Home
>
Weight Loss
>
Want To Lose Fat? Eat More of This

Want To Lose Fat? Eat More of This

If you've been working out with weights for any length of time, you know the importance of supplying your body with frequent feedings of quality protein so that your body will be able to have the necessary building blocks to build muscle in the shortest amount of time possible.

How much protein should you be consuming each day? Well, that debate has been raging for many years. Eventually, the mainstream will accept what those in the bodybuilding community have known for a long, long time.

In order to increase muscle mass, you should be consuming at least one gram of protein per pound of bodyweight per day. This is a good starting point. However, this is the same thing you need for fat loss. You need to eat more protein to burn fat.

After awhile you may gradually increase your protein intake, monitoring your progress as you go, to determine if a higher protein intake allows you to make better progress.

Personally, I make better progress when my protein intake is somewhere between one and 1.5 grams of protein per pound of bodyweight, spread out over 6 meals per day.

The above paragraph may not be new to any of you. What you might not realize, however, is that protein is also extremely important when dieting to burn off excess body fat. You definitely want to eat more protein to burn fat. Eating more protein burns calories and helps you lean out.

Yes, it's important to keep your protein intake high when dieting to make sure that you don't burn off any muscle tissue in your quest to get ripped or lean.

But that's not what I'm talking about. I'm talking about taking in protein to burn fat in order to boost your metabolism and burn more fat, in addition to helping preserve and build your lean muscle tissue.

Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA. One reason for the ability of protein to burn fat could be an increased "thermic" effect. The thermic effect of the RDA group was elevated 16% after eating.

However, in the high protein group the thermic effect increased 42% after eating, almost 3 times that of the RDA group.

This thermic effect of digesting your food peaks approximately one hour after eating. Spreading your daily caloric intake over 6 meals a day, eating every 2 to 3 hours, helps to take advantage of the increased metabolic rate that accompanies eating.

In other words, the more oftern you eat, the higher your metabolic rate, i.e. the number of calories your body burns each day.

In addition, by adding more protein to each meal, you also increase your metabolism. Your body requires more energy (i.e. calories) to process protein than it does carbohydrates. Let's review some simple changes you can make right now in your nutrition program to rapidly increase your body's ability to not only build muscle but burn fat also.

1) Eat 5 to 6 smaller meals per day, as opposed to 2 or 3 larger ones. This will ensure that you supple your body with the nutrients necessary to build muscle, as well as increase your resting metabolic rate.

It will also prevent your body from kicking into "starvation" mode, which can happen when you go too long between meals. If this happens, your body will start burning muscle for energy and increase your body fat stores, as well as slowing down your metabolism. All of these are things you want to avoid.

2) Eat a high protein diet consisting of at least one gram of protein per pound of bodyweight. This helps ensure that your body has the protein available to increase maintain a positive nitrogen balance, which can lead to an increase in your muscles mass.

It will also increase your metabolic rate, allowing you to burn more body fat than a low protein diet, without as large a decrease in your daily caloric intake, which will also help avoid the "starvation" mode discussed in the previous paragraph.

Try these simple changes in your nutrition program to help you rapidly increase your muscle mass, burn off unwanted body fat and achieve the ripped muscular body that you've always wanted.

Gregg Gillies is the founder of http://www.buildleanmuscle.com and has contributed articles to Ironman magazine as well as being a regular contributor to Body Talk magazine. He publishes a free newsletter availabe at http://www.buildleanmuscle.com. He is the author of two books, also available at his site.

shuttle from O'Hare Brocton .. Lockport Chicago limo O’Hare

In The News:

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

According to the FBI, cybercriminals are sending extortion letters, threatening to release victims' sensitive information unless a ransom is paid.

FireSat is a satellite project designed to detect and track wildfires early, aiming to detect a fire that's the size of a classroom within 20 minutes.

Tech expert Kurt “CyberGuy" Knutsson reports that researchers have uncovered a Chrome vulnerability used in a cyber espionage campaign.

Preserving voicemails securely on Android: Tech expert Kurt “CyberGuy" Knutsson reveals easy methods to keep memories alive forever.

This phishing kit bypasses 2FA via session hijacking and real-time credential theft. Kurt “CyberGuy" Knutsson offers four ways to stay safe from Astaroth phishing attacks.

Tech expert Kurt “CyberGuy" Knutsson discusses Joby Aviation and Virgin Atlantic planning to launch 200-mph U.K. air taxis linking airports and cities.

Fake Apple virus warnings, security alerts and messages are tactics used to prompt you to call a number or click on a malicious link. The CyberGuy explains how to protect your devices.

The combination of artificial intelligence and neuroscience allows a paralyzed man to manipulate a robotic arm by using his brain to imagine movements.

With the help of artificial intelligence, sophisticated fraud techniques emerging today are virtually undetectable to the untrained eye.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents

If you need to free up space on your Mac, consider deleting duplicate photos in your image library. Apple makes it easy to do, and the CyberGuy explains the process.

Microsoft is discontinuing Skype in May after 22 years of service. Kurt the CyberGuy addresses other options for internet-based phone and video service.

Tron 1, a Chinese company's two-legged robot, is versatile and can walk, roll and pivot, even on rough terrain. Tron 1 stands 33 inches tall and weighs 44 pounds.

Hackers are tricking people into installing password-stealing malware by making them press keyboard shortcuts under the pretense of proving they're not bots.

Saving the voices of loved ones can be a comforting way to keep alive memories. Kurt "the CyberGuy" Knutsson explains how to preserve voicemail messages.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

The FBI warns that some free online document converters load malware onto people's computers, making their private information vulnerable to attack.

Toyota's compact electric FT-Me is designed to tackle challenges of city living while offering an accessible and eco-friendly transportation solution.

Kurt “CyberGuy" Knutsson says 23andMe's bankruptcy raises data privacy fears: Opt out, download and delete data now.

UBTech and Zeekr unite with AI robot swarms to make car manufacturing faster and smarter. Tech expert Kurt “CyberGuy" Knutsson explains how the process works.

Tech expert Kurt “CyberGuy" Knutsson says Apple's Passwords app had a three-month phishing flaw from iOS 18 to 18.2 patch.

Tech expert Kurt “CyberGuy" Knutsson discusses how this super-small electric mini-truck takes a big step toward production.

Artificial intelligence-generated images and videos that use someone’s likeness typically target women without their consent. The CyberGuy unpacks how to protect loved ones.

A humanoid robot developed in China has transformed from a nimble dancer to performing kung fu moves with surprising precision and balance.

Want To Lose Fat? Eat More of This

Weight Loss