Category: Tips


The Protein Aisle

February 8, 2017

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Don’t be afraid of the protein aisle – I used to think the protein aisle was for body builders, but I’ve learned it’s also for body slimmers.

Try to find a store with individual serving sizes so you can try multiple bars/shakes/powder before you buy in larger quantities.

Try pre-mixed drinks first. I feel the premixed drinks are the manufacturer’s best attempt at their drink. However, powders can be cheaper… much cheaper in some cases. When you try powders, try them with water, milk, soy milk, almond milk, cashew milk. Each of these will provide a different flavor and consistency.

Protein bars are NOT candy bars. They are for nutrition. If they happen to taste like a “treat” that’s just a bonus. Many protein bars dress up like a candy bar, but please don’t expect them to taste like candy bars – although some can actually come pretty darn close.

Check the nutrition on the protein items – it’s like any other part of the store. Some items will help  your journey, some might not. Some protein items are made for body builders trying to bulk, so they will have many more calories, carbs and sugars than you will want.

When I’m shopping the protein aisle, I’m looking for items with 300 calories or less, 20 grams of protein or more, 3 grams of sugar or less, 20 grams (net) carbs or less.

What tips/tricks do you have for protein and getting lean?

My Start

February 8, 2017

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If you follow Calories In Calories Out (CICO), then you can pretty much eat whatever you want. However, when I first began, there were some very easy “no” foods and “yes” foods that helped me with my journey. I found these rules kept me full most of the time and helped keep the cravings down, and in some cases, got rid of some of my cravings altogether.  I no longer have carbs cravings. It took about 2 – 3 weeks to break my soda cravings. And, I’m still waiting to break my sugar cravings.

  • Veggies: Yes
  • Fruits: No
  • Cheese: Very little (calories)
  • Avacado: Yes! (watch calories)
  • Eggs: Yes
  • Meat/Protein: Yes
  • Sweets/Treats: No
  • Bread/Tortillas: No
  • Only drink water, protein drinks or (low sodium) V-8. This is really a rule for me. For me, I can see any other drink(s) becoming a “gateway” drink, so I just stick to water.

Above are some general guidelines I used. However, I would also add, don’t look at meals or food in “conventional” ways either. Part of what got me to my overweight life, was being full and thinking I still needed to eat a big dinner, or that I must finish everything on my plate. There are many times now that 3 pieces of hard salami is dinner. Or, 4 ounces of ham may be dinner. If I’m satisfied, it’s OK to stop eating and save the rest for later. Or, if I’ve eaten part of a cookie, it’s “OK” to throw the rest away. And, I’ve also tried to start looking at food in a different way as well. I try to look at food as nourishment now instead of entertainment.

To sum it up: “No” carb, “No” sugar. Eat less than your daily maintenance calories (see next step below).

Click START at the top of the site (or, HERE) if you want to learn how you can get started as well.

Look just below this post to click to the next blog post(s) for more information. Or click the “Reviews” link at the top of the page to look through all my posts.

What are some tips you can share from the beginning of your journey to lean?

Pro-Lean / Weight Loss Shorthand

February 8, 2017

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Around the Pro-Lean site and around the web, you may see some of these short-hand acronyms being used. Please feel free to comment below with any other short-hand translations you see frequently that I should add to the list.

Shorthand translations:
CICO = Calories In Calories Out
LCHF = Low Carb High Fat
Keto = Ketogenic Diet
SV = Scale Victory
NSV = Non-Scale Victory