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Have you recently started eating healthier? When people make the decision to eat healthier and cut back on unhealthy options, it is tempting to focus on consuming more fresh fruits and vegetables. While fresh produce contains a lot of beneficial nutrients and vitamins, you also need to make sure that you get enough protein.
One of the main supplemental rules that Tim Ferriss included in The 4 Hour Body was to get 30 grams of protein within 30 minutes of waking. When he started consuming 30g protein 30 within 30 minutes of waking “to restart fat-loss”, he dropped another 19 lbs in one month.
Eating protein first decreases your white carbohydrate cravings, which in the morning aren’t usually ideal carbs. Do you often crave a bagel, toast, or donuts in the morning? Wouldn’t it be great to kick that habit?
While you sleep, your body is doing a ton of maintenance, and part of that means it dips into your fat stores. When you give your body sugar in the morning, it’ll burn the sugar. I don’t know about you, but I prefer continued fat loss.
There is growing evidence that eating a high protein diet for weight loss is one of the most effective ways to lose weight. It can be healthier than many of the diet fads out there right now and could help you lose weight easier and stay slim.
U.S. Military Research
The latest research into the benefits of a high protein diet for weight loss comes from an interesting source – the U.S. military. They have examined how consuming more protein could help improve a person’s cardiovascular and metabolic systems.
The study in question involved a selection of 23,876 people over the age of 18. Researchers look at a variety of cardiovascular risk factors, including blood pressure, insulin and glucose levels, cholesterol, and overall weight.
What they found is that the individuals that consumed diets that were high in protein had a lower body mass index and waist circumference – two major indicators of better heart health.
More Research on the Benefits of High Protein Diets for Weight Loss
Along with the study conducted by the U.S. military, researchers from the University of Copenhagen also explored the benefits of high protein diets for weight loss. The researchers had a group of participants focus on a diet that included more protein and less carbohydrates. The carbohydrates that were included had a lower glycemic index.
The diets provided to the participants varied, with some containing more protein and less carbs and others containing less protein and more carbs. The participants that consumed the high protein diets for weight loss had the most beneficial results.
High Protein Diets for Weight Loss Improve Metabolism
One of the reasons that a high protein diet for weight loss can provide so many advantages is that it helps to improve metabolism. By consuming more than the recommended daily amount of protein, a person can help preserve their muscle mass.
Maintaining muscle mass, or even gaining more muscle, will boost the metabolism – allowing a person to burn calories faster. With a stronger metabolism, weight management and weight loss are easier.
It has also been found that eating more than the daily recommended amount of protein can raise HDL (good) cholesterol levels and lower bad cholesterol. Protein is found in all parts of the body, from your organs and glands to your skin cells. It is needed to help your body regenerate itself and is a major part of early childhood development.
A Variety of Healthy Protein Sources
If you want to start taking advantage of the benefits provided by eating a high protein diet for weight loss, you do not necessarily need to eat more meat. There are many healthy sources of protein other than meats.
Try to consume more nuts and legumes. Eating more low-fat, lean protein, such as salmon or poultry, is another way to get more healthy protein into your system.
The main take away from this research is that your body needs protein and it can help you lose weight. Make it your goal to consume more protein than the daily recommended amount.