How protein helps in weight loss

You are looking for a solution to lose weight?

Then proteins are you best allies! Eating protein with a low-calorie diet, can be very effective and you could see results from the very first days of your diet.

The benefits of protein:

First of all, proteins are an outstanding hunger stopper. If you eat a meal rich in protein, you will quickly feel less hungry and you will not rush on all sort of food you want to avoid or limit, such as carbs, refine sugar etc. When we want to lose weight, it is difficult to control the hunger. So, many people deprive themselves and as a result it increases their appetite. Eating more protein helps to better withstand hunger.

Moreover proteins are also low in calories. Here are the calories for 1 gram of each of the macro nutrients:

    1 gram of protein contains 4 calories

    1 gram of carbohydrates contains 4 calories also

    1 gram of fat contains 9 calories

Furthermore, while lipids (fat) provides 9 calories per gram, proteins rank on the same level as carbohydrates and contain only 4 calories per gram. It is important to note that 1 gram of protein does not correspond to 1 gram of meat or fish. For example: 100 grams of ground beef patty (5% fat) contain 25 grams of protein for 100 calories. In comparison, 100 grams of pasta contain about 75 grams of carbohydrates for 300 calories! Now you understand better why protein is a weapon of choice when it comes to diet.

High protein foods are often low in calories

As a matter of fact , high protein foods are often low in calories and this is what you need when you are looking for losing weight, because calories are energy and any excess of energy is stored as fat. When losing weight, the main goal is to reduce the number of calories ingested each day. Unless you are on a very specific kind of diet, such as the ketogenic diet. I will write an article about it.  By the way, if you are doing fitness or any other kind of sport, proteins will help you to build up and maintain your muscular mass.  Here is the key: Muscles help to burn extra calories through regular physical activity. Building muscle can increase your metabolism, and therefore lose weight a little faster.

Altogether , the Iron Fit Food protein bars can help you losing weight and help you to build up your muscular mass and to burn calories.

They are easy to use and convenient, they fit into your pocket, so you can bring them with you at the office, at the gym or even when you go to eat outside and you think your meal will not contain enough protein. Keep in mind that the protein from the Iron Fit Food protein bars are coming mostly from natural ingredients, which is much better (“macro nutrients -wise”) than just simple shake of whey protein.

Ben – Iron Fit Food

Ben – Iron Fit Food
instagram: ironfitfood

Is soreness a good thing?

As a matter of fact, soreness means that something happened during your training

As a matter of fact, soreness means that something happened during your training and it is most of the time a good sign. On an average, soreness happens to everybody, but more often to the beginners (or to those who don’t train regularly) than to the neophytes or the seasoned athletes. It also simply happens to the muscular groups that we don’t target often. The best example is to look at those who are doing legs once in a while and end up not being able to walk or seat properly after their legs workout session. Therefore, once we are training regularly, soreness tends to appear less often as our muscles got used to the intensity of the exercises. Many people worry when they feel soreness, especially when it comes 24h to 72h after the workout. Actually, soreness is just constituted by microscopic injuries or tears of the muscles, caused by the intensity of the flexion during the workout. It comes along with an inflammation that makes it painful and can also lead to an overall body weakness.

So why is it a good thing?

So why is it a good thing? Simply because when you are training you are seeking the hypertrophy (increase in muscle size and shape) of your muscles. This hypertrophy is created by the repeated flexion of the muscular group you are targeting that, technically, is damaging your muscular cells which, as an ultimate result, will give you the fit shape and size you are looking for. In other words, your workout is stressing your muscles and sorness is a natural reaction to this stress. Good soreness means good workout! 

How to quicly recover from soreness?

There are several ways to recover quickly from the soreness:

  • Sleeping
  • Salt bath
  • Taking supplements: Protein Bars (Iron Fit Protein Bars are all natural and rich in BCAA and Glutamine, helping the recovery), protein powder, BCAA, creatine etc…
  • Drinking more water
  • Stretching
  • Massaging

How about the soreness recovery time?

As previously said, the recovery time from soreness will depend on several factors such as

  • the nutrition
  • the workout frequency
  • the wourkout intensity 
  • the workout volume
  • the sleeping time
  • the emotional stress
  • and so on.

At the end of the day, no matter how painful or how long your soreness will last for, just embrace it as a sign that you did your job at the gym and always remember: “no pain, no gain”.

Ben – Iron Fit Food
instagram: ironfitfood

How can I train if I am traveling regularly?

Body weight workout routines are one of the keys for training when you travel

I often hear people telling me that they can’t be fit just because they are constantly traveling around. Well, when we travel, we all agreed it is not convenient to carry in our luggage some dumbbells and barbells. However, we can tailor our very own body weight workout routines. In that case it is important to master some basic exercises that you can do anywhere such as the planks, body weight squats, mountain climber, lunge, triceps dips, flutter kick, push-ups etc… If you want to go furthermore with your training and you think body weight exercises are too limited in term of variety and results, then I suggest you to buy a packable workout gear such as a resistance bands, a skipping rope, a foam roller or even a sling trainer (e.g. TRX), this kind of equipment is light, easy to carry on, easy to use and it can be installed quickly everywhere on the doors, walls etc…

Chosing a hotel with Fitness Facilities

When you are traveling, the best solution is definitely to go to a hotel with a fitness facility, so before booking any room always have a look at the list of the facilities of your hotel. And if your hotel don’t have any fitness facility? Then you can always search on the internet (e.g. Google map) for the closest gym to your hotel. So don’t let a simply nasty trip being an excuse to stop your training, you have to be motivated more than ever, especially since traveling can also mess up with your nutrition and your sleep habits, both necessary for a good recovery, maintaining your muscular mass burning fat and so on.

What about the nutrition?

And regarding the nutrition? As stated above, traveling can also mess up with your nutrition, too much carbs, not enough protein, tiny portions and late meals. One of the solution is to take supplements. There is several supplements available on the markets, all made for different purposes, fat burning, bulking up, sleeping etc…. However, the most important thing is to make sure that your intake of protein is high enough. Please see more details and figures about the daily protein intakes in the website of the National Center for Biotechnology Information here. To make it simple I suggest your daily protein intake to be of 2g of protein per kg of body weight in order to maintain your muscular mass. It is often a hard task when we travel and this is the reason why protein bars such as the Iron Fit Food bars are an outstanding solution. If your aim is to low down your carbs intake then you will go for the Performance bars, if your aim is to bulk up you will go for the Brownies or the Energy, if you are in between and need an all-rounder then you will go for the Original bars. Anyway, always keep in mind that being fit requires discipline and motivation, it is like anything else in life, just a matter of priority.


Ben – Iron Fit Food
instagram: ironfitfood