|
Author: Gregg Gillies Article source: http://healthfood.blogspot.com/. Used with author's permission.
Fat Loss Tip #4) Eat More Protein
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. But that's not what I'm talking about. I'm talking about taking in protein in order to boost your metabolism and burn more fat, in addition to helping preserve and build your lean muscle tissue.
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 this 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 often 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 to digest carbohydrates.
Do you understand what that means? Think about it. Think about all those people and so called experts that have continually said that a calorie is a calorie.
This is simply not true. Your body's metabolic rate is affected by the number of meals you eat, the frequency of those meals (how much time passes between each meal consumed) and the macro nutrient composition of those meals.
A calorie is not simply a calorie and they are not equal.
Depending on the number of meals, frequency of meals, and macro nutrient composition of meals, the same person's metabolism will be different on two very different meals plans, even if the total number of calorie's is the same.
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 6 smaller meals per day, as opposed to 2 or 3 larger ones. This will ensure that you supply your body with the nutrients necessary to build muscle and burn fat, 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. As a matter of fact, they are the exact opposite of what you are trying to achieve.
2) Eat a high protein diet consisting of at least one gram of protein per pound of lean body mass. This helps ensure that your body has the protein available to 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. Or, for you women, the long, lean, sculpted, sexy body you've always wanted.
Gregg Gillies Gregg Gillies is the founder of http://www.buildleanmuscle.com and the author of Get Fit Fast. He articles
have appeared in Ironman Magazine and he is a regular contributor to Body Talk magazine. Check out
his site on building muscle and losing fat
The 10 Commandments of Guerrilla Marketing Design
Guerrilla Marketing Design is more an attitude than a system of do's and don'ts. It's an attitude that emphasizes the efficient and memorable delivery of inform...
The Secret Benefit Of Accessibility: Part 2 - A Higher Search Engine Ranking
One of the lesser-known benefits of web accessibility is the fact that a website more accessible to people is also more accessible to search engines. This artic...
Get More Clients Now!
Although David has been a graphic designer for a decade, he's only been a business owner for a little over a year. He was becoming increasingly discouraged wit...
Did He Think of Me?
What does the betrayed partner really want to know when they ask the question, "Did he/she think of me?"
Internet Marketing Promotion And Advertising Can Build Your Business
Internet marketing promotion & advertising are crucial for your website's success.
Is Shopping Online For Your Horse Gifts Safe?
Shopping for horse gifts or other gift items on the internet
is quick, convenient and is probably safer than you think.
However,...
Nurturing Your Vision
In our childhood we all had visions of being "something", a fireman, policeman, astronaut, president, etc. As we grew older those visions might have been repla...
Trailing Clouds of Glory
Most of us are familiar with the inner criticism and gnawing self-doubt we hear when we want to take the next step in our work or life. Rather than staying stym...
Breast Implants Cost and Quality
Patients undergoing breast augmentation surgery have to balance the expense of cosmetic surgery with their desire to find a good doctor who will perform the pro...
Its All About The Leads: Publishing to Capture Profits
There's more to publishing interesting content than collecting checks from Google. People are leaving a lot of money on the table and selling the leads their s...
Hydroponics Gardening - An Introduction To Hydroponics Gardening For Beginners (Part 2) Plant Needs
Carrying on from my first article, we now move on to look at the needs of the plant. What conditions are conducive to really great plant growth and top quality ...
Top Ten Tips For Great Sound Bites
Publicity pro Shannon Cherry offers 10 tips to turn the tables on a reporter and get an interview that helps you get your 15 minutes of fame.
Find The Western Cowboy
Can you truly find the western cowboy home on the range in the State of Texas? At one time you could find real cowboys in Texas but that time actually ended ove...
Stop Patching Yourself Together
find the faith to cope with the troubles of our time. Learn how to stop patching yourself together with the Faith Patch Manual
The Danger Of Negative Thinking
Many of the people who buy books on starting a business actually don't bother starting up. They can't imagine themselves ever running their own business and ear...
Turn your Dreaming into Doing
Here are some tips that will turn your dreams for the upcoming year into attainable realities.
The Power of Capsulized Foods
For most people, the concept of capsulized food™ usually conjures up images of space travelers ingesting meals condensed into a compact pill. However, in moder...
Signs of a Healthy Work Environment
There's no denying that a healthy work environment is a top concern for most employees. Review any employee satisfaction survey and you're apt to find this iss...
CD Clubs: How to Get the Best Deals Online
This article explains the things you should know before you join a CD music club such as BMG or Columbia House. It offers explanations of how the clubs work, an...
Value Based Pricing, Not Price Cutting
The oldest tactic in the world to get a sale moving is to cut the price.
And it does work...but the question is, "At what cost, and can you live with the bargai...
How to Make a Cajun Roux
The process of preparing Cajun food is in no way hurried and involves a layering of flavors which allows each ingredient to maintain its own identity.
Inner Beauty – Finding the Source
This is a way to find an inner beauty that transforms. Then it will allow entry into that other room beyond what we call in Ireland "a thin place." It will all...
Organic Roses in the Flower Garden
Many people believe growing their flowers and vegetables organically is healthier for them and their environment. It is natural that you may wish to grow your r...
African Bean Soup
The Bean Soup can be served hot as starters or as a compliment with the main menu as done by the Yoruba ethnic group of Southwetsern Nigeria in Africa who take ...
|
Print this page