sunrisenutrients.com

I will use myself as an example. We multiply our weight 205lbs. by the following factor.

11 inactive, 12 mild activity, 13 cardio 20 minutes a day, 14 cardio 40 minutes a day, 15 at least an hour workout every day. 205 X 13 equals 2665 calories.

This is not an exact science but the results are remarkably telling. Exercise builds muscle which in turn increase the metabolic rate.

We can measure intake by measuring food and translating that into calories with the help of a calorie guide. A healthy weight loss program is to consume 500 calories less than required. 3500 calories is the equivalent of 1 pound. This will lead to a 4 lb loss per month. We have found that our customers that take Sunrise Protein for breakfast lose on average 4 lbs a month. The digestion of protein with only 93 calories gives a sense of fullness that contributes to a lower intake of calories. This is the science behind the miracle of healthy nutrition.

Tools for eating control.

• Rate your hunger level for each meal  from 1-5 and appropriate calories accordingly.
• Record everything you eat within 15 minutes.
• Know your metabolic rate.
• Decide on how many calories you want to consume. (500 less than metabolic rate)
• Weigh and measure food.
• Plan food and calories
• No mindless eating.
• Be mindful of appetite triggers; sight, smell and taste. Stay away.
• Eat only while sitting.
• Don’t eat 3 hours before bedtime.

Whey Protein 

Whey protein is the name for a collection of globular proteins that can be isolated from whey, a by-product of cheese manufactured from cow's milk. It is typically a mixture of beta-lactoglobulin (~65%), alpha-lactalbumin (~25%), and serum albumin (~8%), which are soluble in their native forms. Whey has the highest Biological Value (BV) of any known protein.

Whey is a lactose-free or reduced lactose protein loaded with nutrients and essential amino acids. Whey is comprised of four major protein fractions and six minor protein fractions. The major protein fractions in whey are beta-lactoglobulin, alpha lactalbumin, bovine serum albumin and immunoglobulins. Each of these components have important disease-fighting effects. In addition, whey protein is easily digestible and lactose-free.

Native whey protein does not aggregate upon acidification of milk. Prolonged heat-treatment at sufficiently high temperatures and long duration will denature (i.e. partly unfold) the whey protein, triggering hydrophobic interactions with other proteins, and the formation of disulfide bonds between whey proteins and casein micelles, leading to aggregation with other milk proteins at low pH.

Whey protein can be denatured (irreversibly changed) by heat — similar to the protein in egg whites which, when cooked, permanently changes from a clear liquid to a white solid. When subjected to high heat (like the sustained high temperatures above 160 degrees Fahrenheit associated with the pasteurization process) whey proteins become denatured and lose some bioactive compounds like cysteine, an amino acid that is a precursor to glutathione, an antioxidant.

Whey protein typically comes in three major forms: concentrate, isolate and hydrolysate. Whey protein concentrates contain a low level of fat and cholesterol but generally have higher levels of bioactive compounds, and carbohydrates in the form of lactose — they are 29%-89% protein by weight. Isolates are processed to remove the fat, and lactose, yet are usually lower in bioactive compounds as well — they are 90%+ protein by weight. Hydrolysates are predigested, partially hydrolyzed whey proteins.

Uses

Whey protein contains high levels of both essential and non-essential amino acids, and pregnant mothers are sometimes advised by their obstetricians to supplement their diets with whey protein to ensure that their developing babies get all the basic amino acids they might need.

Ingestion of whey protein suppresses early morning sugar cravings, hence many use low calorie whey protein not sweetened by sugars in losing and managing weight.

More than other protein supplements, whey protein powder is commonly used by bodybuilders and athletes desiring to accelerate muscle development and aid in recovery. Some individuals with suppressed/abnormal immune systems and/or degenerative diseases use undenatured bioactive whey proteins to increase their antioxidant levels. Undenatured whey proteins are a good source of cysteine, a conditionally essential amino acid which is the rate limiting factor for the body's production of glutathione, an important antioxidant.

Examples of commercial whey proteins include those available in most health food stores and supermarket health sections; they typically consist of isolate/concentrate or isolate/concentrate/hydrolysate mixtures and they are usually flavoured so they can be mixed with water or milk and consumed as a drink or shake. Whey Protein production has meant that whey is now easily integrated into many nutritional formula.