Protein for Weight Loss Success

Protein can turbo-charge your belly fat loss!

Consume more lean protein for weight loss success.

Ladies, I guarantee you that this is one of the "best kept secrets" when it comes to weight loss...and it's EXTREMELY effective for fast belly fat loss!

As more research becomes available it’s becoming increasingly obvious that high protein snacks and meals throughout the day will get that weigh scale to slide down far faster and keep it there longer. It’s definitely become an important key in your weight loss success.

Did you know that for every 100 calories of lean protein you consume your body burns up approximately 25 – 30 calories just to digest it?

In comparison to that, the same amount of carbs or fat requires only 5 – 7 calories expended to digest.

Protein for Weight Loss Success:
The Fat Burning Power of Protein

That’s pretty significant...and the reason for this is because of protein’s “thermogenic effect”.

I’ve mentioned this word throughout however for those that are still unclear about what “thermogenic effect” actually means (and more importantly how it can help you) I’ll explain it in simple terms.

The “thermogenic effect” of foods is a measure of how many calories the body uses or burns over and above your resting metabolic rate during the process of digesting food.

Nutrient dense high protein foods and high fiber foods are two types of foods that take the longest to be broken down and digested in the body.

Bottom line, your body will naturally burn up to 30% more calories in the process of digesting foods high in protein than it does carbs.

Now ladies, that’s pretty significant when it comes to belly fat loss!

Protein for Weight Loss Success:
Women’s Fat Loss Study

Here’s an interesting study that better describes the power of eating protein for fat loss maximization.

A four month weight loss study at the University of Illinois was carried out in 2005 to study the effects of a low carb, high protein diet versus a high carb, low protein diet.

An exercise element was also included in order to study the effects of these diets on blood lipid levels as well as over all body composition.

The subjects of the study were all women.

Both diets contained the same amount of calories per day and only differed in the ratio of protein to carbs.

So, one group of women consumed a low carb, high protein diet while the other group consumed a high carb, low protein diet.

Both groups also included exercise programs.

One group participated in a supervised exercise program that included both resistance exercise and cardiovascular exercise versus regular lifestyle activities and no actual exercise regime by the other group.

Women in the low carb, high protein group and who participated in a supervised exercise program that included resistance and cardiovascular exercise lost more total body fat and weight than those women in the high carb, low protein group and also participated in a supervised exercise program.

The same was found to be true of those women who did not participate in a supervised exercise program and only participated in regular lifestyle activities.

Protein for Weight Loss Success:
The Incredible Results

In a nutshell this study concluded that women who follow healthy eating guidelines that include higher amounts of protein and lower amounts of carbohydrates and who also include an exercise program lose the highest amount of body fat and significantly improve their overall body composition. They also lose less lean muscle mass as well.

A higher protein diet of approximately 1.0 – 1.5 grams per kilogram of bodyweight and reduced carbohydrates of approximately 120 – 200 grams daily appear to improve and enhance fat loss because of a higher loss of body fat and reduced loss of lean muscle tissue.

There are countless more studies have duplicated and support the results of this particular piece of research.

That’s pretty impressive, in my opinion!

Protein for Weight Loss Success:
The Benefits of a High Protein Diet

A diet that’s higher in protein provides you with these impressive benefits:

• Protein is a natural metabolism booster as it increases the thermogenesis or fat burning effect of food.

• Protein takes longer to break down and fully digest. As a result you’ll feel fuller for a longer period of time and suffer with less food cravings as well.

• A higher protein diet help to protect you from losing lean muscle tissue. Women over 40 commonly begin to lose lean muscle tissue at a rate of 10% per decade.

• Helps to control blood glucose levels and helps you to avoid insulin spikes. Lower amounts of carbs don’t cause sudden rises in blood sugar and so are used for energy production rather than stored as body fat.

• Higher protein intake also triggers glucagon hormone release which is a hormone that counteracts insulin and helps your body to avoid sudden spikes in insulin levels. This then lessens the chance of storing excess blood glucose as body fat.

Protein for Weight Loss Success:
The Best Belly Fat Solution

Ideally, you want to ingest approximately 1.0 – 1.5 grams of protein per kilo of body weight, so for example a 150 lb. (or 68 kilos) woman would aim to eat approximately 68 - 102 grams of lean protein daily.

If you’re exercising daily, calculate 1.5 grams of protein per kilo of body weight, otherwise use the 1.0 measure if you’re less active.

Be sure to include high protein foods at every meal...this includes high protein snacks too.

One problem you may run into is making sure you ingest enough lean protein daily.

This is where a whey protein shake can really come in handy too. It can help you to really turbo-charge and maximize your fat loss plus maintain your weight loss afterwards.

Protein for Weight Loss Success:
Choosing the Best Whey Protein Powder

When you’re looking for a good quality Whey Protein Powder, always look for the words “cold-pressed” as it contains higher amounts ofluceine, an essential, branched-chain amino acid (BCAA) that will not only help to maintain your lean muscle tissue, but will also naturally increase metabolism and therefore increase your belly fat loss substantially.

Personally, I’ve always used and recommend Prograde’s “cold pressed” whey protein powder for best quality and highest nutritional content.

Where other processes such as heat are used, protein molecules can be easily damaged making them less effective, so always opt for “cold pressed” whey protein.

Hopefully, by now you’ll better understand the benefits of increasing your intake of protein for weight loss success.

From my own personal experience (and the great results I was able to achieve) I am a firm believer that supplementing your diet with a high quality whey protein, eating higher protein, lower carb meals along with a regular exercise regime are truly the “keys” you’ll need to increase your belly fat loss faster than anything else out there!

Source: D.K. Layman et al. Dietary protein & exercise effects on body composition during weight loss in women. Journal of Nutrition, August 2005

List of High Protein Foods

High Protein Meals for Belly Fat Loss

High Protein Snacks

High Protein Recipes

The Power of Whey Protein for Fat Loss

Weight Loss Recipes Resource Page

High Protein Recipes for Weight Loss

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Protein for Weight Loss Success


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