It sounds too good to be true, and it goes against almost everything you’ve been told when it comes to managing your weight, particularly weight loss. But it is true. Eating more of this can help you weigh less, particularly when it comes to losing fat.
Of course, we’re talking about protein. But still. . .how can you eat more and weigh less?
We know that it may sound mind boggling, but rest assured that this information was published in a reliable source: The Journal of the Federation of American Societies for Experimental Biology—The FASEB Journal for short. As a matter of fact, this journal ranks among the top biology journals in the entire world and is also among the world’s most cited biology journals.
In other words, they publish only the best, and they say that new research indicates that eating more protein can boost fat loss. More specifically, dieters who double their protein intake lose more fat and maintain more muscle mass than dieters who eat only the recommended daily amount of protein, according to the study published in The FASEB Journal.
Here’s how the study went. A total of 32 men and seven women followed a 31-day, weight-loss diet that contained either the recommended daily amount (RDA) of protein, twice the RDA amount of protein or three times the RDA of protein. After the allotted time in the study, everyone involved had lost approximately the same amount of weight—an average of 2.7 to 3.5 pounds each.
That in itself is good news about the effect protein intake has on weight management and weight loss. However, more fat was lost by the study participants who doubled up on their protein intake—an astounding 70 percent of their total weight loss was lost in fat. Study participants who tripled their protein intake came in second with 63.6 percent of their weight loss being due to fat loss. And last, but not least, for those who ate only the recommended daily amount of protein, only 41.8 percent of their total weight loss was from fat.
As a matter of fact, researchers indicate that protein has the ability to boost the rate at which your body repairs and builds new muscle after a workout. And the more muscle you have, the more calories your body burns—even while at rest—and that results in weight loss and/or fat loss. Interestingly, eating too much protein, such as three times the recommended daily allowance, seems to slow this process of muscle repair and rebuilding, although no one is sure just why, according to Gerald Weissmann, M.D., editor-in-chief of The FASEB Journal and also research professor of medicine at the New York University School of Medicine. Weissmann was not involved in the research of this published study, however.
So, how do you go about calculating protein amounts for these kinds of weight loss and fat loss? Multiply your weight by 0.36 for the recommended daily amount of protein (in grams) you should be consuming. All you have to do is double that number to see how much protein in grams you should consume if you want to double up on your protein intake. For example, that’s approximately 54 grams of protein per day (at the RDA level) for a 150-pound person. Twice that amount is 108 grams. If you’re highly active, pregnant, breastfeeding or elderly, the amount may be slightly more. You’ll also want to cut back on carbs as well while increasing protein intake, or the weight may be more difficult to take off.
Also, make sure you consume healthy, pure, complete protein that’s USDA Certified Organic so that you’re getting the cleanest protein possible. Of course, you'll want to consult your healthcare professional prior to making dietary changes, but eating more protein may help you weigh less.