Did you know...
High protein diets decrease total and abdominal fat?
This is not some hype-y claim.
This is
Scientific Fact.
And, it’s the name of a study published in the October 2009 edition of a journal called, Nutrition, Metabolism, and Cardiovascular Diseases.
Researchers found that on a high protein versus standard protein diet, overweight men and women with higher than
median triglyceride (fat in the bloodstream) levels,
- Lost 19% more weight
- Lost 26.7% more total fat
- Lost 37.6% more abdominal fat
Finally, in a meta-analysis across 24 different scientific high-protein trials, researchers found the following in comparing the results of high protein diets to standard protein diets for weight loss:
>> 90% greater reductions in body weight
>> 45% greater decrease in body fat loss
>> 49% greater decrease in triglyceride levels
What’s The Easiest Way To Increase Your Protein?
Again, just so
we’re clear, you don’t need to eat a dozen eggs, or a pound of steak at one sitting to increase your protein.
The simplest easiest way I’ve found is by replacing breakfast or lunch - or both - depending on how busy your schedule is - with a delicious protein smoothie.
Why is this so easy?
Well again, research has discovered that -
Shakes Are Convenient
One of the biggest barriers to making changes in your diet is how difficult it’s going to be to make those changes and keep making
those changes.
There’s absolutely nothing convenient about cooking bacon and eggs for breakfast. (Nor cleaning them up.)
And there’s nothing convenient about grilling up a steak.
Tossing some berries and a couple of scoops of protein in a blender?
Well, that takes a whopping 30 seconds plus an excruciatingly long 30 seconds of blending.
(Sarcasm, my favorite talent.)
Then, you enjoy a delicious, satisfying smoothie, that if necessary, you can even drink on the go.
Plus, researchers found that compared to a traditional food-based diet, shake-based diets were:
- More convenient
- Produced a greater loss in body fat, and
- It was easier to maintain the weight loss once the dieting period had ended
What’s not to like about that?
If that’s not enough
-
Shakes Increase Diet Adherence
We all know that we have a greater chance of losing weight if you can stick to what you’re doing.
The good news is that researchers have discovered that shake-based diets are easier to stick to
than traditional whole food diets.
Now before you run out and get some protein...
WARNING: All Protein Shakes Are NOT Created Equal
So
before you run down to Costco and get a jumbo jug of “Whey Cheaper” protein at a discount, you need to know that there are different qualities and different types of proteins and they all have different effects in your body.
First and foremost -
Protein Quality.
There are many different qualities of protein powder.
The problem is four-fold:
1. Quality of protein included in the shake.
Often times, protein shakes are mainly made from whey concentrate because it’s the cheapest to make. It’s full of lactose, which many folks are sensitive to. Apparently, 65% of the population has some form of lactose sensitivity.
2. Sweeteners and thickeners.
Protein powder without sweetener tastes revolting - somewhat the way your gym socks in high school smelled. In order to make them palatable, manufactures often add in sugar alcohols like mannitol, sorbitol, and xylitol. And to thicken it up, they more often than not, add in carrageenan.
Sugar alcohols are not completely digestible and ferment in your intestines,
causing bloating and gas. And carrageenan has been shown to trigger inflammation and allergic reactions in the body.
3. Oligosaccharides.
These are short-chain carbohydrates that are fermented in your gut by bacteria. These are often found in vegan protein
powders.
4. Bacteria.
Just as it sounds, not all protein manufacturers keep their warehouses or manufacturing processes 100% sterile. So, you guessed it - bacteria can and do grow. And just a few of those little buggers can make you feel not-so-great.
Second…
Protein Type.
Is there a “best” protein?
Yes, first and foremost, it’s the one you can digest.
Second, it’s the one that produces the outcome you desire.
For example, whey protein is very popular among bodybuilders because it’s known as a “fast” protein -
It’s absorbed quickly into the bloodstream and the
amino acids help the muscle synthesis process.
Casein, the other milk-derived protein, is called a “slow” protein.
It’s absorbed slowly into the bloodstream and is often eaten by bodybuilders as a bedtime snack.
Soy, is a highly controversial protein and is one of the cheapest to manufacture.
There’s plenty of indication that it’s harmful to humans in large amounts and will disrupt your hormones, leech vital minerals from your body, and inhibit vitamin absorption.
Third, it comes from a trustworthy and reliable source -
A source with excellent consumer satisfaction and the highest manufacturing standards.
For me, that company is BioTrust.
I whole-heartedly an un-bashfully recommend BioTrust’s “Low Carb” 4-protein blend protein powder.
In all these years, it’s the ONLY protein that doesn’t give me uncomfortable and [sometimes] embarrassing gas, satisfies my sweet tooth, AND keeps me full.
