Food Group That Increase Your Metabolism And Decrease Your Appetite

Recently studies have shown that protein plays an important role in helping you lose fat and more importantly, helping you keeps it off.

In a 2003 study reported in the journal, Current Opinion in Clinical Nutrition And Metabolic Care (2003; 6(6): 635-638), protein was shown to be more satiating (made you feel fuller) than both carbohydrate and fat both in the short term and the long term.

In a study published in the British Journal of Nutrition in 2005 (93(2): 281-289), researchers followed a group of 113 overweight subjects after 4 weeks of a very low calorie diet, through a 6 month period of weight maintenance. The subjects were divided into a protein group or a control group. The protein group was simply given an extra 30 grams of protein per day on top of their usual diet.

The researchers found that the group with higher protein intake was less likely to regain the lost weight, and any weight gain was lean tissue and not fat. The result was due to the high thermic effect and decrease in appetite.

None of this is news to bodybuilders or bodybuilding style nutrition programs. Many bodybuilders increase protein intake as much as 30%-40% or ever higher before competitions. As you can see studies confirmed what bodybuilders have known for a long time.

A simple step you can take to burn fat. Simply replace some carbs with protein. You can replace 30 grams of carbs with 30 grams of lean protein per day. Notice how this small change in your diet would help you burn body fat, decrease your appetite and keep the fat off after you lose it.

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