Tag Archives: weight loss

The Big 4: Keys on How IsaPro Can Help You Lose Weight

Are you interested in losing weight? You’re not the only one. According to a recent Gallup poll, six out of 10 Americans are looking to lose weight.
Are you interested in losing weight? You’re not the only one. According to a recent Gallup poll, six out of 10 Americans are looking to lose weight.

Many have the idea that if they just eat salads all day the weight will vanish. However, for longer-lasting results, you need much better fuel than that!

When combined with resistance training, IsaPro® helps you build—and maintain—lean muscle, which is vital for healthy aging, athletic performance, and weight loss. We have a few pointers on when to take this protein-rich whey powder that will help you melt off fat and gain beautiful muscle for a leaner summer you.

Key 1: When to Take IsaPro

As the science of sports nutrition has advanced, research consistently shows that the benefits of consuming pure whey protein are better when taken soon after exercise.

After exercise, you want to get the right kind of protein—in the right amount—as soon as possible. For a period of time after a workout, the body is unusually sensitive to nutrients; muscle is hungry for protein that will stimulate its growth and repair.

With 18 grams of protein per scoop, the best part about IsaPro is that it is a protein-rich powder designed to be added to IsaLean® Shakes, oatmeal, or any other food. This allows users to benefit from the fat-burning and muscle-building powers of quality whey protein.

Adding 1 scoop of IsaPro to 1 or 1 ½ scoops of IsaLean Shake can be helpful for optimizing your metabolism. The boost to protein can make a huge difference to anyone with a sluggish metabolism. Extra protein also keeps your appetite satisfied longer and promotes muscle maintenance, a key element for plateau busting after losing weight.

Key 2: Work It Out!

In order to burn that fat, you’re going to need to build muscle. Our Isagenix Corporate Wellness Coach Blake Shaver holds a bachelor’s degree in exercise and wellness from Arizona State University and is a certified personal trainer. Blake is known for incorporating IsaPro into his daily routine post-workout.

“Using IsaPro Chocolate post-workout helps fuel my muscles with the proper nutrition for a faster and more effective recovery,” says Blake.

Here are his top three workout recommendations to help you develop lean muscle and blast fat.

Move 1:

bosu-pushUp

Directions: Flip the ball over onto its dome. Grip the sides of the platform or place your hands on top of it, and perform a pushup while engaging your core for a proper spine angle—hold your body in a straight line from your head to your feet. Perform three sets of 10 to 12 repetitions to the best of your ability.

Move 2:

goblet-squat

Directions: Start with feet slightly wider than shoulder width apart. Hold the kettlebell at the center of your chest with your arms relaxed. Perform a squat while maintaining a flat back; squat until your legs are close to a 90-degree angle. Push through your heels to return to your starting position. Perform three sets of 12 to the best of your ability.

Move 3:

split-squat

Directions: Start with a split stance—one leg in front of another at roughly shoulder width a part. Lower your body while maintaining a flat back. Be sure not to allow your knee to go over your toes. Relax your back leg while bringing your knee to the floor (your knees should not touch the floor). Push through the heel of your lead leg to return to your starting position. Switch legs and repeat. Perform three sets of 12 to the best of your ability.

Key 3: Set Goals

We’re big believers in planning ahead and setting goals. Since taking IsaPro is recommended after workouts, we suggest that you not only plan a food budget to stay on track but also an exercise budget as well. We suggest creating a seven-day plan to track your workouts and help ensure success. Set a realistic plan for the week that makes sense for you and won’t leave you ready to quit after one workout.

The best way to build muscle and burn fat is a combination of cardio and resistance trainings. Plan the days when you’re hitting the gym for weight lifting or taking a bike ride outside to make the most of the summer sun. (Don’t forget to take rest days!)

Regardless, on rest days, you’ll want to know when you’re working out so that you can take IsaPro soon after your workout to build muscle which in turn helps blast that fat away!

Key 4: Forget the Scale—Measure Up!

If your pants feel loose, but the number on the scale has gone up—there’s no reason to fret! Muscle weighs more than fat, but the cool part? Muscle helps burn fat.

The whey protein in IsaPro can be useful for triggering muscle growth because it contains branched-chain amino acids such as leucine and is quickly absorbed into the bloodstream for delivery to muscle.

So consider the scale as a simple and infrequent indicator of body mass—not as THE only weight-loss tool for success.

When you order the 30-Day System, it is accompanied with Isagenix measuring tape, so you can evenly measure the key parts of your body for total body loss—your arms, your thighs, your waist, and your stomach, which are the main areas to measure.

Our tip? Don’t get obsessive about it. Measure about once a week and then you’ll start getting a true understanding of what you’re losing.

Have fun building muscle and losing weight by fueling yourself with IsaPro!

If you are interested learning more or purchasing IsaPro Click Here!

Top Scientists Outline Reasons to Eat More Protein

Women dieting using meal replacement shakes.

Higher-protein diets based on sound nutrition and quality work on multiple levels.

 

Leading nutrition researchers have outlined how protein improves appetite, manages a healthy body weight, reduces cardiovascular and metabolic risk factors, and increases dietary compliance in a recent review paper (1).

In this overview of the literature, scientists from the U.S., Australia, and Denmark explored how diets based on properly dosed, high-quality protein sources, like those found in IsaLean Pro, to improve health.

Here’s what they found:

Metabolic and Appetite Advantage

Higher-protein diets have shown to successfully increase metabolism for the reason that 20 to 30 percent of protein consumed is used for metabolism and storage, whereas for carbohydrates it’s 5 to 10 percent, and for fat it’s only 0 to 3 percent (2). This better supports healthy weight loss and maintenance, because higher-protein diets prevent a slowing of metabolism by stopping a decline in resting energy expenditure, or how many calories the body burns simply supporting normal, non-exercise functions (3). The reason this happens is mostly due to protein retaining lean muscle mass.

Higher-protein intake also helps better control appetite and prevent overeating. In fact, several studies have shown that consumption of high-quality whey protein causes a greater reduction in hunger after a meal and higher levels of fullness compared to other protein sources (1).

Muscle Building

The authors also found that quantity matters. The specific amount of protein per meal should hit the threshold of about 20 to 30 grams since this is what’s needed to stimulate protein synthesis (muscle building) (1).  IsaLean Shakes fall within this range and offer the highest-quality undenatured whey protein.

Over the course of the day, the researchers found between 1.2 and 1.6 grams of protein per kilogram of body weight per day was optimal in promoting sustained weight management and cardiometabolic benefits. This results in approximately 90 to 120 grams of protein for women and 105 to 140 grams for men per day—an amount easily met by two shakes and a meal with lean protein such as chicken breast or fish.

Management of Healthy Weight

An average increase in protein intake of about 28 percent beyond normal recommendations also facilitates significant weight loss, the researchers found (1). Since the normal protein intake in U.S. adults is on average 88 grams per day, then the addition of only 20 to 30 grams would be enough to cause long-term improvements in weight management. Even by keeping calories the same, the increase in protein appears to be the critical component, not a reduction in carbohydrates or fat. Just think, this is one IsaLean Shake per day. Consumed over a long period of time this could equate to big results.

Worried About Too Much Protein?

The worry about too much protein is not warranted, as the authors noted: “The protein quantities proposed above are within the acceptable macronutrient range for protein and allow for the ability to meet the dietary guidelines for other requirements including fruit, vegetables, dairy, and fiber.”

Bottom Line

Higher-protein diets based around quality and sound nutrition work on multiple levels. We have been recommending a daily protein intake between 1.2 to 1.6 grams per kilogram per pound of body weight (0.55 to 0.75 grams per pound) and about 20 to 40 grams per meal (depending on the individual) in conjunction with our high-powered nutrition since inception. The amount of high-quality protein per meal found in Isagenix products is meant for sustained and real lasting results. Indeed, over the long term, higher-protein diets don’t just help with losing weight; they improve health and prevent unwanted weight regain (1).

References

  1. Leidy HJ, Clifton PM, Astrup A et al. The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition 2015;ajcn084038.
  2. Westerterp-Plantenga MS, Nieuwenhuizen A, Tome D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annual Review of Nutrition 2009;29:21-41.
  3. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition 2004;23:373-85
  4. IsagenixHealth.net

Scale Won’t Budge? New Study Sheds Light on Why.

Weight Loss
A new study offers an explanation for why some lose weight faster than others.

Have you or someone you know ever struggled to lose weight? You follow a system and all its instructions to a T, but the number on the scale is not to your liking. No doubt this is a frustrating occurrence and likely to get anyone down on their weight-loss efforts. A new study has shed some light on this conundrum, however, and it may simply be that different people respond differently to calorie restriction (1). That is, some will lose more quickly than others.

For the study, scientists from the National Institutes of Health conducted one of the most well-controlled interventions possible—a 77-day in-patient trial involving 12 obese subjects whose food intake was completely controlled, and calorie expenditure (aka how many calories they burned) and body weight and composition were meticulously measured.

Upon admission and throughout the trial, participants’ calorie needs based on energy expenditure was assessed. Moreover, energy expenditure was measured in response to both excessive calorie intake and fasting for 24-hour periods, and then for what the bulk of the trial involved, which was adhering to a liquid diet reduced by fifty percent of calorie needs. Also, exercise for fitness reasons was not allowed, and activity throughout the study was limited.

The researchers found at the end of the trial that despite the subjects following the same weight-loss protocol, there were some that lost significant weight, while others barely lost any.

Previous researchers have found similar results and this has led to what’s known as a thrifty phenotype, or a person whose response to calorie restriction does not lead to weight loss as quickly as a spendthrift phenotype. Basically, a spendthrift can lose weight easily while a thrifty person will not.

The scientists concluded that “we clearly determined that there is variation in the extent of weight loss in obese humans during a 50 percent caloric reduction that is not the result of a lack of adherence but is caused by real biologic inter-individual variation in energy expenditure responses to the same energy deficits, that is, thrifty and spendthrift phenotypes.”

Researchers point out how the reason for and identification of the two phenotypes has yet to be figured out. Possible influencers could be individual differences in nervous system activity, thyroid and appetite hormones, diet and weight-loss-and-regain history, and variable amounts of brown fat. Everyone has at least a little bit of brown fat, but it varies between individuals. Unlike white fat, which makes up the majority of fat in the body and stores calories, mitochondria-packed brown fat cells burn energy and produce heat.

If losing weight while following a system is a struggle, it may not be that anything is being done wrong, its more just a matter of time. One important factor to remember is that the number on the scale is not the only marker of health. Your energy levels and how you feel, how you’re able to perform daily and physical activities, how well you’re sleeping, and other health markers are all non-scale measurements that a healthy weight-loss regimen can improve. It’s also important to remember what the alternative is—even if you’re not seeing the scale budge as much as you’d like, is it better to give up and go back to old eating habits? Most likely not.

Weight loss is unfortunately not a fully-known and well-understood science yet. But always listen to your body and remember that the journey will be different for each individual. Stick with your balanced Isagenix weight-loss plan and sometimes the end goal may just require more time, patience, and persistence.

Reference: Reinhardt M, Thearle M, Ibrahim M et al. A human thrifty phenotype associated with less weight loss during calorie restriction. Diabetes. 2015.

Why Your Body Loves Undenatured Whey

IsaPro is ‘whey’ beyond simply a exercise recovery tool
IsaPro is ‘whey’ beyond simply a exercise recovery tool

It’s no secret that we at Isagenix pride ourselves in providing some of the highest-quality undenatured whey protein. With the release of our new Chocolate IsaPro, many wonder why the product is basically just whey protein and if it has a place in their plan.

While many see IsaPro as a recovery tool from intense exercise, there is more than one reason to take it. The whey protein we use in our products has some benefits that go beyond muscle-tissue building and weight loss. Here we review some other benefits, whatever your health and wellness goals may be, of taking whey protein.

Stress Adaptation

Whey protein concentrate in its undenatured form has a special protein in it called alpha-lactalbumin, which is shown to improve mental performance and mood in stressful situations (1). Alpha-lactalbumin has the ability to help maintain healthy serotonin levels, which are reduced by prolonged stress. In a series of studies using whey, subjects had higher levels of the amino acid tryptophan, which is the precursor to serotonin biosynthesis (1). Whey protein also has the potential to increase a special protein called heat-shock protein, which increases a cell’s ability to tolerate stress (2).

Biological Value

Whey protein has the highest biological value (demonstrating optimal levels of essential amino acids for the body) of all dairy proteins. This basically means it has a superior essential amino acid profile. Amino acids are the building blocks of protein and “essential amino acids” are the ones required in the diet because the body can’t make them internally. The biological value (BV) is the ratio of how much protein the bodies’ tissues can utilize. To put the BV into perspective, soy protein has a value of 74 while whey has a whopping value of 104 (3)!

Satiety

Undenatured whey has bioactive peptides (chains of bonded amino acids) and amino acids generated during digestion that stimulate the release of specific hormones that regulate appetite—resulting in reduced food consumption and greater satiety or fullness (4). These hormones include cholecystokinin, peptide YY, and glucagon-like peptide-1.

Immune Booster

Nutritionists Rie Tsutsumi and Yasuo Tsutsumi of University of Tokushima, Japan, recently investigated the immune-enhancing benefits of undenatured whey and found multiple proteins in whey that play distinct roles in health maintenance:

  • Beta-lactoglobulin binds vitamin A and helps increase the uptake of vitamin A in the digestive tract. It also facilitates the uptake of fatty acids.
  • Alpha-lactoalbumin has protective effects on the lining of the digestive tract and can inhibit growth of harmful bacteria.
  • Lactoferrin aids the absorption of iron in the digestive tract and can inhibit the growth of harmful bacteria.
  • Serum albumin binds and carries fatty acids.
  • Immunoglobulins A, G, and M support the immune system.

Lactoperoxidase and lysozyme also support the immune system but also have distinct antioxidant properties.

Tsutsumi and Tsutsumi also highlight whey as an effective tool for avoiding sarcopenia, or the muscle wasting that’s so common in the elderly.

Whatever your goal, including whey protein can be a useful tool for health and wellness. New research supports how whey goes far beyond simply building muscle. High-quality whey protein can support the health of the digestive system, the immune system, decrease appetite, and even normalize stress.

References

www.isagenixhealth.net

  1. Markus CR, Olivier B, de Haan EH. Whey protein rich in alpha-lactalbumin increases the ratio of plasma tryptophan to the sum of the other large neutral amino acids and improves cognitive performance in stress-vulnerable subjects. Am J Clin Nutr 2002;75:1051-6.
  2. de Moura CS, Lollo PCB, Morato PN, Carneiro EM, Amaya-Farfan J. Whey protein hydrolysate enhances the exercise-induced heat shock protein (HSP70) response in rats. Food Chem2013;136:1350-7.
  3. Smithers GW. Whey and whey proteins- from ‘gutter-to-gold’. Int Dairy J 2008;18:695-704.
  4. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health.Austin J Nutri Food Sci 2014;1:1002.

Hydration: How Much Water Do You Really Need?

Proper hydration is critical to health and wellness.
Proper hydration is critical to health and wellness.

The question of how much water your body needs to stay hydrated can be a bit tricky. Is it eight glasses a day? Half your body weight in ounces? These are easy rules to follow when trying to stay hydrated. But is there really a definitive answer to how much water is needed on a daily basis? Because we all have very different hydration needs that vary depending on our health, activity level, diet, and climate, there is no specific “one size fits all” recommendation.

However, one thing is certain, and that’s the fact that water is critical for each and every one of us. Water makes up 60 percent of our body weight, and can vary depending on size and gender (1). Hydration can come from water, food, or metabolic water production. Generally speaking, healthy adults should drink a minimum of 2 liters, or 8.5 cups, of water or fluid every day. However, that can vary greatly from person to person (1-4).

Differences in Optimal Intake

While considering optimal hydration there are a few factors to keep in mind. You must take into account the intensity of your fitness routine, the temperature outdoors, current health status, and, for the ladies, being pregnant or lactating (2-4).

Athletes who engage in vigorous activities have hydration requirements greater than those individuals who are sedentary by about one to three cups per day. Performing exercise for extended periods of time, especially over an hour, makes electrolytes (sodium and potassium) imperative to hydration. Replacing electrolytes that are lost through sweating helps avoid the condition of having too little sodium in your blood (2-4).

Similarly, living in warm weather with high temperatures or humidity causes greater fluid loss than that of individuals living in more temperate climates. For this reason additional fluids and electrolytes are recommended for people lucky enough to live where the sun always shines (2-4).

Fluid intake becomes even more variable if you are sick or are experiencing vomiting or diarrhea. Those who have chronic health conditions that prevent normal fluid release or abnormal fluid retention should discuss their hydration needs with a physician (2-4).

Lastly, pregnant or lactating women require more fluids for adequate hydration in the range of 10 to 14 additional cups per day. Putting their recommended daily fluid intake level to around 4.5 liters or 18 cups (2-4).

What Counts Toward Hydration

Optimal hydration can be reached through drinking various fluids and by eating water-dense foods.

Findings from a recent study from the Journal of the American College of Nutrition suggest that regardless of the fluids ingested, the body knows how to use them for optimal hydration (5). Researchers observed a group of healthy males, randomized to varying sources of hydration for 24 hours. They were randomized to either consume water, water and diet soda, water and regular soda, or water with regular soda, diet soda, and orange juice mixed. After testing the subjects’ urine for biological markers of hydration and dehydration, the scientists discovered that all of the men were adequately hydrated.

Coffee, despite some common beliefs, is also a good hydrator. While early research may have observed that coffee can induce urination in some people, later research confirmed that it does not in any way contribute to dehydration of any part of the body and it can be useful in providing hydration over the course of the day (1). Hydration through coffee, which is also positively associated with better mood and cognition, is a win-win in terms of both its hydrating and uplifting benefits (5-7).

Most recently, scientists have proposed milk and whey to be good sources of optimal hydration. In the Journal of Food and Nutrition Sciences, a study looked at the components of milk and whey proteins as an alternative source for hydration and re-hydration after exercise. Due to the branched-chain amino acids, natural electrolytes, and longer feeling of satiety that whey-based foods offer, they are a superior source of hydration and re-hydration (8). Whey-based protein recovery drinks and meal replacement shakes do count toward hydration and provide added satiety.

Hydration and Weight Loss

Hydration is paramount to health and wellness and can even contribute to weight gain or weight loss. It’s no secret that sugary beverages, laden with empty calories, could be one of the culprits leading to global obesity (9). However, sugar-free drinks like water, coffee, and tea have been linked to better weight-loss success. As described in the European Journal of Obesity, there are many beneficial effects of ample fluid intake on potential weight loss and weight maintenance, because the act of ingesting healthy fluids can help prevent the ingestion of excessive calories from foods (9). Also, proper hydration plays a role in counteracting overeating. Thirst can often be mistaken for hunger so food is eaten instead of drinking water or other fluid (1). A good idea is to first hydrate with a glass of water, a cup of coffee or tea, or any other sugar-free beverage before grabbing a snack.

Staying properly hydrated also plays a role in thermoregulation. A body that is properly hydrated burns more calories than a body that is dehydrated. Some water-containing fluids can help, too. Coffee is also rich in polyphenolic compounds and caffeine, which are linked to increased metabolism that provides the potential for greater calories burned (10). 

Thinking Outside the Water Bottle

When determining personal water and fluid intake needed for optimal hydration, one of the best things to remember is to not become thirsty. Achieve this by drinking plenty of plain water, in addition to other healthy fluids like coffee, tea, electrolyte-enhanced beverages, and whey-based protein drinks. Eating plenty of water-dense fruits and vegetables, such as cucumbers, bell peppers, and watermelon, contribute to optimal hydration as well. Also be sure to add plenty of delicious and healthy drinks and water-dense produce to meals and snacks. Optimal hydration doesn’t have to mean chugging down jugs and jugs of water, but can be achieved with a variety of fluids and delicious foods.

 

References – www.Isagenixhealth.net

  1. Lafontan M. Visscher TL. Lambert NF et al. Opportunities for intervention strategies for weight management: Global actions on fluid intake patterns. Euro J Obesity. 2014. 10.
  2. Hydration: Why it’s so important. American Academy of Family Physicians. http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/nutrients/hydration-why-its-so-important.html. Aug. 12. 2014.
  3. Sterns RH. Maintenance and replacement fluid therapy in adults. http://www.uptodate.com/home. 2014.
  4. Mayo Clinic Hydration Resource. September 5. 2014. Mayo Clinic Web Site.
  5. Tucker MA. Ganio MS. Adams JD et al. Hydration status over the 24-H is not affected by ingested beverage composition. J A Coll Nutri. 2014.
  6. Masento N. Golightly M. Field DT. Butler LT. Van Reekum CM. Effects of hydration status on cognitive performance and mood. Brit J of Nutri. 2014. 111 (10) 1841-1852.
  7. Lucas M. Mirzaei F. Okereke O et al. Coffee, caffeine, and risk of depression among women. Arch Intern Med. 2011. 26 (17): 1571-1578.
  8. Pegoretti C. Antunes AE. Gobatta F et al. Milk an alternative beverage for hydration. Food and Nutri Sci. 2015. 6. 547-554.
  9. Borys JM. Ruyter JC. Finch H et al. Hydration and obesity prevention. Euro J Obesity. 2014.
  10. Rustenbeck I. Lier-Glaubitz V. Willenborg M et al. Effect of chronic coffee consumption on weight gain and glycaemia in a mouse model of obesity and type 2 diabetes.Nutr Diabetes. 2014. 4:e123.