So you want to replace your love handles and annoying belly fat with lean and firm muscle? Good…
On today’s episode of Live Lean TV, I’m going to share with you 4 Reasons Why High-Protein Diets Will Get You Lean & Muscular FASTER…
From a nutrition standpoint, here are three terms you need to know to get super lean, faster:
– High protein
– Lower carb
– Whole foods
Also, forget about what the government is telling you.
Forget about the outrageous claims on boxes made by food marketers. It’s time to get back to the basics and make this really simple for you. I am all about the paleo way of eating.
[Side note: did you know the term paleo was the most searched nutrition term of 2013?]
So I always recommend high protein, lower carb, whole food diets…and time and time again they work for the majority of people that follow them.
If your goal is fat loss, your primary focus should be on preserving lean muscle mass. Why?
Muscle is critical for maintaining your metabolism.
When you lose muscle, your body burns less calories a day. This is why low calorie starvation diets never work for the long-term. The weight always comes back on no matter how few calories you eat.
The government’s recommended daily amount (RDA) of protein is 0.8g/kg of bodyweight.
However, a recent 3 week study comparing 2 groups on a calorie restricted diet showed the 1 group following the 0.8g/ kg recommended daily amount of protein led to MUSCLE LOSS.
The other group doubled the protein dose to 1.6 g/kg of bodyweight effectively MAINTAINED their lean muscle mass.
So remember: to live lean 365 days a year, it is critical to your metabolism to build muscle and maintain it!
During digestion, your body burns more calories processing ANIMAL protein than it does for carbs or fats.
Remember I said ANIMAL protein. The quality of protein is very important.
A study showed a 17% higher calorie burn during rest, when eating animal protein vs. a group that ate vegetable protein.
Sorry vegetarians…mark up another win for paleo.
So remember: by eating protein, you’re actually helping your body burn more calories when you sleep!
When you consume more protein in your diet, you will feel more satiated and full. Ultimately this leads to eating less overall calories.
A study showed every 1% increase in protein intake, led to a calorie consumption decrease between 32-51 calories a day.
So remember: eat more protein, feel more satisfied and full…eat less calories.
This decrease in cravings occurs from the blood sugar and insulin balancing effects of protein. Unlike carbohydrates that cause blood sugar and insulin rises and crashes, protein helps manage the entire process.
So remember: if you have sugar cravings, eat more protein.
When it comes to your macro ratios…in other words how your calories are split up between protein, carbs, and fats…
There is no one size fits all.
It depends on your genetics, your current body composition, your fitness level, your goals, your stress levels, etc.
I shot a 3 video series on macros last year, click here to go through that video series for a basic outline on what works for the majority of people.
Eating a high protein diet is one of the best ways to start losing fat and building lean muscle. If you don’t know how to add more protein in your diet check out my Eat Clean Live Lean Cookbook & Meal Plans with over 200 Quick, Healthy, Easy, Affordable, & Delicious Meals.
Join our Team Live Lean inner circle which includes exclusive never been seen before cooking recipe videos show you how to add more protein in your diet and so much more.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.