KEY TO FAT LOSS #3

Carbohydrates alone causes spikes in insulin: Which leaves you feeling tired, hungry, weak, and gives your body an easy opportunity to convert that meal to fat. But when you combine a good protein source with carbs, it helps to prevent this adverse affect. You should therefore include a protein source at every meal.

There are 2 types of protein: Complete, and incomplete.

a) Complete proteins are found in animal sources such as meat, poultry, fish, eggs, and dairy. Make sure that your meat is lean, your dairy is low fat, and you limit whole eggs to about 1 a day.

b) Incomplete proteins are from plant sources and it's important that you combine 2 or more of the following together to create a complete protein:

- Lentils, seitan, quinoa, black-eyed peas, combined with pinto, black, kidney, fava beans. Nuts also contain protein but they are high in calories, so go easy with them.

- If you're a vegetarian who eats dairy, low fat cheese, skim milk, and low fat yogurt are good protein options.

- Tofu, soybeans, soy milk, tempeh, and texturized vegetable protein (TVP) are among the best choices for vegans.

Protein Powders: are a good complete protein source that is convenient to use, but not necessary for good results.