Simple Food Hack #3: Increase Your Protein Intake
Researchers from the University of Illinois found that when who consumed higher protein amounts had significant reductions in cholesterol, triglycerides and also fat loss compared to the group who had lower protein intake and higher carbohydrates.
They also found that the lower protein, higher carbohydrate group had a higher insulin response to meals and post-meal hypoglycemia. The higher protein group reported greater satiety and fullness between meals.
To summarize the higher protein group lost considerably more fat despite consuming the same amount of calories as the lower protein group. What these researchers uncovered is that protein can help you burn more fat more so than other nutrients.
Here’s how it does this…
It is called the Thermic Effect Of Feeding (TEF).
TEF is the number of calories required to metabolize the nutrients or foods you eat. When you eat carbohydrates about 10-14% of the calories you consume are used up to metabolize the carb nutrients. So if you ate 100 calories of carbs your body would use 10-14 calories to digest and utilize those 100 calories.
Fat requirements are even lower at around 5-6%. So 100 calories of fat only require 5-6 calories to digest the fat nutrient.
Protein, on the other hand, isn’t even close to either of these.
Protein requires 27-35 calories for every 100 calories of protein consumed. That is 2-3x more than carbs and 5-7x more than fat.
That is why protein was so effective in the research studies I mentioned because your body is required to burn up 27-35% of the protein calories you consume. This significantly helps your fat burning efforts.
So how much protein do you NEED each day to achieve these same results?
For years I have been teaching my clients to consume 1 gram of quality protein per pound of their ideal body weight. This is what I have found to be ideal for maximum fat loss. This works out to be around 35% of your daily caloric intake.
A recent breakthrough has just validated what I have been doing for years in a study that was published in the Journal of Applied Physiology, Nutrition, and Metabolism.
So what does this mean to you who lives in the real world and how do you apply it to your lifestyle.
Here is a real-life case study of a woman who has struggled with trying to lose weight over the years. In 8 weeks she was down 22 pounds and had lost 6-8 inches of fat from her body. She accomplished this by consuming 1 gram of protein per pound of ideal body weight. She also did a few other key tips to maximize her fat burning potential.
Her meal plans followed a flexible carb cycling format where she cycled her carbohydrates. So each day she consumed 1 gram of protein per pound of bodyweight along with fibrous vegetables. She also cycled her carbohydrates by eating normal carbs one day and then on day 2 she would eat a specific amount of lower carbs and on day 3 she wouldn’t eat any carbs.
She then cycled this every 3 days. The beauty of it is she still gets to eat delicious meals and her mind and body are not being deprived of carbs. They are just being cycled or reduced on certain days. It is easy for her to follow and she doesn’t feel like she is dieting at all.
She told me that this is the easiest and most successful weight loss program she has ever followed.
That is how powerful protein can be to helping you lose weight and when combined with a flexible carb cycling program so your body isn’t being deprived of carbs. Overall you are consuming fewer carbs and your weight loss takes off just like this woman has done with her body fat.
Start implementing these simple fat loss hacks today and start shedding those excess pounds.
Here is an additional bonus food hack for you.
Eat these 4 foods at bedtime to FLUSH fat from your body
Click the image to learn which 4 foods you should be eating at bedtime. >>>>>