For many of us, losing body fat can be a long and painful process. It can be very frustrating, because once your brain senses the food deprivation, it will respond by dialing up your cravings. Just remember how you devoured a whole tray of cookies after a week of clean eating and working out.
The good news is there’s an easy way to trick your brain and body into losing weight faster. In more ways than one, a high-protein diet helps you curb those cravings and promote fat burning. Truly, protein is a weight watcher’s best friend. Here are some reasons why a taking a high-protein diet is an effective way of losing body fat.
Protein Makes You Feel Fuller, Longer
Protein can make you fuller faster. Despite having the same calories per gram with carbohydrates, protein is a more satiating macronutrient. This means that our brain recognizes it’s had enough faster when we eat protein-rich foods. Just imagine how you can easily get through a huge bowl of pasta but not make it with a similar-sized bowl of pure chicken breast.
Ask how bodybuilders have been doing it. Many bodybuilders take a high-protein diet and inadvertently lose body fat without even trying. And many of them will say that they weren’t initially planning on losing fat, it just happens! It’s also easy to find posts on fitness forums about how people swear on protein shakes that help them feel full for a long time. Just imagine how that would feel for you.
How Protein Keeps Food Cravings at Bay
Many studies have shown that high-protein and low-carb diets are good for fat loss and weight maintenance. All comparison studies show that you can lose about 1.2 to 3.7 kg more on high-protein diet rather than a low-fat diet. These diets provide hormone balance by stabilizing levels of the fat-storing hormone, insulin. Insulin is also the hormone that causes intense cravings, once the blood sugar drops.
Another benefit of following a high-protein diet is that you inadvertently avoid processed foods, sugar and grains, experience fewer food cravings. Since many protein sources are affordable, filling, and easy to find, you are cutting back on refined carbs without even thinking about it.The net result is a stable blood sugar and feelings of fullness that last longer.
Protein Helps You Burn More Calories
You’ve probably heard of the saying: “Not all calories are created equal.” Okay, that’s not really how it goes, but that’s how we like to say it in the fitness world.
When you consume protein rather than carbohydrates, the amount of calories the body burns at rest is also greater. This is because carbohydrates are a more readily available source of energy. Thus, the body takes up more energy to metabolize protein, needing to make enzymes to break down protein into amino acids before the body can use it. And although excess protein can still turn into fat, the metabolic process is such a long and winding road that you need to really eat so much protein before it gets stored as fat. Compare that with carbohydrates, which immediately get stored as fat if you don’t use it for energy within a few hours of eating.
Making the Most of a High-Protein Diet
Just like any other diet, it’s best to consult first with a dietician. This way, you’ll know how to approach the new diet with your health status. That being said, there are many things to look out for in a high-protein diet that can be applicable to anyone–even non-bodybuilders! Such are:
Only eat a certain amount of carbs according to your activity level and body composition goals. If you are active, you can eat more carbs, 100 to 200 grams per day. If you are more of a torpid person or overweight, 50 grams of carbs per day is suggested.
There are a variety of foods that provide protein. But not everyone one of them can be good for you. Avoid processed meats, meats high in fat and full-fat dairy. Get your source of protein from foods that offer good protein. Examples of such are:
- Whole Eggs
- Chicken (preferably no skin )
- Turkey
- Fish
- Low-Fat Dairy
Eat more fiber. This is a very crucial tip because once you start eating fewer carbs, your fiber intake might be affected. Your goal is at least 25 grams per day. You can get your fiber with vegetables, fruits, beans, and nuts.
Overall, high-protein diets are a healthy, easy, and affordable way to lose body fat. It helps make your meals a lot more filling, helps curb your cravings, and helps you burn more fat–even at rest!