Lose weight with a high-protein diet

BY ROD SILVA

COMMENTARY

Protein can play a key role in weight loss by helping to curb hunger, while also repairing and building lean muscle. Since your body must spend more energy digesting high-protein foods, you actually burn more calories processing them. In addition, proteins also take more time than carbohydrates to move from the stomach to the intestines, leaving you feeling full and satisfied longer. The combination of these two facts is beneficial to those watching their weight.

Counting calories has become increasingly popular among individuals looking to lose weight. While this method is effective, it often causes people to avoid eating proteins which contain more calories than fruits and veggies. According to a recent survey from the U.S. Department of Agriculture, one third of women between the ages of 20 and 40 don’t get their Recommended Dietary Allowance (RDA) of protein. People are not aware that, although protein might initially cost you some extra calories, it begins trimming your waistline the minute it leaves your fork.

In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 459 fewer calories a day and lost about 11 pounds over a 12-week period. Another study, reported in the Journal of Nutrition, showed that a high-protein diet combined with exercise enhanced weight and fat loss, and improved blood fat levels.

Building Lean Muscle

If you’re looking to lose weight, chances are you are also exercising regularly. Working out frequently to cut calories will cause your body to begin burning protein from your muscle cells in order to balance its energy needs. The amino acids in protein are essential to build lean muscle, which will also help to boost your metabolism. The more you exercise, especially if you are weight lifting, the more protein you should be eating.

How Much Is Enough and Where to Get It

The RDA for protein is 56 grams a day for men and 46 grams a day for women. However, to benefit from the weight-loss potential of a protein-rich diet, experts advise consuming between 0.8 grams and 1.1 grams of protein per pound of your body weight. That means a 140-pound woman should eat between 112 grams and 154 grams of protein a day.

If you’re wondering how you can incorporate that much protein into your diet, don’t worry there are plenty of options. The ideal sources of protein are found in animal fats and the best choices for managing weight are skinless chicken breasts, turkey, meats, seafood and low-fat dairy. At Muscle Maker Grill, we recommend using only lean chicken and meats in order to achieve that flat belly look.

If you are a vegetarian, it’s important to combine a few proteins in each of your meals. Low-fat peanut butter, whole-wheat bread, brown rice, beans, low-fat cottage cheese or tofu are all smart choices. Vegetable sources of protein also offer fiber, vitamins and minerals. Eggs are an excellent source of protein. Starting the day with a breakfast high in protein can help curb your appetite all day, as well as replenish your body to prevent it from drawing on muscle tissue for energy.

Proper protein intake is the key to successful long-term weight loss, and with so many options, it’s easy to incorporate protein into every one of your meals.

As a fitness enthusiast, Rod Silva noticed in his 20's that few restaurants offered healthier meal options. He founded Muscle Maker Grill in Colonia, NJ in 1995 to provide a nutritious alternative to fast food restaurants. Coming from a family of great cooks, Silva developed signature recipes that taste great with your health in mind. Today, Silva's vision has helped make Muscle Maker Grill one of the fastest-growing restaurant franchises in the country.