On today’s episode of Live Lean TV, I’m sharing 4 reasons why protein is important for weight loss.
That’s right, a high protein diet can help you get lean and muscular, faster.
From a nutrition standpoint, here are three terms you need to know to get super lean, faster:
Forget about what the government is telling you and ignore the outrageous nutrition label claims found on packaged products 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?
I always recommend a high protein, lower carbohydrate, and whole food diet.
Time and time again this way of eating works for the majority of people that consistently follows it.
So let’s get into it.
Here are 4 reasons why high protein diets will get you lean faster.
If your goal is fat loss, your primary focus should be on preserving lean muscle mass.
Muscle is critical for maintaining and boosting 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.
Here’s an example of why I said you should not blindly listen to the government’s nutrition advice.
The US government’s recommended daily amount (RDA) of protein is 0.8g/kg of bodyweight.
However, a 3 week study was done that compared 2 groups of people on a calorie restricted diet.
The group that followed the recommended daily amount of protein of 0.8g/kg, while in a calorie deficit, led to muscle loss.
The other group doubled the protein dose to 1.6g/kg of bodyweight.
This amount of protein effectively maintained their lean muscle mass, while in a calorie deficit.
Key takeaway: 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 carbohydrates or fats.
This is often referred to as the thermic effect of food.
Remember I said animal protein.
Studies show 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.
Key takeaway: by eating protein, you’re actually helping your body burn more calories, even 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.
Key takeaway: eating more protein will help you feel more satisfied and full, thus making you eat less calories throughout the day.
This decrease in sugar 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 you manage the entire process.
Key takeaway: if you have sugar cravings, eat more protein.
When it comes to your macronutrient ratios, there is no one size fits all.
If you’re not familiar with macronutrient ratios, it simply means how daily your calories are split up between protein, carbohydrates, and fats.
The optimal amount of protein consumption depends on your:
I take you through step-by-step calculations of 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.
Check out this post on the best protein sources for faster fat loss.
If you don’t know how to add more protein in your diet, check out my Eat Clean Live Lean Cookbook and Meal Plans for over 200 quick, healthy, easy, affordable, and delicious meals.
Or join our Team Live Lean inner circle, which includes exclusive never been seen before cooking recipe videos, weekly meal plans, and recipes showing 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.