As we dive into some in’s and out’s of why we need optimal levels of quality protein, let’s talk about dietary pitfalls. Almost all of us struggle with at least one of these issues, but the good news is that eating higher amounts of protein can be a great solution to our pitfalls! 

Pitfall 1: Skipping breakfast & jumping straight to the treats.

Skipping breakfast is not the same as fasting. Sorry, it’s the truth. Fasting is intentionally eating in specific windows of time programmed to your age, health, overall nutritional needs and personal goals. In the morning, when you “break” a fast, you should have a healthy, satiating meal ready to rock and kickstart your body for the day. The difference between intentional fasting and skipping breakfast is that the first meal is generally not timed or consistent day-to-day and consists of something random that is convenient and not necessarily the healthiest option. (Sugary Starbucks coffee and a muffin from the breakroom at work, anyone?) 

Solution: Eat a high protein breakfast.

By simply starting your day with at least 20 grams of protein you may experience increased mental clarity, higher energy levels, less cravings, more balanced blood sugar, and more weight/fat loss. These positive side effects are not small - they are potential life changers!

Pitfall 2: Late night snacking.

It’s crazy how quickly a late-night sugary snack becomes a habit. You finish a long day, you’re exhausted and your body and mind are craving a dopamine hit. A high-carb or sugary snack is the quickest hit and it does the job every single time. We’re not saying you should never indulge, but creating a habit out of this pitfall may create blood sugar issues, weight gain, mood changes, and sleep problems.

Solution: Prepare to eat a minimum of 20 grams of protein per meal and don’t snack without a high protein option being the center point of the snack.

Eating protein consistently throughout your day will help to keep your appetite and blood sugar in check. This will also encourage the loss of body fat and the gain of lean muscle. Lookout - you may see positive changes pretty quickly!

Pitfall 3: Seeking convenience over nutrition.

Life is so busy. We feel it and we know you do too. When we start skipping meals and trading out healthy options for quick high-carb instantly gratifying “dopamine hit” snacks due to lack of time to plan or get to the grocery store, we tend to slide down the slope. You know, the slope of convenience is king. 

Solution: Plan ahead (just a little)!

Part of this is mindset and remembering to choose what we want long-term, not right this second. This small amount of planning that’s required is as simple as creating a list of high-protein “acceptable” grocery items before you run into Costco and grab everything on the shelf that stands out to your growling tummy. 

Meal prepping is obviously key and it’s just about the snacks you choose. Imagine if all of your meals had between 25 and 30 grams of protein, every single day. Imagine that you simply ordered them online and they showed up at your door and the only planning you had to do was choosing the meals you want with a click of a button? Oh ya - we do that! Even if you don’t use a meal prep service, prepping at home so that you don’t put yourself in a bind when you’re short on time is a game changer.

Would you like a little more info on why consuming protein is vital? Read more from these sources:

https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_10

https://www.health.com/condition/obesity/the-surprising-reason-you-snack-at-night-and-how-to-stop-it