When it comes to your ability to change your body, your nutrition is the biggest factor for attaining weight loss success. Your diet is probably the hardest part about building your desired physique. Unfortunately, we have slip-ups and things happen where it affects our desired physique. Here are some things with your nutrition that can prevent your weight loss success along with ways to fix them.
Weight loss isn’t difficult as long as you know how to structure your daily calories and macronutrients. In an effort to ease the blow of putting yourself in a caloric deficit in order to lose weight, I have some nutrition hacks that you can implement to improve your weight loss results.
The new year is well underway and hopefully your diet is on track. But if you’re like most people, you may be struggling to meet your New Year’s resolutions. Super bowl parties. Work events. Family BBQs. It seems there’s always events popping up to distract you from your diet goals. However, in the grand scheme of things a single party or special event shouldn’t be the largest detractor from your health and fitness goals. Your biggest dieting threat from a nutritional perspective will almost always come from consistent, low-level stimuli. Let me explain… Have you ever noticed how people often have a hard time keeping their hand out of the jar of candy on their desk? What about the little kid constantly raiding the cookie jar? We want what we’re constantly reminded we can’t have. Now, don’t get me wrong, you don’t have to live a life of long-term diet restraint. Instead, you simply need to understand how to synergistically align preferences with taste and long term goals. With a little bit of kitchen prep time and some simple, healthy ingredients, these diet snacks will help to keep you full without sacrificing time or taste!
1. Double Chocolate Almond Butter Bars
Protein bars are part of every New Year’s resolutioner’s diet dream: prepackaged, somewhat healthy, and beneficial in improving one’s body composition. But they can get expensive. Here’s how to save a few bucks and make your own! Ingredients · 2 Scoops Chocolate Beast Protein · ¼ Cup Cocoa Powder · ¼ Cup Almond Flour · ½ 80% Dark Chocolate Bar · ¼ Cup Almond Butter · 2 Tbsp Honey · ½ Cup Chocolate Almond Milk · Cinnamon to taste Instructions 1. Combine the protein, almond flour, and cocoa powder. Mix thoroughly. 2. Next, add the wet ingredients (almond butter, almond milk, and honey). Ensure the mixture has an even texture. 3. Shape the dough into 6 individual bars. 4. Melt half of the 80% cocoa dark chocolate bar in the microwave and drizzle over the bars. 5. Place the bars in the fridge and allow them to set for 2-3 hours before indulging. Nutrition Facts (Serves 6) Fat: 10g // Carbohydrate: 14g // Protein: 14g Total Calories: 202
2. Protein Butter and Jelly Sandwich
Who doesn’t love a good peanut butter and jelly sandwich? Most kids grow up on PB&J but it’s not the most nutritious option given it’s somewhat lacking in the protein department. However, most folks don’t realize that if you mix protein with a small amount (1-2 Tbsp) of water, you can get a PB like texture and apply it to nearly anything. Here’s how you can recreate a high protein, diet friendly version of your favorite childhood food! Ingredients · 2 Slices Whole Grain Bread · 1 Scoop Chocolate Peanut Butter Beast Protein · 2 Tbsp Raspberry Preserves Instructions 1. Mix the whey with a single tablespoon or two of water until it resembles a pseudo-paste consistency. 2. Spread the mixture over a slice of bread, just as you would for peanut butter. 3. Spread the jelly over the other slice and finalize the assembly of your high protein PB&J. Nutrition Facts (Serves 1) Fat: 3g // Carbohydrate: 66g // Protein: 31g Total Calories: 417
3. Dark Chocolate Almond Butter Cups
Reese’s, the classic American icon. We know they taste great, but the ingredients and macronutrient profile are lacking. Here’s how to make your own with only 4 ingredients! Ingredients · ½ Cup Almond Butter · One Scoop Vanilla Beast Protein · One Scoop Chocolate Beast Protein · 1 90% Dark Chocolate Bar · 1 Tbsp Coconut Oil Instructions 1. Combine the almond butter and vanilla whey isolate in a large bowl. The mixture should be somewhat thick and a little sticky. Roll into 8 individual balls. Utilize a muffin tin, place liners in each cup, and place 1 ball into each individual liner. 2. Combine the coconut oil and dark chocolate bar and melt in the microwave or saucepan. Once fully liquefied, add the chocolate whey isolate and stir until smoothly incorporated. 3. Add 1-2 teaspoons of the chocolate mix to each liner. Place the muffin tin in the freezer and allow the chocolate to set. 4. Remove the tin from the freezer and press the peanut butter ball flat into the cup. Cover the top of the cup with more of the chocolate mix and then return the tin to the freezer to allow the cups to fully harden. Nutrition Facts (Serves 8) Total Fat: 16g // Total Carbohydrate: 5g // Protein: 12g Total Calories: 212
4. Protein “Dip”
Chips and dip. Pretzels and cheese. Apples and peanut butter. Wings and ranch. Americans love complimentary food groups. That’s not to say you have to live life without chips and dip. But you probably can’t consume them regularly if you have health or aesthetic goals in mind. However, you can easily convert protein powder into a sweet dip which you can utilize with almost any food: pretzels, fruit, nuts - you name it! Ingredients · 1 Tbsp Coconut Oil · A Scoop Vanilla or Chocolate Beast ProteinInstructions 1. Melt the coconut oil in a sauce pan or microwave. 2. Slowly add the whey and stir to combine. 3. Choose your desired food for dipping and enjoy! **PRO TIP: You may have to add a slight amount of water to reach the desired pseudo “icing” texture. Nutrition Facts (Serves 1) Total Fat: 14g // Total Carbohydrate: 2g // Protein: 24g Total Calories: 230