Protein Makes You Burn More Calories (Increases “Calories Out”)
Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism.
It makes you burn more calories around the clock, including during sleep
A high protein intake has been shown to boost metabolism and increase the amount of calories burned by about 80 to 100 per day
This effect is particularly pronounced during overfeeding, or while eating at a caloric surplus. In one study, overfeeding with a high protein diet increased calories burned by 260 per day
By making you burn more calories, high protein diets have a “metabolic advantage” over diets that are lower in protein.
BOTTOM LINE:A high protein intake can make you burn 80-100 more calories per day, with one study showing an increase of 260 calories during overfeeding.
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Protein can reduce hunger and appetite via several different mechanisms
This can lead to an automatic reduction in calorie intake.
In other words, you end up eating fewer calories without having to count calories or consciously control portions.
Numerous studies have shown that when people increase their protein intake, they start eating fewer calories.
This works on a meal-to-meal basis, as well as a sustained day-to-day reduction in calorie intake as long as protein intake is kept high
In one study, protein at 30% of calories caused people to automatically drop their calorie intake by 441 calories per day, which is a huge amount
So, high protein diets not only have a metabolic advantage – they also have an “appetite advantage,” making it much easier to cut calories compared to lower protein diets.
BOTTOM LINE:High-protein diets are highly satiating, so they lead to reduced hunger and appetite compared to lower protein diets. This makes it much easier to restrict calories on a high-protein diet.
Cravings are the dieter’s worst enemy.
They are one of the biggest reasons why people tend to fail on their diets.
Another major problem is late-night snacking. Many people who have a tendency to gain weight get cravings at night, so they snack in the evening. These calories are added on top of all the calories they ate during the day.
Interestingly, protein can have a powerful effect on both cravings and the desire to snack at night.
This graph is from a study comparing a high-protein diet and a normal-protein diet in overweight men
The high-protein group is the blue bar, while the normal-protein group is the red bar.
In this study, protein at 25% of calories reduced cravings by 60% and cut the desire for late-night snacking by half!
Breakfast may be the most important meal to load up on the protein. In one study in teenage girls, a high-protein breakfast significantly reduced cravings
BOTTOM LINE:Eating more protein can lead to major reductions in cravings and the desire to snack late at night. These changes should make it much easier to stick to a healthy diet.
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Protein works on both sides of the “calories in vs calories out” equation. It reduces calories in and boosts calories out.
For this reason, it is not surprising to see that high-protein diets lead to weight loss, even without intentionally restricting calories, portions, fat or carbs
In one study of 19 overweight individuals, increasing protein intake to 30% of calories caused a massive drop in calorie intake
In this study, the participants lost an average of 11 pounds over a period of 12 weeks. Keep in mind that they only added protein to their diet, they did not intentionally restrict anything.
Although the results aren’t always this dramatic, the majority of studies do show that high-protein diets lead to significant weight loss
A higher protein intake is also associated with less belly fat, the harmful fat that builds up around the organs and causes disease
All that being said, losing weight is not the most important factor. It is keeping it off in the long-term that really counts.
Many people can go on “a diet” and lose weight, but most end up gaining the weight back
Interestingly, a higher protein intake can also help prevent weight regain. In one study, a modest increase in protein intake (from 15 to 18% of calories) reduced weight regain after weight loss by 50%
So not only can protein help you lose weight, it can also help you keep it off in the long-term
BOTTOM LINE:Eating a high-protein diet can cause weight loss, even without calorie counting, portion control or carb restriction. A modest increase in protein intake can also help prevent weight regain
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