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When Dining Out, Powder Up!
Occasional outings to a party or restaurant should not have to set you back on your dietary progess. Arm yourself with an amazing yet simple tactic that has been scientifically documented to minimize or even prevent weight gain whenever you end up dining out!
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Let's be honestly realistic. There are times when “eating bad” is inevitable. You could be the most dietetically responsible person on the planet, yet when your spouse surprises you with an elegant dinner at some exotic-sounding restaurant on your wedding anniversary, for instance, you just
don't turn your nose up at those kinds of proposals (unless you prefer to spend the night in the dog house). Whenever such awkward moments arise, what's a dedicated fitness buff to do? Some nutritionists would offer up the predictably lame advice: “You could work with the menu, and make smarter choices.” Obviously, some of these sheltered “gurus” have never dealt with a REAL Italian or French restaurant, not
some Make-Your-Own Sandwich joint! You're not going to pester the gracious host in black to give you a nutritional breakdown of the entire menu, or demand to have their most prized dishes altered beyond recognition. If you have the nerve to do something so disrespectfully diabolical to the poor maitre d'hotel, you should be shot on the spot!
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“Alright, Igor, you've got my attention,” you blurt out, “so what can I do when I'm eating out?” Well, first of all, I would like to explore the precise physiological mechanisms underlying the reasons why dining out can be so detrimental to begin with, before we even start
contemplating the proper solutions. You see, for well over several decades, many individuals wrongfully assumed that weight gain associated with dietary intake had everything to do with the “grease” content of restaurant cuisine; that eating fat was a simple cause-and-effect making people fat, which - in the rarely legitimate instances that it does - would still only represent a small fraction of the total problem.
While the fat content of restaurant food significantly determines total caloric intake, weight gain associated with dining out primarily stems from an
overconsumption of carbohydrates.
Although it's true that excessive quantities of fat, whether saturated or unsaturated, drastically raises the total caloric value of food, there are potentially deadlier mechanisms at play that, when compounded together, can exponentially ramp up the collateral damage incurred from a festive night on the town.
First and foremost of these culprits is the disproportionately high amounts of carbohydrates typically associated with restaurant food in contrast with other macronutrients (such as quality proteins), which usually are sorely lacking. A mountainous bowl of pasta dumped alongside an itsy-bitsy
sliver of filett mignon serves as a fine example for clearly illustrating this most common of dietary dilemas. Nevermind the oil-soaked loaf of toasted garlic bread that came before the actual meal! Consider the following: All digestible carbohydrates found in food, whether they come from rice, bread, cookies or orange juice, eventually break down into glucose (simple sugar). The process, in turn, naturally signals the
pancrease to secrete insulin, a necessary function of human metabolism, in order to stabilize the sugar in the bloodstream and channel it into surrounding cells for energy utilization. But if carb ingestion is overdone, too much sugar enters the blood, consequently resulting in an
insulin spike1. This is the primary chemical trigger responsible for causing your body to accumulate fat! While those glistening pools of grease permeating your meal may supply the raw materials for depositing unsightly cellulite beneath
your skin (subcutaneous fat), the overconsumption of carbohydrates is the match that lights the fuse of this nutritional bomb!
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Enter a miraculous group of specialized molecules called amino acids, the building blocks that make up the macronutrients classified as protein. Proteins are essential to a broad spectrum of life-sustaining functions, serving as enzymes for breaking down and absorbing other nutrients, supplying
components for the growth and repair of various tissues such as muscle, skin and hair, creating chemical agents and substances so that the immune system can effectively defend the body against potentially deadly diseases and viruses, among countless other designations!
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Life itself could not exist without the presence of protein! Given that the word protein is fittingly derived from the Greek (“prota”), which translates “of primary importance,” its significance surely should not be underplayed. Carbohydrates, on the other hand, while a
convenient source of rapid energy, are not immediately vital to human survival. In fact, while the existance of both, “essential fatty acids” and “essential amino acids”, has been inarguably verified and well documented by the broad scientific establishment, there is no such thing as “essential carbohydrates”, despite the endless bickering and infighting over this topic that continues to pervade (and
undermine) the dietetic “authorities.”
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No healthy human being, short of an abnormal metabolic disorder, has ever perished from a lack of carbohydrate intake. However, if one were to entirely eliminate either proteins or fats (or both) from the diet, they would be dead within weeks.
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So how does all of this protein hoopla tie in with the current subject at hand, you ask? Recall what we discussed earlier about the problematic conditions arising from carbohydrate overconsumption. The wonderful thing about protein is that when ingested in sufficient quantity during a carbohydrate-rich
meal, it infallibly acts as a buffer, slowing the rate of insulin secretion and essentially blunting the storage of fat! In order for the benefits to be deemed significant, however, protein intake must be proportionate to the amount of carbohydrates comsumed. A wee bit of protein is not enough to offset a a whole lot of sugar. Unfortunately, unlike eating at home where the ability to mix and match different foods to create the perfect balance of
By being highly portable, accurately measurable and generally non-perishable, protein powder is the perfect food additive for balancing meals!
carbs, fats and protein is virtually unhindered, dining out usually presents limited flexibility in meal organization. After all, how practical is it for you to haul around giant slabs of meat to every friend's party, family picnic or company luncheon? Alas, in your moment of vulnerability, a tiny marvel of modern nutritional technology called protein powder can rise to the challenge and deliver you from dietary ruin!
Protein in powdered form can succeed effortlessly where many conventional sources of protein fail miserably: It's highly portable, accurately measurable, generally non-perishable and can be sprinkled or blended into numerous drinks, foods and recipes that are limited only by your culinary
imagination! Heck, most protein powders can even be disolved in a plain glass of water! So there should be no excuses for why you cannot maintain reasonable dietary responsibilities! I've dated a few “pack rat” women who stashed packets of sugar additives (Equal, Splenda, etc.) in their purses. (NOTE: This statement was not intended to be derogatory, as I myself am a formidable pack rat).
My point is that powdered protein can just as easily be sacked away for later use, by placing it in clear and disposable plastic food baggies, particularly those that have a re-sealable “zip” or “lock” function. In this manner you can store your protein powder in a pocketbook, briefcase or even the glove compartment of your car without any hassles, while keeping the contents air-tight and spill-proof!
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The amazing benefits that can be garnered from using protein powder as a nutritive food supplement extend far beyond the mere ability to ward off weight gain. Ample protein intake improves energy levels, elevating mood and concentration! Also noticable is a heightened sense of food satiety
(fullness) after eating a meal, drastically minimizing the risk of overeating! Too many carbohydrates eaten alone, on the other hand, induces yet more hunger and craving for carbs, because blood sugar swings wildly from one extreme to the other in such instances! Powdered protein is also known to be the quintessential food staple of professional bodybuilders and strength-training athletes, highly prized for its proven effects on
muscular strength and development when properly utilized in conjuction with heavy and intense weight lifting. Finally, protein in powdered form is a godsend for strict vegetarians who may otherwise lack a full-spectrum of amino acids in their diet.
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Notwithstanding the utter simplicity of implementing protein powder into your dietary arsenal, there are important guidelines that need to be addressed:
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TYPES of Protein Powders:
Protein supplements can be manufactured from a broad variety of animal and plant products. The most commonly available commercial protein powders, however, are derived from Whey, Milk, Egg and Soy. Although all of these sources provide an excellent source of protein, nutritional scientists and leading dietary authorities unanimously concur that Whey protein has the highest biological value (BV) of any known protein source.
What this means is that protein powder which is primarily manufactured from whey, a by-product created during the production of cheese from cow's milk, exhibits the most efficient rate of absorption and digestability! This is of most crucial importance, because any food or supplement with a low BV profile is rendered practically useless in the aplication of nutritional supplementation, given that most of it passes through your digestive tract without
being effectively broken down, absorbed or utilized! The table below lists the BV values of proteins found in the most widely-consumed high-protein sources:
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Protein Biological Values (BV)
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Whey Protein
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100
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Whole Egg
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94
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Egg-White Protein (Albumin)
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88
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Fish
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83
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Beef
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80
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Milk Protein (Casein)
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80
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Chicken
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79
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Soy Protein
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74
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Wheat Gluten
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54
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Beans
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49
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As you should be able to derive from examining the data above, whey protein possesses the most superior absorption characteristics, with egg, seafood, meat, poultry and milk products still providing respectably high-quality sources of protein. Any foods or nutritional supplements that exhibit a BV
value of 75 or lower (as indicated in red), though they still may provide overall value in human nutrition and health, are a relatively poor choice as a high-quality protein source. Conclusion: When shopping for protein powders, choose brands that list whey, egg (albumin) or milk (casein)
proteins as their primary ingredients. (Protein powders made from fish, beef or poultry stock are not commercially common or available).
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BRANDS of Protein Powders:
There seems to be a great deal of confusion among many individuals regarding what brands of protein powder are best for serving their purposes. I've witnessed many an inexperienced customer at one of those shopping mall vitamin boutiques, standing around scratching their heads while surveying shelves upon shelves of countless supplement brands. To make matters worse, the salesperson who tries to bombard you with billions of other product
recommendations tends to add to the chaos. Now, I'm going to say something that may tick off a few people in high places, but in terms of the endless assortment of brand names, protein powder is protein powder, more or less! No matter what new advancement a particular company is claiming to have developed, chances are that most of the other brands are in the same loop. They just all word it a bit differently, vying for your attention and
doing their utmost best to stand out from the rest of the pack. Don't get me wrong. I'm not doubting that certain companies employ higher-quality production standards than others, but the actual differences in product “purity” and “bioavailability” from one brand to the next are far less significant then they would like you to believe. I've personally done just as well with a generic, low-cost
department store product as opposed to one of those hyped-up and overpriced “premium” brands! Don't believe me? Try hanging around a nutrition store long enough and pay close attention to when a hulking bodybuilder barges in. “What do you have on clearance?” would be his only full sentence worth barking. Then, after grabbing as many containers of protein powder as his huge forearms could hold, he'll
make the purchase while barely making eye contant with the clerk and just as quickly storm back out the door! Am I implying that bodybuilders are jerks? Of course, not. They just don't have time for the gimmicks and patronizing chitchat! So do yourself a favor and follow their lead. In short, the only thing that really matters when comparing brand names - all other things remaining equal - is price per unit.
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IMPORTANT NOTE: Please be advised that this tip is not a magic bullet against chronically reckless eating patterns. It is intended as a dietary aid to control the mechanisms that trigger weight gain, because consistant and sufficient protein intake helps to mediate insulin production by buffering
steep rises in blood sugar. Adopting this vital habit will reduce the threat of weight gain from the occasional high-carbohydrate meal when dining out, but will not grant you immunity from habitually destructive nutritional choices. As always, please consult your physician or medical professional before implementing any nutritional supplements into your regular dietary regimen. Individuals with certain food allergies may require further
caution or restrictions when making the decision to use dairy-based nutritional supplements such as protein powders. The good news is that many whey protein powders are now manufactured lactose-free, making them accessible to the millions of Americans who are lactose-intolerant!
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As detailed in
Article #0001: Too Many Carbohydrates, Too Fast = Health Hazard!
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