fat loss and 1 gram per pound is good for muscle building. For example, if your goal weight is 150lbs, you’d aim for about 112-150 grams of protein daily, depending on your specific goals. Personally, I’ve been averaging between 100-125 grams (a bit under) but, I’m gradually increasing as I add more exercise.
The Gut Health Connection
I can’t talk about my success without mentioning gut health. The combination of increased protein intake and a more comprehensive gut health regimen seemed to create a perfect storm for weight loss. I believe that improving my gut health enhanced my body’s ability to process the protein efficiently, leading to better overall results.
My Supplement Sidekicks
My supplements have played a crucial supporting role alongside my increased protein intake, here’s what I used:
- Probiotic
- Digestive enzymes
- Fiber supplement
- Multivitamin
- Vitamin D
- Antioxidant
- Intestinal cleanser
- Body Purifier
- Appetite Appeaser
I recently added the following supplements to help support muscle growth and recovery:
- CLA 3000
- L-Isoleucine
Wrapping It Up
This journey has taught me that when it comes to weight loss, it’s not just about eating less – it’s about eating smart. For me, leveraging the power of protein, combined with a focus on gut health, was the key to unlocking faster, more sustainable weight loss.
What worked for me might not work exactly the same way for you. The key is finding what works for your health, body and goals, and what you can ultimately stick with and make an 80/20 lifestyle… more on this coming soon.
If you’re curious about incorporating more protein into your diet or have any questions about my experience, don’t hesitate to get in touch. I’m always happy to chat and share insights from my journey to better health.
Wishing you all the best on your unique healthy living journey!
Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as medical advice. I am not a healthcare provider. The information, supplements and products mentioned in this post are based on my personal experience and research. Always consult with a qualified healthcare professional before starting any new supplement, diet, exercise, or health program. Your health and safety are of utmost importance, and only a healthcare provider can provide advice tailored to your specific needs and medical history.
iI’m excited to spill the beans about my recent weight loss success—45 pounds lost in just 15 weeks! As I reflected on what made the difference this time around, one thing stood out: protein. Today, I want to share how focusing on protein became a game-changer for me. But first, let me take you back a bit…
Navigating the Weight Loss Maze
The First Chapter: Slow and Steady (2018-2019)
Back in January 2018, I embarked on what I thought would be my final weight loss journey (spoiler alert: it wasn’t). I embraced clean eating, focusing on whole foods, cutting out sugar and dairy, keeping carbs low, and consuming moderate amounts of protein. I also started a basic supplement regimen with pre/probiotics, digestive enzymes, and fiber.
The results were impressive – I lost 44 pounds over 64 weeks. I felt great and thought I had finally cracked the code to sustainable weight loss. Little did I know what was coming…
The Pandemic Plot Twist
Then came 2020, and well, we all know what happened. The pandemic threw a wrench in everyone’s plans, including my health journey. While some people used the lockdown as an opportunity to get in shape, I found myself gradually regaining the weight I had worked so hard to lose. By May 2024, I was back where I started, feeling frustrated and discouraged.
The Comeback: Protein Takes Center Stage (May 2024)
Determined to turn things around, I decided to give it another go. This time, I made some key changes to my approach:
- I doubled down on gut health, introducing a more comprehensive supplement regimen including intestinal cleansers, probiotics, digestive enzymes, vitamins, and fiber.
- I significantly increased my intake of lean protein, focusing on poultry and fish.
- I kept my healthy fat intake low and maintained my no-sugar, no-dairy, low-carb approach.
The results? Nothing short of amazing. I lost 45 pounds in just 15 weeks – nearly the same amount of weight I had lost previously, but in less than a quarter of the time!
Why Protein Became My Weight Loss Superhero
So, what made the difference this time around? While I believe the extensive gut health supplements played a crucial role, I’m also convinced that my increased focus on protein was a major factor. Here’s why:
- Protein Keeps You Feeling Full: I noticed a significant decrease in hunger and cravings. It’s like the constant background noise of wanting to snack just… faded away.
- It Boosts Your Metabolism: Protein has a higher thermic effect compared to fats and carbs, meaning your body burns more calories digesting it. This might explain why my weight loss accelerated this time around.
- Muscle Preservation and Growth: While losing weight, I noticed I was maintaining (and even gaining) muscle definition. This is crucial because muscle tissue burns more calories than fat, even at rest.
- Blood Sugar Regulation: Protein helps stabilize blood sugar levels, which I found led to more consistent energy throughout the day and fewer cravings.
The Gut Health Connection
I can’t talk about my success without mentioning gut health. The combination of increased protein intake and a more comprehensive gut health regimen seemed to create a perfect storm for weight loss. I believe that improving my gut health enhanced my body’s ability to process the protein efficiently, leading to better overall results.
What the Experts Say
Don’t just take my word for it – the science backs this up too. Dr. Josh Axe, a well-known nutrition expert, emphasizes the importance of protein for weight loss. He states, “Protein helps you feel full and satisfied, supports muscle growth and repair, and can boost your metabolism.”
Dr. Rachel Paul, known as the “College Nutritionist” on social media, also advocates for the importance of protein in weight loss. She often shares that “protein is the most satiating macronutrient,” meaning it keeps you feeling full longer than carbs or fats. Dr. Paul recommends including protein in every meal and snack to support weight loss efforts and maintain muscle mass.
Protein-Packing Your Plate: My Go-To Strategies
Want to increase your protein intake? Here are some strategies that worked for me:
- Start your day with a protein-rich breakfast. Personally, I opt for a protein shake for its convenience. (I love my sleep too much to wake up early and cook!) Other great options include eggs, Greek yogurt, or cottage cheese.
- Include a lean protein source in every meal (chicken, fish, lean beef, tofu).
- Snack on high-protein foods (hard-boiled eggs, cottage cheese, turkey slices).
As for how much protein to consume, there is so much information out there, but based on my research I found that aiming for 0.75 grams of protein per pound of ideal body weight is good for fat loss and 1 gram per pound is good for muscle building. For example, if your goal weight is 135lbs, you’d aim for about 101-135 grams of protein daily, depending on your specific goals. Personally, I’ve been averaging between 100-125 grams, gradually increasing as I add more exercise to preserve muscle mass.
My Supplement Sidekicks
My supplements have played a crucial supporting role alongside my increased protein intake, here’s what I used:
- Probiotic
- Digestive enzymes
- Fiber supplement
- Multivitamin
- Vitamin D
- Antioxidant
- Intestinal cleanser
- Body Purifier
- Appetite Appeaser
I recently added the following supplements to help support muscle growth and recovery:
- CLA 3000
- L-Isoleucine
Wrapping It Up
This journey has taught me that when it comes to weight loss, it’s not just about eating less – it’s about eating smart. For me, leveraging the power of protein, combined with a focus on gut health, was the key to unlocking faster, more sustainable weight loss.
What worked for me might not work exactly the same way for you. The key is finding what works for your health, body, goals, lifestyle, and what you can ultimately stick with and make an 80/20 lifestyle (more on this coming soon!).
If you’re curious about incorporating more protein into your diet or have any questions about my experience, don’t hesitate to get in touch. I’m always happy to chat and share insights from my journey to better health.
Here’s to health, happiness, and finding what works for you!
Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as medical advice. I am not a healthcare provider. The supplements and products mentioned in this post are based on my personal experience and research. Always consult with a qualified healthcare professional before starting any new supplement, diet, exercise, or health program. Your health and safety are of utmost importance, and only a healthcare provider can provide advice tailored to your specific needs and medical history.
Recent Comments