A few years back I started taking my nutrition more seriously. I started tracking my food and paying attention to all of my macronutrients.
What I found is what we find with almost everyone we work with: I was not eating nearly enough protein.
Changes started happening quickly once I started getting enough protein, and there is a ton of research to support this.
Here are a few reasons why having a high protein diet is so powerful…
1. Increased Thermogenesis: Protein requires more energy (calories) to digest compared to fats and carbohydrates, leading to a higher thermic effect of food (TEF). This means that your body burns more calories during the digestion process, contributing to overall energy expenditure and potentially enhancing weight loss.
2. Appetite Regulation: Protein has been shown to increase feelings of fullness and satiety when compared to fats and carbohydrates. By including more protein-rich foods in your diet, you may naturally consume fewer calories overall, leading to weight loss.
3. Muscle Preservation: When you're aiming to lose weight, it's crucial to preserve lean muscle mass. Protein is essential for muscle repair, growth, and maintenance. By consuming an adequate amount of protein, you can support muscle tissue, which helps maintain your metabolic rate and prevents muscle loss during periods of calorie restriction.
Also, most people think carbohydrates are the problem. Of course, they can be if you let them get out of hand, but the truth is you need carbohydrates for energy. Believe it or not, it actually matters when you eat your carbohydrates.
This is where protein is your powerful ally…
Eat protein before you have your carbohydrates
Having protein before carbohydrates can be beneficial for several reasons:
1. Blood Sugar Regulation: Protein slows down the absorption of carbohydrates into the bloodstream, preventing rapid spikes in blood sugar levels. When you consume carbohydrates alone, especially refined carbohydrates, they can cause a rapid increase in blood glucose followed by a sharp drop, leading to cravings and hunger. Adding protein to your meal helps stabilize blood sugar levels, promoting more stable energy levels and reducing cravings.
2. Satiety and Appetite Control: Protein is highly satiating, meaning it helps you feel fuller for longer periods. By starting your meal with protein, you can curb hunger and reduce the likelihood of overeating during the meal. This can be particularly helpful if you're trying to manage your calorie intake for weight loss or weight maintenance.
3. Muscle Protein Synthesis: Consuming protein before carbohydrates can optimize muscle protein synthesis, the process by which your body builds and repairs muscle tissue. This is especially important if you're physically active or engaging in resistance training, as it helps support muscle recovery and growth.
4. Improved Nutrient Absorption: Protein consumption triggers the release of certain hormones and enzymes that facilitate the absorption of nutrients from your meal, including carbohydrates, fats, vitamins, and minerals. Starting your meal with protein can enhance overall nutrient absorption and utilization by your body.
Our early advice when you’re looking to improve your nutrition is to focus on your protein intake. Protein does so much for your body and can really help accelerate your results, regardless of your goal.
I hope you found this helpful!
Get some protein in today!
