Losing weight doesn’t mean reducing intake across the board. In fact, for many of our clients at Inspirit Retreat it means increasing one thing in particular: protein.
Quite simply, protein is essential for weight loss and toning up. It builds and tones muscle, helps you feel fuller for longer, and improves the health of your metabolism.
When you’re working out your daily calories, always start with the protein. You can make up the rest of your calorie intake from carbs and fats, and can experiment with those to find a balance you enjoy, but the protein’s non-negotiable.
Females should aim for around 0.6g of protein per pound of bodyweight, while males need to be getting 1-1.5g per pound. Roughly speaking that’s a palm-sized portion of protein with each main meal for the girls, and two palms for the guys.
The best sources of protein are good quality lean meats, fish and seafood, dairy, eggs, nuts, beans and seeds (although obviously if you’re intolerant of any of these elements, avoid them).
The good news is it can make for some tasty meals. At our retreats in Portugal breakfast usually includes either lean bacon or smoked salmon with eggs and avocado, or high protein yoghurt and local fresh fruit. Washed down with some fresh coffee or a high vitamin smoothie, a protein boost gets the day off to a great start!