THE ART OF THE SNACK | XUNTOS

With all of the freezing temperatures as well as snowstorms, this month’s The Art of the Snack takes us to Santa Monica to Xuntos to enjoy an array of Spanish tapas from savory bites as well as cocktails! We wanted to know more about this spot that we can enjoy for Lunch, Dinner, and Brunch! We sat down with Chef Sandra Cordero to find out more about this Tapas Bar, what we should think about enjoying when we come in, and more!

ATHLEISURE MAG: Before we delve into Xuntos, can you tell me about your culinary background - where you trained and kitchens you trained in prior to Xuntos?

CHEF SANDRA CORDERO: I was raised between Amsterdam and Galicia in northern Spain, where I spent summers on my family’s farm and in A Coruña. That upbringing shaped my earliest understanding of food, but I formally committed to becoming a chef when I moved to Los Angeles.

In LA, I trained in several of the city’s most respected kitchens. I worked under Neal Fraser at Grace, gained experience at the Michelin-starred Providence, and cooked alongside Peruvian chef Ricardo Zarate. I also spent time at Test Kitchen.

AM: Why did you want to open Xuntos and when did it launch?

CHEF SC: We launched in July 2023. My dream was to bring Spanish tapas to a beach town, to have a tapas bar near the beach, and after the pandemic, we really wanted to open a place where people could gather again and be together.

AM: What are the ingredients, spices and flavors that are indicative of Spanish cuisine?

CHEF SC: Olive oil, garlic, citrus & pimentón De la Vera.

AM: Why did you want to focus on tapas and for those that are not familiar, what is that?

CHEF SC: I wanted to share my Spanish culture with LA, and what better way to do that than through Tapas! Tapas are for sharing, they are ingredient-forward, with lots of seafood & amazing produce from the market. Being in Santa Monica and walking distance to the Santa Monica farmers market with incredible fresh produce, it felt organic to focus on tapas in this location.

AM: How does one approach a tapas menu in terms of have 2-3 people ordering for enough variety and items to share?

CHEF SC: We have made it as easy as possible for guests with our new tapas tasting menu, where you get a four-course tapas tasting for the whole table for $75 per person. It is the perfect amount of food; you still get to have that sharing experience, and all you have to think about is what to drink! If you decide not to do the tapas tasting, you can have one of our wonderful servers help you. Tapas is about everyone experiencing the same bites & flavors together.

AM: For diners who are coming here, what is the ambiance of this restaurant from the vibe to its interiors?

CHEF SC: The design and atmosphere is meant to feel inviting, a place where people can linger, relax, and connect over drinks and food in equal measure. The word xuntos means “together” in Gallego, and that ethos, convivial, unhurried, and social, threads throughout the space. The interior occupies two storefronts in a historic 1926 building in Santa Monica, with a lively bar area that naturally draws people in for drinks and pintxos before dinner. Beyond the bar, a warm dining room invites guests to slow down and linger. Up on the second floor are two private dining spaces overlooking the bar and main room — perfect for intimate dinners or energetic celebrations.

Visually, the space blends playful energy with a vintage, feminine sensibility. A dramatic wall installation of thousands of scallop shells (a nod to Galicia’s coastal culture) anchors the room, while vintage light fixtures add a sense of drama and warmth. Soft pinks and reds set a color palette that’s romantic yet spirited, complemented by touches of greenery and curated vintage artwork. Family photos from Galicia give the space a personal, home-like layer.

It is perfect for a cozy date night or a fun night out with friends. It’s romantic, energetic, and meant for people to stay, linger, connect, and enjoy the experience fully.

AM: For Lunch, what are 3 items on the menu that you suggest that we should be thinking about prior to coming in?

CHEF SC: When you come for lunch you cannot miss the Empanada, it’s a Galician style empanada, a whole savory pie that we make from scratch daily, with an olive oil crust with rotating fillings—Galician tuna (the classic), beef, spinach, mussels... of course our Tortilla is not to be missed, the ultimate comfort food, & Gambas al Ajillo for a sizzling midday tapa!

AM: Specifically looking at the Conservas (Tinned Fish) portion of the Lunch menu, what are 3 that you suggest?

CHEF SC: Gueyu Mar Grilled Sardine Tails Escabeche (we’re huge fans of Chef Abel), the Albo Mussels that I grew up eating as a kid & Ramon Peña Sardines with padron pepper, a beautiful tin with a kick from a pepper only found in Galicia.

AM: For those that opt to eat at the bar, what are 3 items on your Pintxos menu that we should try?

CHEF SC: Our Cantabrian Anchovy on brioche, Croquetas de Jamon of course, and a Racion of Jamon Iberico + Pan Con Tomate on Spanish Cristal Toast is essential.

AM: Tell us about your Tapas Tasting for Dinner.

CHEF SC: We describe it as “what chef Sandra thinks you should eat tonight,” a seasonal combination of pintxos & tapas that changes monthly, always with whatever seafood is tasting best at the moment and produce from the Santa Monica farmer’s market. It’s the easiest way to experience Xuntos because you order, and the food just keeps coming!

AM: What are 3 items on your Tapas menu for Dinner that we should try?

CHEF SC: Our Lobster, Pork Chop and Pulpo a la Gallega.

AM: To complete your meal, what are 3 desserts that we should have in mind?

CHEF SC: Tarta De Santiago—the cake people make a pilgrimage for! Seasonal Flan (right now it’s coconut!) and our Chocolate Mousse.

AM: For those looking for a refreshing cocktail, what are 3 that you suggest?

CHEF SC: We squeeze citrus fresh from the farmer’s market for our Senorita (tequila, grapefruit, pimenton), Playa de Vega (mezcal, chartreuse, lemon) and Hummingbird (vodka, tango tangerine,

orange).

AM: Tell me about your Wine Club!

CHEF SC: The best way to learn about Spanish wines is by drinking them! You get 2-4 bottles every month from all over Spain, carefully selected imports exclusive to Xuntos, always organic without any additives, and more than half from women winemakers. Members get tasting notes, food pairing recommendations & a pick-up party with wine tasting every month!

AM: Are there any events coming up that we should know about that we can share with our readers/community?

CHEF SC: Bikini nights are coming up, which is an event we have on the last Thursday of every month. They are inspired by the iconic Bikini Club in Barcelona, birthplace of the famous Bikini Sandwich & the “it” club for live music & good times for generations of Barcelonians since its opening in the 1950’s. I love putting new spins on the Bikini Sandwich on the menu at Xuntos, & this night showcases these itsy-bitsy melty toasties paired with the perfect accompaniment: premium Barcelona beer from Estrella Damm & live music!

IG @barxuntos

PHOTOGRAPHY COURTESY | One Goat Media

Read the FEB ISSUE #122 of Athleisure Mag and see THE ART OF THE SNACK | Xuntos in mag.

THE ART OF THE SNACK | A.KITCHEN + BAR D.C.

We're always looking for great places to grab a bite. When we find places that allow us to pop in for Breakfast, Lunch, and Dinner, we know this is one that will be top of mind as we navigate our day. In this month's The Art of the Snack, we head to DC and talk with the team of a.kitchen+bar DC to find out more about what we should enjoy when we're in the neighborhood. We talk with the Founder/Co-Owner of High Street Hospitality Group - Ellen Yin, Chef Eli Collins, and Bar Director Harry Jamison.

ATHLEISURE MAG: Before we talk about A.Kitchen and Bar DC, tell us about High Street Hospitality Group.

ELLEN YIN: High Street Hospitality Group is a celebrated Philadelphia-based restaurant group founded by James Beard Award winner Ellen Yin. The group includes acclaimed restaurants like Fork, High Street, High Street Bakery, a.kitchen+bar, and a.kitchen+bar D.C. — all known for seasonal, locally sourced cuisine. Ellen has been recognized nationally for her contributions to the culinary world, including receiving the 2023 James Beard "Outstanding Restaurateur" award. The group emphasizes sustainability, inclusivity, and regional ingredients while actively supporting local farmers and community initiatives.

AM: Can you tell me more about yourself as well as your culinary journey in terms of where you trained, kitchens you worked in etc.

CHEF ELI COLLINS: I've been part of the High Street Hospitality Group since 2017. After studying art abroad, I spent time traveling and working up and down the East Coast, eventually landing in New York City. There, I had the incredible opportunity to work for Chef Daniel Boulud at his Michelin-starred restaurant, Daniel, and later served as Executive Chef at DBGB Kitchen, his more casual brasserie.

At a.kitchen, I’ve focused on crafting a menu driven by seasonality and a deep love for prime ingredients - something that earned us Three Bells from Philadelphia Inquirer critic Craig LaBan, who highlighted our “compelling French flair.” a.kitchen Philadelphia has been honored as one of Wine Enthusiast’s Top 100 Wine Restaurants in America, received Wine Spectator’s Award of Excellence in 2020 and 2022, and was named a James Beard Foundation semifinalist for Outstanding Wine Program in 2022. I was also humbled to be named Philadelphia Magazine’s Best of Philly 2022 Chef.

AM: As you are based in Philadelphia, why did you want to open this restaurant in DC?

EY: For the past 10 years one of our most proud restaurants is a.kitchen + bar which has been recognized for its amazing wine and beverage programs as well as seasonal cooking by Chef Eli Collins. A.kitchen + bar is a neighborhood restaurant that happens to be in AKA Rittenhouse Square, a luxury hotel property by AKA Hotels, our hotel partner. When they mentioned their expansion to a new property in Washington DC and we had the opportunity to spend time in the West End, we fell in love with the property that has a storied past. Part of what attracted us was the conversion of a gorgeous terrace that would add beautiful light to the space; but the major reason was because the hospitality community in DC is so cohesive, collaborative and is quickly establishing itself as one of the most exciting dining destinations in the country.

AM: You have been open since last Fall. What can guests expect in terms of the ambiance of this restaurant?

EY: The restaurant which was designed by Gensler’s DC office right on K Street, is full of natural light from New Hampshire Street, and from the bar area, a view of our gorgeous terrace. A modern sophisticated, but casual atmosphere allows for diners to feel comfortable whether they are grabbing a quick bite or having a more luxurious meal. Modern art adorns the walls and plants are present giving the space a natural feel.

The ambiance at a.kitchen+bar D.C. blends urban sophistication with understated warmth. It takes inspiration from its Philadelphia counterpart, the space welcomes guests with sunlit interiors and a thoughtfully layered aesthetic. Light ash banquettes and polished concrete floors lend a sense of modern calm, while blackened wood furnishings, dark marble counters, and bronze metal accents add depth and contrast. Abstract photographic prints punctuate the walls, adding an artistic edge to the 60-seat dining room and adjacent 40-seat bar and lounge.

AM: What kind of cuisine is offered here?

EY: We offer American small plates— Breakfast, Lunch and Dinner!

AM: For those coming in for Breakfast, what are 3 dishes you suggest that we should have in mind?

CHEF EC: Cornmeal Pancakes, French Omelet, and Steelhead Trout Lox.

AM: For Lunch, what are 3 dishes that we should enjoy when coming in with friends and family?

CHEF EC: Chickpea Panisse, Bluefin Tuna, and Potato Gnocchi.

AM: Of course for Dinner, are there items that we should have in mind that we can enjoy?

CHEF EC: Crispy Oyster Mushrooms, Rockfish + Clams, and Roasted Cauliflower.

AM: Brunch is our favorite meal of the week. What are 3 dishes that we should think about for this portion of the menu?

CHEF EC: Badger Flame Beets, Biscuits + Gravy, and Croque Monsieur.

AM: We love Golden Hour - what are 3 bites that we should order and what would the wine/cocktail pairing be for this?

CHEF EC: Deviled Eggs — MELON DE BOURGOGNE, LA BREGEONNETTE, MUSCADET SEVRE-ET-MAINE, LOIRE VALLEY 2022; Smoked Chicken Wings — Naked & Notorious; and Cheeseburger — CABERNET FRANC, CHAT. DU HUREAU, SAUMUR-CHAMPIGNY, LOIRE VALLEY 2022.

AM: In terms of cocktails in general, what are 3 for the Summer that we should have in mind?

HARRY JAMISON: A spritz of any kind (Aperol + Hugo come to mind), Tiki drinks (Junglebird or Mai Tai!), and Margaritas on the rocks.

AM: The Summer is about celebrating, whether they are large holidays or those that are personal to us. Are there any events taking place that we should know about to put on our calendar?

EY: This summer, we're hosting our a.BBQ series, where we're partnering with well-loved chefs around the city for a night of grilling on our terrace to benefit Southern Smoke Foundation, a non-profit that supports F&B workers in crisis by providing emergency relief funding and access to mental health services. Save the date for our first one, June 26 with Chef Chris Morgan from Joon!

IG @a.kitchenandbardc

PHOTO CREDITS | A.Kitchen and Bar DC

Read the MAY ISSUE #113 of Athleisure Mag and see THE ART OF THE SNACK | a.kitchen + bar D.C. in mag.

ATHLEISURE LIST | CASA SOL AT MAXX ROYAL BODRUM RESORT

It's officially time to think about planning our vacations for 2025 and we can see staying at Maxx Royal Bodrum Resort in Mugla, Turkey and eating at Casa Sol which opened in May of 2024.

Casa Sol is a concept collaboration between the resort and the F&B team with Corporate Chef Naoki Katori leading culinary and Shavinraj "Sha" Gopinath along with global consultancy Proof Creative which focuses on the drinks. The design of he bar and restaurant was led by GEO_ID.

This concept is situated just steps from the beach with dazzling views, Casa Sol transforms from a tranquil scene for a quiet breakfast into a relaxed locale for lunch in between dips in the ocean and a sophisticated nightlife venue as the sun goes down and the vibes pick up. The venue is entirely al fresco, with a mix of bar and restaurant seating for all group sizes.

The cuisine at Casa Sol is progressive Latin, merging traditional recipes with original elements to create an eclectic mix of dishes. The Chef de Cuisine José L. Castañeda Neri is an accomplished chef with a passion for innovative, high-end cuisine and has over a decade of experience in luxury hospitality.

For Breakfast, we suggest: Chilaquiles, which are corn chips cooked in a rich molcajete tomato sauce topped with sour cream, white cheese, avocado, cilantro and fried egg. For Lunch: Pescado Zarandeado, which is grilled seabream rubbed with chilies adobo served with citrus micro salad. For Dinner: Blackened Rib Eye, which is ribeye crusted with recado negro served with roasted eggplant puree, broccolini, roasted onion, chiles toreados & tortillas.

Casa Sol’s signature cocktail menu is split into two sections Sun Hats (lighter, more refreshing daytime options) and Shoulder Pads (features slightly more complex, spirit-forward drinks designed to enjoy into the evening), a nod to the 1980s beach town nostalgia felt throughout the offerings.

We suggest their Canta-Trio, a blend of tequila blanco, a citrus trio of grapefruit, lime and orange, agave and a spiced salt rim, The Balmy Cobbler with Pisco, pineapple, balsamic and berry shrub and lemon, and The Runway, a clarified milk punch with aged rum, banana, house-made grenadine, lemon, mixed berries, orange and a house spice mix.

If you're interested in hosting an event at Casa Sol, they offer a range of options from small gatherings to full buyouts. Their team can provide detailed information to tailor it to your needs.

CASA SOL at MAXX ROYAL BODRUM RESORT

Gölköy Mah, 312 Sk No:3, 48400 Bodrum/Muğla, Türkiye

maxxroyal.com

IG @maxxroyalresorts

PHOTO CREDITS | Casa Sol at Maxx Royal Bodrum Resort

Read the NOV ISSUE #107 of Athleisure Mag and see ATHLEISURE LIST | Casa Sol at Maxx Royal Bodrum Resort in mag.

FOOD ANTHROPOLOGY | CHEF ANDREW WONG

We're always looking to add that next great restaurant to our list and when we're in London next, we have 2 Michelin-starred A. Wong as one of our stops! We took some time to chat with Chef Andrew Wong to talk about his passion for food, his culinary background, what led to him launching this restaurant and what we should have in mind when we come in for an epic meal. We also talk about what he does outside of the restaurant.

ATHLEISURE MAG: When did you first fall in love with cooking?

CHEF ANDREW WONG: I grew up in my parents' restaurant, and cooking wasn't something I was interested in. I went to university to have fun and escape work for a while, but I was drawn back in. It was when I decided to learn how to cook and enrolled in culinary college that I became more engaged with the whole thing and saw it as something I could make a go of.

AM: What was the moment that you realized that you wanted to be a chef?

CHEF AW: After graduating from culinary college, I travelled through China on a working tour to learn more about the roots of Chinese cuisine. This was eye-opening, as I discovered the vast regional differences in cuisine and understood the cultural context and history behind dishes and techniques. Once returning to London, I continued learning and researching Chinese cuisine, where it all began.

AM: What was your culinary background in terms of what led you to going to culinary school as well as kitchens you trained in?

CHEF AW: When I was younger, my parents ran a Chinese restaurant called Kym’s. It was an old-school Cantonese restaurant and takeaway, filled with brightly coloured sauces, dragons, and everything you would imagine an eighties Chinese takeaway to be. I worked in their kitchen as a teenager but always said I would never want to be a chef.

When my father passed away, I needed to step up and help my Mum run the family business. Over time, I became more interested in the history of Chinese cuisine. I spent some time travelling around China and perfected and honed my new skills before deciding to close Kym’s and open A Wong.

AM: You launched A. Wong in 2012, why did you want to open this restaurant and what was your approach to the menu?

CHEF AW: My parents had been running their restaurant on that site since the 1980s. The restaurant had sentimental value and a good location in Victoria. There was no reason to open anywhere else, and I’m pleased we didn’t.

Our approach at A.Wong is to celebrate Chinese culture, craft, history, and techniques. Over time, the menu and cuisine have become more personal. I would describe it as ‘A.Wong cuisine.' This reflects my heritage, our exploration, and how we approach dishes.

The menu celebrates techniques, some very old and some more modern. We draw on the vast array of ingredients from the Chinese kitchen—fermented, dried, and salty—with vegetables, seafood, and meat to create a balanced and harmonious dining experience.

AM: Tell us about the ambiance of your restaurant and what guests can expect when enjoying their meal here.

CHEF AW: Fun, unpretentious, explorative, inquisitive, researched, and a celebration of culture, still keeping up with modern ways while keeping our techniques and cooking methods traditional.

AM: For lunch, what are 3 Dim Sums that you suggest that we should have in mind when we come in?

CHEF AW: Black Pepper Beef wispy pastry with tamarind and dried shrimp caramel, Rabbit and Carrot Glutinous Puff & Bamboo Pole Noodles with King crab and Spring Onion Oil.

AM: What is the Touch of the Heart menu and what are 3 items from this menu that we should try?

CHEF AW: Touch of the Heart menu is our lunch menu, which still offers guests a beautiful journey across the borders of China. I think every item on the menu has its own story to tell, but the three I would pick would be the 999 Layered Scallop Puff with XO Oil, Steamed Duck Yolk Custard bun, and Memories of Peking Duck.

AM: For dinner, walk us through The Collections of China menu that we can have for dinner.

CHEF AW: The concept behind it came from when I was travelling. I read and spoke with many people about Chinese cuisine, but experiencing the diversity of flavours first-hand is very different.

I wanted to give our guests an insight into these diverse, regional flavour profiles, from flash-frying to steaming carbohydrate menus, the amount of pickle, preservatives, and the type of fermented product. All these things are integral parts of a region's identity and its role in China as a whole.

AM: Tell us about your beverage program.

CHEF AW: At A. Wong, we offer close to over 350 different labels and vintages, including both new world and old-world wines. Veering away from traditional service, the interactive wine program, at A. Wong is centered around the concept of 'adventure and personal exploration.' Our sommelier team encourages the guests to sample a wider selection of wines by exploring lesser-known wines and understanding the flavour profiles of well-known old wines. To create contrast and adventure, our beverage pairings at lunch and dinner are served as multiple flights, and include craft beers, Chinese teas and vinegars alongside the wines. We want guests to play and enjoy the wines within a collection of dishes, and discover for themselves what they enjoy.

AM: What is the Forbidden City Bar and are there cocktails that are offered here that are specific to this portion of the restaurant?

CHEF AW: The Forbidden City Bar serves as a venue for enjoying intimate moments with your loved ones, where we serve classic signature cocktails and our own Forbidden City cocktails. Enjoy your pre-meal and post-meal drinks. The bar also welcomes non-diners.

The most signature cocktail available at A.Wong is the Peking Duck Old Fashioned, which is made of Johnnie Walker Whiskey infused with traditional Peking duck fat and roasting spices, hoisin syrup, and Angostura.

AM: As someone with an Anthropological background, how has that inspired the foods and the ingredients that you use?

CHEF AW: I’ve been working with Dr Mukta Das for about five years now. It’s a real privilege and one I don’t take lightly. We introspectively look at the cuisine in terms of flavour, technique, balance, and cultural etiquette. I think all of this – taste, cultural, and social, affects our perception of the dining experience and taste.

Mukta’s approach is from a historical point of view, looking at all sorts of economic and social aspects behind whatever dish we are researching. I look at it from a chef’s perspective, what it will taste like, what the texture would be, and how I can logistically make this happen.

We do a lot of research to ensure that the base flavour profiles are nearly identical to historical and technical Chinese techniques. But at the same time, I like to think that our food is quite explorative, in the sense that we don’t specify that our food comes from a particular region or style. I want people to take an interest in the flavours of a dish. I want to try and encourage people to go out and explore other Chinese restaurants that they may not have done before. This opens us up to criticism, but if what we are serving isn’t deemed “authentic,” that’s ok because it’s not supposed to be.

AM: Can you tell us what SOAS is and how it has influenced your restaurant? What does it mean to become an Official Research Associate there for the Food Studies Centre?

CHEF AW: SOAS is the School of Oriental and Asian Studies, a university in London. I’ve worked with them before, and becoming a research associate means they support my endeavour to learn more about food and the cultural discourse around it.

It means I interact with food as a cultural phenomenon. For me, the idea of humans as social beings is essential. This means when you talk about running a restaurant, it's not purely about the food. It's also about how humans interact in a space, with each other and with the experience.

It's an understanding we are social beings, and we like to communicate. We want to taste, see, and touch, which is very important for a restaurant. Restaurants are not just purely about food, interaction with the space and concept are integral.

Food is not just flavour; it is an expression of history, location, ingredients and choices.

AM: You received your first Michelin star in 2015 and you received another recognition in Jan 2021 with a second Michelin star making A. Wong the first Chinese restaurant outside of Asia to achieve this. What does this mean to you?

CHEF AW: The first Michelin star was for my team at A. Wong, they all work incredibly hard, and to be recognised was wonderful. Receiving the second star was an extraordinary moment for us at A. Wong. It was a significant achievement for me personally and Chinese restaurants globally. It was for our community, our forefathers. I am just a tiny part of the thousands and thousands of restaurants that have come before us. It's good to see that a global brand like Michelin broadens and represents multiple cultures and cuisines.

IG @awongsw1

PHOTOGRAPHY CREDITS | PG 92 , 96 + 99 James Gilles | PG 95 Jutta Klee |

Read the AUG ISSUE #104 of Athleisure Mag and see FOOD ANTHROPOLOGY | Chef Andrew Wong in mag.

63MIX ROUTIN3S | ALEX PROPSON

Read the FEB ISSUE #98 of Athleisure Mag and see 63MIX ROUTIN3S | Alex Propson in mag.

BENEFITS OF EATING A HIGH-PROTEIN LUNCH

While there is a lot of controversy surrounding fats and carbohydrates, most people agree that protein is a highly important part of the diet. There are numerous health benefits associated with consuming a high-protein diet, from increased muscle mass to lowering the blood pressure.

Let’s take a look at more reasons why you need to consume a high-protein lunch:

1. More Muscle Mass and Less Fat

Proteins are the building blocks of our bodies. Thus, consuming a protein-rich diet helps maintain your current muscle mass. Furthermore, when you incorporate strength training into your routine, the protein will consequently help increase muscle mass.

Secondly, people who want to shed some fat but do not want to lose muscle can benefit from eating a high-protein diet.

For physically active people, protein is a crucial part of their diet as it helps in tissue repair and recovery.

2. Lowers Your Appetite

Everybody knows that we need fats, carbs, and protein in our diet. Of these three macronutrients, protein tends to be the most filling and the most satisfying.

There are two main reasons why you feel full quicker after eating a high protein lunch. Firstly, protein lowers the production of ghrelin, which is the hunger hormone, while simultaneously increasing the production of peptide YY, which makes you feel full.

Studies have shown that by increasing the protein intake, people feel full faster for longer, causing them to consume less food through the course of the day. Therefore, if you are planning on losing some weight around your midsection, consider replacing those potatoes with fish or bacon.

3. Higher Metabolism and More Fat Burning

The food we consume has a thermic effect. This is where our body's metabolism increases for a short time as the body burns energy for digestion.

That said, different types of food have different thermic effects. Between the macronutrients, protein has the highest thermic effect at up to 35%. Compare this to fat or carbs, which can have anywhere between 5% and 15%.

In fact, research shows that you can burn as much as a hundred calories a day only through eating a high-protein diet. Other studies have even shown that people can lose up to 260 calories a day. This is equivalent to an hour's training.

4. Healthier Bone Structure

There is the misconception that protein causes weaker bones. The idea stems from the belief that too much protein, especially from animals, results in a high acid load to the body. Consequently, this causes calcium to leak from the bones to neutralize the acid.

However, more recent studies have proven that people who consume a high-protein diet develop much healthier bones. Furthermore, they significantly reduce the chances of fractures or osteoporosis when they get older. Check out why organic meat is the future of protein.

Women are especially prone to osteoporosis after they hit menopause. Therefore, it is important to at least consume a high-protein lunch.

5. Lowers Blood Pressure

Are you concerned about your blood pressure skyrocketing after eating a high-protein lunch? Don’t be! Research shows that high levels of protein in our diet lowers both the systolic and diastolic blood pressures by 1.76mm and 1.15mm respectively.

Furthermore, a high-protein diet will also lower triglycerides, as well as the bad cholesterol low-density lipoprotein (LDL).

High blood pressure causes heart disease, kidney problems, and stroke. Therefore, consuming a high-protein lunch regularly can help reduce the likelihood of developing these health issues.

6. Not Harmful to Kidneys

Contrary to popular belief, more protein in your diet doesn’t cause your kidneys to overwork, resulting in damage.

Granted, people with existing kidney issues should avoid too much protein as the situation can quickly become life-threatening. On the other hand, studies have shown that people with healthy kidneys need not worry about consuming a high-protein meal.

In fact, they can reap many health benefits associated with a high-protein diet.

7. Helps in the Healing Process After an Injury

You can speed up your body’s recovery with a high-protein diet. This is not surprising as proteins form the building blocks of our muscles and tissues.

8. Stay Strong as You Grow Older

Our muscles naturally become weaker as we grow older. Consequently, a leading cause of reduced quality of life is sarcopenia. It is associated with frailty, including weak bones that fracture easily.

The simplest way to reduce muscle and bone loss is with a high-protein diet. This, combined with physical activity, can slow down and even build more muscle mass as you get older. Consider adding high protein plant-based foods to your diet. 

9. Reduces Late-Night Cravings

You might think those late-night cravings are caused by hunger. However, they are more about providing satisfaction to your brain in the middle of the night.

Late-night eating causes us to consume more calories than we need, resulting in weight and fat gain. Consequently, it becomes extremely difficult to lose body fat.

A high-protein lunch will keep you full for the rest of the day. Moreover, it is shown to significantly reduce cravings in teenage girls who are overweight. A study done on men showed that increasing the amount of protein consumed reduced the rate of late-night cravings by up to 60%.

10. Helps You Maintain a Low Weight

We’ve already seen that a high-protein diet increases the metabolism of our bodies while simultaneously causing us to feel fuller for longer. Consequently, we consume less throughout the day, resulting in weight loss.

However, while losing weight is one thing, keeping the weight down is a whole different challenge in itself. Research has also shown that increasing the amount of protein consumed by just 15% is enough to prevent further weight gain.

Conclusion

There is no denying that protein is an important part of our diet. However, many people are not aware of the many proven health benefits of following a high-protein diet. If your food mostly consists of fats and carbs, perhaps it is time you started cooking and regularly consuming a high-protein lunch.

Read the latest issue of Athleisure Mag.