Diets high in protein work! But hundreds of ‘fast weight loss diets’ can be both misleading and tempting. But 90% of them are a pile of shit. And choosing one that actually works/one you can consist with is all that matters. Because it’s where your results are hiding!
Diets High in Protein Benefits
- From a satiety perspective it’s the most filling macro nutrient. Due to the hormone ghrelin, released when we ingest protein (less cravings!)
- Protein prevents muscle tissue being used for fuel when dieting. And provides amino acids that build additional muscle tissue when in a deficit
- Better bone density and lower chances of osteoporosis and type 2 diabetes
- The metabolic rate increases and can easily burn an extra 100 calories per day which mounts up over the weeks and months!
- Protein comes with a high thermic effect as we burn 20-35% of the calories consumed in digestion, which makes your calorie deficit economical!
One study showed increased protein intake from 15% to 30% of calories made women consume 441 fewer calories daily. And without intentionally restricting anything as health line show here.
High Protein is Key for Every Age!
Basically, without protein we would be just like those floppy air balloons in front of car dealers. And protein consumption get’s even more important as we age. For example, research shows that older humans require larger doses of the amino acid Leucine as they slowly become desensitised. Furthermore, 20 grams of complete protein includes around 2 grams of Leucine. And two grams of Leucine maximally triggers protein synthesis in young people.
Complete proteins include things such as chicken, Greek yoghurt, fish, whey, eggs and tofu. Although, the 20 grams of complete protein is not the weighed amount. For example, a 65 gram serving of weighed, cooked chicken breast includes 20 grams of protein (2g Leucine). However, Leucine requirements elevate in older humans. Research suggests that an extra 1.7-2.8 grams of Leucine per protein serving is recommended. So, that chicken breast we just spoke about plus a 1.7-2.8g serving of Leucine. In addition, supplementing with a Leucine powder get’s the job done.
Finally, research shows that optimal protein consumption for those who lift weights to gain muscle should be in the range of 1.6-2.2 grams per kilogram of bodyweight per day. If in a dieting phase you may raise this as high as 3.1 g/kg/day to optimally conserve muscle tissue.
Check this blog out on how to drop body fat the right and only way!