High-Protein Diet for Weight & Fat Loss – 5 Reasons it WORKS

In this video, you’ll learn 5 reasons why a high  protein diet is so effective for long-term weight and fat loss. If you’ve be en struggling with yo-yo weights or a weight loss plateau, a lack of protein in your diet may be to blame. Researchers in this study compared a high protein diet to low-fat, low-carb, high fiber, and very low calorie. The high protein approach, on average, increased fat burning by 18% and decreased losses in lean body mass by 56%. A high protein diet helps you lose body fat and belly fat while preserving lean body mass for 5 reasons.

First, protein stimulates glucagon release from the pancreas. Glucagon is a hormone that has the opposite effect of insulin. Insulin is your fat storing hormone. It’s made in the beta cells of the pancreas. Insulin’s job is to lower blood sugar and store energy.

Glucagon is your fat burning hormone. It’s made in the alpha cells of the pancreas. Glucagon kicks in when your body doesn’t have available energy from food. It helps create new glucose. This can happen via liver glycogen, amino acids, or body fat.

Again, when glucose, or insulin is high such as after eating a higher carb meal, you will not be burning body fat.

You will be burning the carbs you just ate. By keeping insulin production low, the body can access and utilize fat as a fuel source more effectively. Glucagon also helps increase energy expenditure, or metabolism, and satiety, which helps with creating an energy deficit over time. The second way a high protein diet aids in fat loss is by increasing growth hormone.

Growth hormone directly on the fat cells and stimulates the breakdown of the stored triglycerides into their fatty acids and glycerol components.

These travel into the bloodstream to be used for energy elsewhere in the body, such as the muscles. A particular amino acid, glutamine, has been shown to dramatically boost growth hormone release in the body, which then may promote greater fat burning. Due to their high concentration of protein, animal proteins are the best way to get glutamine in your diet. For example, 100 grams of beef has 1.2 grams of glutamine, while 100 grams of tofu only has .6 grams. The third way a high protein diet aids in fat burning is through an increase in protein synthesis. Protein provides the building blocks of body tissues and muscles. Muscles, when activated, have a high metabolic demand.

Meaning it uses a lot of energy. The more muscle you have, the higher your metabolism.

You can’t maintain muscle without adequate protein dosed correctly. Younger adults can get away with 20 grams per meal, but adults need 30, and older adults usually need closer to 40 per meal for optimal muscle health. The fourth reason a high-protein diet is great for fat loss is because it boosts metabolism.

Protein requires more energy to be digested compared to the other macronutrients. As a result, the thermic effect of food (TEF),  which means the amount of energy expended through the process of digestion increases, which increases the overall amount of calories the body burns during the day. As you can see on this chart, compared to fats and carbohydrates, and even alcohol protein has the highest thermic effect of food. Note that the thermic effect of food only accounts for about 10% of your total energy expenditure for the day. But that does add up over time.

The fifth way that a high protein diet helps with fat loss, is due to sustained satiety, or fullness. Protein reduces ghrelin – the hormone that makes you feel hungry. And increases cholecystokinin (CCK), peptide YY, and GLP-1. These are hormones that make you feel full. In fact, protein works like the diabetes medication Ozempic, and the weight loss medication Wego – which is just Ozempic in a higher dose.

These medications are GLP-1 agonists, meaning they act like GLP-1 in your body. After you eat, cells in your intestines release Glucagon-like peptide-1 (GLP-1), and another incretin hormone, glucose-dependent insulinotropic peptide (GIP). This triggers a moderate insulin release and blocks glucose production. It also slows down how fast food leaves your stomach, making you feel full. GLP-1 is also thought to directly affect the appetite control area of your brain, as well as certain hunger hormones.

The effect of a high protein diet is to reduce portion sizes and snacking for an energy deficit over time.

This study found when people are allowed to eat as much as they desire on a diet that consists of 30% protein, they ended up consuming 441 fewer calories per day compared to eating only 10% protein. But remember, while we want an energy deficit, we don’t want a protein deficit. An energy deficit will lead to weight loss, but if you’re not careful with how you structure your meals, more of that weight could be coming from lean muscle mass. This will ultimately slow your metabolism and increase your risk of weight regain.

If you liked today’s episode and want more videos like this, let me know in the comments. Also write any other protein-related questions you have. To learn more about the importance of protein, check out my interview with Dr. Gabrielle Lyon here. You can also learn more about how to adopt a high protein diet in our Insulin Resistance Diet Starter Course linked here.

Thanks for watching and be sure to subscribe for more helpful content on sustainable weight loss and lowering insulin resistance for better health.

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