If you’re like most people, you’d do almost anything sensible to accelerate your fat loss and boost your metabolism.
One of the simplest and most effective tricks is to increase your protein intake, and for a very specific reason, which you’ll discover in just a few paragraphs.
Fact is, protein-rich foods increase metabolic rate over three times more than carbs and fats, and what’s more, studies consistently show that high-protein diets lead to greater weight loss and fat loss than those diets matched for calories with lower protein intakes.
For instance, when researchers from the University of Illinois compared the effects a high-protein diet to a standard reduced-calorie diet, they found that those who consumed more protein experienced a 62% greater ratio of fat loss, even though both groups consumed the same number of calories.
Would you like to consume more calories and lose more fat?
Of course, we all would! And the secret lies in a little seven-letter word you’ve probably never heard.
Researchers believe that high-protein diets may be so effective at enhancing fat loss because protein-rich foods contain an amino acid called leucine, which is key to preventing both the loss of calorie-burning muscle when you’re trying to lose fat, as well as age-related muscle loss.
Why is that so important?
Simply put, when resuming a ‘normal’ eating routine after a diet, muscle loss contributes to these negative consequences:
- decreased metabolism,
- looking ‘skinny fat,’ and
- rapid rebound weight gain.
In other words, all things you definitely don’t want!
Here’s what you can eat to get some of the best sources of leucine-rich, metabolism-boosting protein:
- Lean red meat,
- Chicken breast,
- Cottage cheese, and
- Greek yogurt.
Consume one of these with each meal, and you’ll be in great shape!
Tim Skwiat is a Precision Nutrition Level 2 Certified Nutrition Coach and a NSCA Certified Strength and Conditioning Specialist, and he proudly serves as BioTrust’s Director of Nutrition and Exercise.