MORE FOOD MIGHT BE THE ANSWER
If you have ever tried to lose weight in the past, you probably did so by trying to eat less.
You may have cut out some of your favorite foods or avoided entire food groups for some time. Maybe you’ve tried a paleo challenge or Whole30? Perhaps you’ve tried intermittent fasting to shorten your feeding window and eat less. Perhaps you tried keto and said goodbye to carbs.
REGARDLESS OF WHAT YOU’VE TRIED, DIETING IS ALMOST ALWAYS FOCUSED ON RESTRICTION. BUT DOES IT ALWAYS HAVE TO BE THAT WAY FOR IT TO WORK?
LET’S DIVE IN.
PROTEIN: THE EASY BUTTON FOR WEIGHT LOSS
In terms of dieting, the typical approach is to eat less, but there’s one big exception: when you eat more protein, you tend to lose more weight.
IN FACT, ONE STUDY SHOWED THAT DOUBLING YOUR DAILY PROTEIN INTAKE RESULTED IN AN ADDITIONAL 11 POUNDS OF WEIGHT LOSS COMPARED TO THOSE WHO DIDN’T INCREASE THEIR PROTEIN CONSUMPTION.
The reason for this is simple: those who consumed more protein ate about 450 fewer calories per day.
This is because protein makes people feel more satisfied, making them less likely to snack mindlessly or eat foods that won’t keep them full for long. What’s even better is that the participants in the study only made one change to their diet: to increase their protein intake; they didn’t have to stress about other factors like meal timing, fasting, or superfoods.
HOWEVER, IT’S IMPORTANT TO NOTE THAT YOU DON’T NEED TO EAT MORE PROTEIN TO LOSE WEIGHT. THE KEY IS MANAGING YOUR FULLNESS AND CALORIE INTAKE, AS EATING LESS CAN OFTEN MAKE YOU HUNGRIER.
By incorporating more protein into your diet, you can still feel like you’re eating more while consuming fewer calories, making it an “easy button” for weight loss.
So, include a healthy protein option like poultry, fish, eggs, lentils, beans, lean meat, or your favorite protein powder at every meal, and you might be surprised by how much that helps you progress toward your goals!
ONE THING TO TRY THIS WEEK
PROTEIN + WEIGHT TRAINING
Protein plus resistance training is the perfect combination for lean muscle gains, improved body composition, and overall improvements to bone density and general health. Want to feel your best? Commit to adding a serving of protein at each meal this week.