Your Secret Weight-Loss Weapon


Protein 101

Welcome Live Lean Nation to today’s episode of Live Lean TV, I’m your host, Brad Gouthro, the #1 expert teaching you how to Live Lean 365 days a year.

I’m going to be talking about your secret weight-loss weapon. So feel free to share the full video and blog post of this episode with your friends over at

Alright, lets just jump right into it. Here is one of my favorite secret weight-loss weapons that I’ve been following for 8 years now.

It has to do with nutrition.

It has to do with specific types of food.

And more specifically, it has to do with a diet high in protein.

I repeat, a diet higher in protein is a Live Lean Nutrition Law that is a healthy way to help you lose weight and keep it off forever.

Yes, research shows a diet higher in protein can lead to a lower risk of obesity, diabetes, blood pressure, and can actually lower your bad LDL cholesterol.

It’s 2015 people. It’s time to set the record straight on the health benefits of protein.

Even though most nutrition experts agree that the “official” recommended dietary allowance (RDA) of 10-15% of calories from protein is super low, a lot of people, especially women, don’t even consume enough protein to reach those RDA guidelines.

Here are just 3 of the reasons why protein is such a power macronutrient to slim your waistline.

3 Reasons Why Protein Is Your Secret Weight-Loss Weapon

#1. It’s a highly thermogenic nutrient

This means the body burns a lot of calories just to digest and metabolize the protein.

So look at it this way…

If a chicken breast has 120 calories, a decent percentage of these calories are already burned just to digest it.

#2. Foods high in protein are filling

Since they’re slower to digest, it leaves you feeling full for a longer time.

This also means protein sources are hard to over consume.

#3. Protein helps you build calorie crushing muscle

Protein is made up of amino acids that are critical to building lean and strong muscle.

Not only will muscle make you look and feel healthier, muscle also increases your metabolism, so you’ll be burning more calories even while you sleep.

The problem with consuming most healthy sources of protein such as beef, poultry, fish, and eggs, is that they are not typically convenient foods.

Sure it’s an easy habit to throw a sugar-filled fattening granola bar into your briefcase or hit up the vending machine at work.

But if you are committed to changing your body and your health, you must change your habits.

So if you work a 9-5 job, I recommend you get into the habit of preparing your proteins in advance, prepare them in bulk, and bring them to work for lunch and snacks in tupperware.

What types of protein should you eat?

Just because the package says 10g of protein, it doesn’t mean it’s high quality.

Not all protein is created the same.

Animal protein sources such as beef, chicken, turkey, fish, eggs, protein powder, and pork are the highest quality because they’re a complete source of protein containing all 9 essential amino acids required to build muscle.

Sure nuts and grains may show it contains 5-8 grams of protein per serving, but they don’t contain all 9 essential amino acids.

So if you’re a vegetarian you’re going to have to get good at pairing different protein sources to create a complete protein. For example, when rice and beans are combined, they create a complete protein source.

How much protein should you eat?

I recommend you start off by aiming to consume 1 gram of protein per pound of bodyweight.

So if you’re 180 lbs, strive for 180 grams of protein split between your meals and snacks throughout the day.

If you’re more active, increase your protein consumption.

Live Lean Tip:

Ensure you start your day with a high protein breakfast.

Getting in 30-40g of protein in the morning will help control your blood sugar and manage your hunger throughout the day.

It’ll also help ensure you’re burning stored fat for energy, not your muscle.

Here’s a link below to my delicious meat and nuts breakfast recipe.

Bottom Line:

Get in the habit of adding a protein source to each of your meals and snacks.

Some of my favorite quick high protein snacking options include…

a protein shake, hard boiled eggs, beef jerky, or homemade protein bars or cookies. Here’s a link to my protein cookie recipe.

So there you have it Live Lean Nation…

If you want over 100 high protein meal and snack cooking lesson recipe videos, weekly meal plans telling you exactly what to eat, done for you weekly grocery lists, 4 week workout programs and more, is where you need to be.

Go join the other like minded Live Leaners and change your health at

I am so grateful that you tuned in to today’s episode of Live Lean TV. If you haven’t yet subscribed, click subscribe as we upload new episodes every Monday, Wednesday, and Thursday. I’m so excited for what we have coming up.

And if you enjoyed this episode, please share this with your friends who you think would be interested in Living Lean with you.

Thank you for being awesome. And keep Living Lean.


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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.

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