Lean Habits For Lifelong Weight Loss - 7 Flashcards
What is the main focus of Lean Habit 7?
Boosting satiety with protein.
What types of protein-rich foods should be included in each meal?
- Eggs
- Seafood
- Meat
- Poultry
- Soy products
- Cottage cheese
- Greek yogurt
What is a recommended portion size of cooked meat for optimal protein intake?
About four ounces.
How many grams of protein should be aimed for at each meal?
30 to 40 grams.
What is the recommended protein intake for those consuming three meals a day?
Closer to 40 grams at each meal.
What is the recommended protein intake for those consuming four meals a day?
Closer to 30 grams at each meal.
What calorie intake range is suitable for most adults aiming for weight loss?
1,200 to 2,000 calories a day.
What should you do if you regularly face the dilemma of eating past satiety to meet your protein intake?
Eat protein-rich foods first at meals.
What common mistake do many clients make regarding protein consumption at breakfast?
Consuming too little protein (10 to 20 grams).
How much protein does 1 cup of milk contain?
8 grams.
How much protein does 4 ounces of cooked chicken breast provide?
24 grams.
How much protein is in 1 large egg?
6 grams.
What is the protein content in ½ cup of black beans?
7 grams.
True or False: Most people in developed nations face true protein deficiency.
False.
What percentage of calories from protein is typical in the average North American diet?
17 percent.
What gut hormones are released more significantly when consuming higher protein meals?
- CCK
- PYY
- GLP-1
What is the relationship between protein intake and appetite satisfaction?
Higher protein intake leads to greater appetite satisfaction.
What happens to muscle mass when consuming a diet with 30 percent of calories from protein while losing weight?
It preserves more muscle mass.
What is the effect of higher protein intake on abdominal fat levels?
It correlates with lower levels of abdominal fat.
What does a higher protein intake help preserve as we age?
Muscle mass.
Fill in the blank: If you consume more than ______ grams of protein regularly at meals and weight loss is slow, you may benefit from paring back.
40
What is the risk of consuming excessive protein beyond optimal levels?
Taking in unneeded calories that can turn into body fat.
What should be included in the diet along with protein for optimal health?
Adequate carbohydrates and fats.
