Protein

I think this is something that a lot of people look over especially women. I had no clue I needed protein until I got myself a trainer, now I realize how important it was for weight loss and my health.

No, you will not get bulky, you will however have the proper nutrients in your system which will help you is reaching you goal! If someone tells you that you'll get bulky just laugh at them!

A lot of things effect what protein requirements you need such as:

1. Daily Physical Activity: the more active you are the faster your protein in used

2. Daily Calorie Consumption: if you are decreasing you calories for weight loss protein will provide you with energy

3. Body Composition: if you are trying to change your body composition protein is important for its satiety (fullness) factor along with energy production

4.Sports Performance(endurance): lean body mass can be lost, protein intake will help reduce this chance

So now you might be asking how do I know how much I need:

Sedentary/not active 0.4 g/lb

Strength Athletes 0.5-0.8 g/lb

Endurance 0.5-0.6 g/lb

For example I am working of strength training right now and I weigh 133 lbs but I also want to keep my weight down so I am going to go to the higher range of protein to help with energy and feeling full

0.7x133= 93.1

So I need around 90-95 grams of protein every day to make sure I am keeping my lean muscle mass, which in turn makes my metabolism run higher (you want that!)

Good ways to get in low fat protein: 

Rice and beans

Milk and Cereal

Whey Protein Shake
Whole Eggs

Cottage Cheese (My ultimate favourite)
Hummus with whole wheat bread
Natural Peanut Butter with whole wheat bread

**Remember to keep your fibre and water intake high to go along with your protein**