Whey Protein Nutrition

Resting Metabolic Rate (RMR) is the proportion of calories or energy that you burn off while resting. Why do you need to know this? It is a good indicator of weight loss. Most people tend to confuse Resting Metabolic Rate with Basal Metabolic Rate (BMR), which indicates the least amount of calories needed to support the vital functions in your body, like your heartbeat, your breathing, the function of vital organs and so on while you are resting. The average amount of calories needed for a person is between 1,200 and 2,400 calories a day. The rest is what you burn off via any kind of physical activity. Once you have an indication of your RMR and your general activities, then you can make a clear estimation of how many calories you can burn off everyday and adjust it accordingly to reach your personal goals, whether it is to gain weight or lose it. If you need to know how you can calculate your RMR, here it is:

RMR = 9.99(WEIGHT in Kilograms) + 6.25(HEIGHT in centimeters) - 4.92(AGE in years) + 166(GENDER)-161

Next, you need to weigh yourself. If the reading is in pounds, then you need to divide it by 2.2 to get the equivalent in kilograms. Then, measure your height. To turn it into centimeters, multiply the number of inches by 2.54.

Now, you have the first two values of the equation. Include your age to the equation. For the gender part of the equation, put in 0 if you are female or 1 if you are male. And once you do the math, you have your RMR. If it is for example 1796, that means you burn around 1796 calories a day while resting. Now, that you know your RMR, achieving your goal should not be so hard. Good luck!

High protein diets and low calorie diets are by far the most effective methods of weight loss. The combination of the two is fast becoming popular as are low carbohydrate and calorie restriction diet programs. A high protein diet requires you to limit your intake of carbohydrates which makes your body burn fat, while on the other hand a calorie restrictive diet is carried out to promote weight loss by limiting the intake of calories. The combination of two methods of weight loss could prove to be far more effective than using a singular method. Here are a few high protein low-calorie meal options. Just keep in mind that when you are planning out your meals that losing 1lb of fat means that you need to burn a total of 3,500 calories!

MEAL FOOD ITEM PROTEIN CALORIES

Breakfast 2 eggs 6.3g 77
2 slices of lean bacon 1.7g 35

Lunch 4 oz turkey 33.9g 178
Slice of cheese 6g 110
Tomato 2g 15-20
Lettuce 1g 5

Dinner 1 oz lean top sirloin 8g 60
3 oz shrimp 18g 84
½ cup lettuce 2g 8

Meats 2 oz lean ham 12.6g 82
Salmon 10g 60
2 oz skinless chicken breasts 16g 75
Pork tenderloin 16g 92

Fruits and vegetables ½ cup - Broccoli, asparagus, cauliflower, Brussels sprouts, okra, mushrooms, tomatoes 2g 125
1 cup - Strawberries, oranges, bananas 1g 200

Dairy Foods 1 cup - non-fat milk 9g 86
Yoghurt 5g 100
1 cup - low fat cottage cheese 28g 163
1 slice - other varieties of cheese 6g 95

A single unit of energy is called a calorie. Energy can also be measured by a number of other methods as well. The amount of calories in food depends on its nutrient structure, while the calories contained in an item of food refers to the average amount of energy measured from a wide range of samples of that food item.

1 calorie = 4.184 joules
1 negative calorie = -4.184 joules
Calories are commonly referred to as kilocalories.
1 kilocalorie (kcal) = 4.184 kilojoules (kJ)

Foods that use more calories to digest when compared to the number of calories contained in the food are called negative calorie foods. They make the body work a lot harder to gain energy from these food items. What gives negative calorie foods a wonderful naturalistic fat-burning ability is the low availability of calories to the body as opposed to other foods that have the same calorie count. Take for example, a piece of chocolate fudge that has 400 calories but requires 150 calories to digest. This means a total of 250 calories is added to body fat. A raw piece of celery containing five calories uses a lot more calories in the process of chewing and digestion, thus taking up body fat to finish the process.

Negative Calorie Vegetables
Asparagus
Beet Root
Broccoli
Cabbage
Carrot
Cauliflower
Celery Chicory
Hot Chilli
Cucumber
Garden cress
Garlic
Green Beans
Lettuce
Onion
Radish
Spinach
Turnip
Zucchini

One of the most important supplements you can take whether you want to lose some weight, stay in shape or put on more muscle - are protein shakes. A basic protein shake consists of any protein powder and a liquid of your choice - it could be water, milk or fruit juice - and mix it together and drink. If you want to make your protein shakes more interesting, here are a few simple recipes for yummy protein shakes:

PROTEIN SHAKE
Berries and Cream shake
1 scoop vanilla whey protein, 1 scoop of ice, 1 small can of pineapple juice, 1 handful of mixed berries
Blend it

Banana Bread shake
2 scoops whey protein, 1 banana, ½ cup oatmeal, ¾ cup bran flakes, 1 bottle of water, sugar to taste
Blend it

Banana Protein shake
30g protein powder, 1 banana, 8 oz soy milk, 1 tablespoon linseed, soy and almond mixture, 1 teaspoon golden syrup, vanilla essence, 4 ice cubes, 1 tablespoon low fat yoghurt
Blend for several minutes

Orange Vanilla shake
2 scoops of vanilla protein powder, 8 oz orange juice, 4 ice cubes, 1 teaspoon vanilla extract, ½ banana, 3 frozen strawberries, sweetener to taste
Blend it

Berry Good shake
2 scoops of raspberry yoghurt and protein powder, 4 strawberries, 15 blueberries, 16 oz of non-fat milk, ½ ice cubes
Blend it

Strawberry Nut shake
2 scoops of vanilla protein powder, 1 cup fat-free strawberry yoghurt, 6 shredded macadamia nuts
Blend it

Chocolate Coffee Shake
2 scoops milk chocolate protein powder, 1 cup skim milk, 5 ice cubes, 1 cup water, 1 spoon instant coffee
Mix it with a spoon

Plum-Lemon Cooler
2 scoops vanilla protein powder, 1 pitted ripe plum, juice of 1 lemon, 1 tablespoon multi-vitamin powder, 16 oz ice water, ½ cup ice cubes
Mix it with a spoon

You can try these few basic recipes at home. Do get creative and try different recipes out according to your preferences.