THE WEIGHT-LOSS BENEFITS OF LEAN PROTEIN

One of the single best ways to lose unwanted body fat and gain lean muscle that can boost your metabolism is to increase the amount of lean protein in your diet.

Make sure you are getting “complete proteins” (this is particularly important if you intend on getting all or most of your protein from vegetarian sources). A complete protein contains all nine of the essential amino acids that are not naturally produced by the body, although it is also possible to get complete protein by eating combinations of foods that contain different amino acids (such as beans and brown rice, for example).

If you are not getting enough complete proteins in your diet, your body will actually break down your own muscle tissue in order to cannibalize the extra amino acids you need. Keep in mind that you do not even need to eat complimentary foods that add up to complete proteins at the same meal, as long as you keep track of what you have eaten and eat a balanced profile of foods over the course of the day.

Some good single sources of complete protein include lean red meat (grass-feed beef is preferable), egg whites, quinoa, and protein supplements typically made from whey (a dairy product). Other supplements commonly include protein from sources such as soy, hemp and hydrolized brown rice.

Your daily protein needs will vary, depending on your body weight and how physically active you are. As a general rule of thumb, aim to consume one gram of lean protein for every pound of your ideal body weight. If you are not currently trying to lose weight, but merely maintain your current weight, your protein intake should equal about one gram for every pound. On the other hand, if you currently weigh 170 pounds and you are trying to lose 20 pounds, your daily protein intake should be about 150 grams.

Protein helps you lose weight in two ways: First, it can help you feel less hungry by providing a long-burning source of steady energy, and secondly it can trigger “thermogenesis” in the body, the process through which your body burns fat for fuel.

Unlike refined carbohydrates and sugars, which can increase your cravings over the rest of the day, lean protein can actually help you control cravings by reducing appetite. This can make it far easier to stick to a meal plan and lose weight, rather than giving in to junk foods.