There is a lot of research and science that show a higher protein diet is super effective for fat loss. It makes sense when you think about it. Protein is more filling than fats and carbohydrates, which means we feel more full when we eat it. When we don't feel hungry all the time, we naturally eat less—and lose weight without really thinking about it. Yes, please!
Researchers put a group of overweight people into an environment where food intake was controlled. When they increased their protein intake from 15% of calories to 30%, the study volunteers ate about 440 fewer calories per day, and lost an average of 11 lbs. over a 12 week period. No counting calories! Boom!
High-protein diets are also proven to have a stabilizing effect on blood sugar, and can have beneficial changes on metabolic, cardiovascular and inflammatory markers, from insulin sensitivity to cholesterol and triglycerides to C-reactive protein.
Protein is the nutrient required to maintain and build muscle. So if you want to improve body composition and lean out, protein is your macro! Extra protein is especially beneficial after a hard workout or training session. I love coming home from a strength training workout and
People who are elderly or dealing with a chronic illness issue frequently suffer from muscle wasting. A high protein diet might prevent further tissue breakdown and reduce the adverse effects of both aging and chronic illness. Could protein be the fountain of youth? It certainly has been for me!
Americans are more stressed out than ever! And higher stress levels can lead to blood sugar issues. Poorly managed blood sugar can cause you to feel anxious, hungry, and super irritable! It can lead to overeating and if left unresolved, chronic illness. Increasing protein intake might boost energy levels, reduce moodiness, improve sleep, and improve brain function.
Remember, if you are chronically stressed, the tissues in your body start to break down. Stress researchers call this “wear and tear” on the body allostatic load. The tissue breakdown is caused in part by collagen proteins being used up faster than they are replaced. So, if you’re under a lot of stress, it’s especially important to eat proteins that contain collagen. I love grass-fed chuck roast cooked overnight in the crock pot!
How much protein do we need? I recommend consuming 1 gram of protein per pound of your ideal body weight. So for me, that would be 125 grams of protein per day. That's 41 grams of protein per meal! I know that probably sounds like a lot of protein, so feel free to gradually increase your protein over time. My favorite sources of protein include grass-fed beef, grass-fed bison, grass-fed lamb, wild salmon, organic pasture-raised eggs, and soy-free, corn-free fed chicken breast!