Higher Protein = Less Body Fat

It seems that every month or so, a new “fad” diet is introduced into the fitness community, claiming to be the “Holy Grail” of successful fat loss. While a few of these diets do show some efficacy, most have little to no positive effect on the majority of subjects who try them (especially not in the long term). This is unfortunate because so many people are truly desperate to lose body fat, whether it be for improved health, increased energy and performance, physique competitions, or simply to look and feel better in their own skin.

As a personal trainer and coach to hundreds of (varying types of) clients over the last 30+ years, I can tell you that no single diet is best for everyone interested in decreasing body fat. Anyone who offers a “blanket approach” to effective fat loss is either misinformed or painfully oversimplifying a very complex subject.

However, I can offer you one “universal truth” about fat-loss diets that have been proven time and again via scientific research and real-world experience: Higher protein intake is almost always the most vital component of any successful fat-incinerating dietary regimen.

Let’s now examine the myriad of reasons why consuming more protein is so effective at lowering body fat and positively transforming overall body composition.

1. Greatest Thermic Effect: The thermic effect of food, or dietary-induced thermogenesis, refers to the amount of energy expended above the resting metabolic rate due to the cost of processing food for use and storage. Digesting protein increases calorie burn-off by 20-30 percent vs.10% for carbs and just 0-3% for fats. Thus, by simply consuming more protein, you are effectively enhancing your metabolism and burning extra calories.

2. Increased Satiety: Protein provides a greater feeling of “fullness” than either carbs or fats. The digestion of protein boosts levels of a hormone called GLP-1, which signals satiety and decreases appetite. Because of this effect, you will end up eating smaller meals and fewer overall calories every day.

3. Enhanced Protein Synthesis: An increased intake of protein will promote a greater rate of muscle protein synthesis, which is mostly powered by energy provided by fats. Thus, by consuming more protein, you are forcing your body to become a more efficient fat-incinerating machine.

4. Gluconeogenesis: Gluconeogenesis is a metabolic pathway that generates glucose from non-carbohydrate carbon substrates. When following a high-protein, lower-carb food plan, gluconeogenesis is induced to a greater extent, helping to maintain stable blood glucose levels. This results in a decreased feeling of hunger (and fewer calories consumed).

5. Low Insulin Levels: The consumption of more significant amounts of protein is not associated with high levels of insulin release. Large amounts of insulin in the bloodstream are associated with the retention and synthesis of body fat, so helping to control its release will also aid in the plight of fat loss.

6. Feeling of Well-Being: Research (and my personal experience as a coach) has shown that those following a higher protein fat-loss diet routinely report greater feelings of relaxation (without sleepiness), satisfaction, and calm, as well as more energy and mental clarity than those who consume less proteins in favor of more carbohydrates.

7. Protein Builds Muscle: Greater protein intake is associated with increases in fat-free mass in the form of muscle. More muscle results in higher overall energy expenditure and calories burned all day long, even while at rest.

8. Improvement in Fat Oxidation: Because of several factors, such as lower levels of fat-mobilizing hormones like epinephrine and norepinephrine, overweight people generally suffer from impaired fat oxidation following meals. However, studies reveal increased protein can significantly mitigate this issue, allowing them to lose body fat more readily.

So, if you are interested in losing body fat, maintaining or building more muscle, and feeling better throughout the day, make sure you are consuming enough protein!

ABOUT COACH ERIC BROSER 

Eric Broser has been involved in the health and fitness industry as a trainer, strength/contest prep coach, model, author, magazine columnist, consultant to nutritional supplement companies and gym owner for over thirty years. He is a former Natural Professional Bodybuilder, contest judge and now NPC Masters Competitor. Eric has penned over 1000 articles (for web and print) on training, supplements, mindset and nutrition, which have appeared in such major publications as Flex, Iron Man, Planet Muscle, Natural Muscle, Muscular Development, Muscle Mag International, Human Muscle and Performance, UCW and Muscular Health and Performance Illustrated. He has authored four books on the subject of rapid and substantial physique transformation, including one in partnership with the late Author L Rea and another with world-renowned fitness industry attorney Rick Collins. Eric is the pioneer/developer of the world-renown POWER-REP RANGE-SHOCK™, SPEC™, O-BEY-6™, FTX2™, ESPX2™ and FIBER DAMAGE/FIBER SATURATION™ training methods, which are currently utilized by tens of thousands of bodybuilders and athletes across the globe. Eric has also become one of the most sought-after personal trainers/performance nutrition consultants and contest/event preparation coaches in the field by athletes, bodybuilders, high-powered executives and members of the entertainment industry. He currently works with clients all over the globe. Eric’s exclusive online training show, “B Built by Broser,” has appeared on such online platforms as Muscular Development, Muscle Insider, Evolution of Bodybuilding, Flex, Digital Muscle Media, Jay Cutler TV and currently on Muscle and Fitness+ and FULL TIME BODYBUILDING TV.

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