On today’s episode of Live Lean TV, I’m sharing 3 reasons why eating protein helps you lose weight and is your secret weight loss weapon.
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All right, let’s just jump right into it.
One of my favorite secret weight loss weapons, that I’ve been following for 8 years, has to do with nutrition.
In fact, it is a Live Lean Law to eat more of this specific type of food.
I’m referring to a diet higher in protein.
A diet higher in protein is a healthy way to help you lose weight, and keep it off forever.
Research shows a diet higher in protein can lead to a lower risk of:
A diet higher in protein may also help lower your bad LDL cholesterol.
It’s time to set the record straight on the health benefits of protein.
Many nutrition experts agree that the official recommended dietary allowance (RDA) of protein is low.
Even though the RDA may be as little as 10-15% of calories from protein, a lot of people, especially women, don’t even consume enough protein to reach those minimum guidelines.
Protein has a high thermic effect.
This simply means the body burns a lot of calories just to digest and metabolize the protein.
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.
Foods high in protein are slower to digest, thus leaving you feeling fuller, for a longer time.
This also means protein sources are hard to over consume.
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.
Unfortunately, it’s an easy habit to throw a sugar filled fattening granola bar into your briefcase or hit up the vending machine at work.
However, if you are truly committed to changing your body and your health, you must change your habits.
If you work a 9-5 job, I recommend you get into the habit of:
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 are the highest quality because they are a complete source of protein.
This means they contain all 9 essential amino acids required to build muscle.
The highest quality protein sources include:
Also, if you are a vegan or vegetarian, you will 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.
However, when they are eaten separately, they do not create a complete protein source.
I recommend you start off by aiming to consume:
For example, if you are 180 pounds, strive for 180 grams of protein split between your meals and snacks throughout the day.
If you are more active, increase your protein consumption.
Here is your Live Lean tip.
Ensure you start your day with a high protein breakfast.
This will also help ensure you are burning stored fat for energy, not your muscle.
Here’s a link to my delicious meat and nuts breakfast recipe.
Get in the habit of adding a protein source to each of your meals and snacks.
A few of my favorite quick high protein snacking options include:
Here’s a link to my protein cookie recipe.
There you have it Live Lean Nation.
Team Live Lean is where you need to be if you want access to:
Go join the other like minded Live Leaners and change your health at Team Live Lean.
We can’t wait to see you over there.
I am so grateful that you tuned in to today’s post.
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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.