High protein diets are extremely popular in the weight loss community, but is it a fad? Is there science that proves the effectiveness of a high protein diet vs. other diets?
Science doesn’t lie, High Protein Diets are the Weight Loss Miracle dieters are missing.
Diets with higher protein intakes curbs ghrelin, a hormone that makes you hungry¹. Studies show that diets that include 30% or more in protein typically eat 441 less calories than those with just 10% protein².
Protein keeps you full, and longer. Part of this is that it has limited effect on blood sugar. Blood sugar spikes from simple carbohydrates causes appetite to soar.
Protein effects metabolism also. A study showed that protein boosts metabolism by 20%-35% during digestion, while carbohydrates and fats tend to only boost 5%-15%³.
Calories may be calories, however a study shows that high protein diets work better than high carbohydrate diets, with 43% more fat loss in the high protein diet vs. high carbohydrate diet⁴.
High protein diets allow for lean muscle, which revs up the metabolism. Other diets can cause muscle loss, causing your metabolism to slow. .8-1.2 grams of protein per ideal body weight should be a minimum for burning fat and building lean muscle.
Favorite Proteins:
Seafood
Beef
Pork
Chicken
Milk Based
Egg Based
Protein Shakes
I only suggest three varieties of protein shakes:
1. Level-1 Meal Replacement Protein: This protein is made to replace an unhealthy meal and provide a delicious shake that keeps you full. 25 grams of protein and less than 150 calories per serving. 5 grams of BCAA’s and made in a FDA approved facility.
https://1stphorm.com/NutritionTrain/5a474429
2. Phormula-1 Post Workout Protein: All proteins are not created equal. Real food is always better except in the post workout environment. Our bodies need easily digestible, biologically available proteins. Phormula-1 is the purest, tastiest, whey protein isolate. It is nearly void of carbs and fats, and is straight muscle in a bottle.
https://1stphorm.com/NutritionTrain/f25fbf17
3. Vegan Pro: For those who are vegan, or vegetarians, I suggest Vegan Pro. Vegan Pro is a rice and pea mixture that has extremely high bio-availability and has an amino acid profile similar to whey. This is the only vegan protein I will ever recommend.
Thank you for reading!
Dustin Holston
Certified Nutritionist, Certified Personal Trainer, Certified Weight Loss Specialist
Sources:
1. (2009, October 9). In Effects of meals high in carbohydrate, protein, and fat on ghrelin and peptide YY secretion in prepubertal children. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19820013
2. (2005, July). In A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations.. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16002798
3. (2004, October 23). In The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review.. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15466943
4. (1999, May 23). In Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity.. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10375057