It’s no secret that protein can help with weight management. In fact, research suggests that higher-protein diets can be especially helpful since they assist in appetite and calorie control.
The percentage of protein comprising the diet matters, too. A diet with approximately 30 percent protein is considered “reasonable,” while a “high-protein diet” applies to diets with over 50 percent protein. And that’s what I’m talking about—a high-protein diet.
Diets higher in protein, along with regular exercise, can “enhance weight loss and improve blood fat levels,” according to study results published in the Journal of Nutrition. Likewise, high-protein diets can also help maintain lean tissue while burning fat for fuel and repairing your muscles after workouts—all happening while curbing the appetite.
Scientists believe that the appetite-controlling aspect of high-protein diets works due to protein’s ability to cause the brain to receive lower levels of appetite-stimulating hormones. Additionally, fewer insulin spikes (one of protein’s hallmark traits) result in balanced sugar levels and fewer cravings.
The quality of protein is important as well. You must have a complete protein because if you’re missing even one amino acid from the protein, then your body will steal it from other places in the body, including muscles, to make a complete protein. You also need protein that is pure and healthy for you, including a protein that has not had its nutritional power changed with processing or other unhealthy prep methods. That means choosing the least processed protein that is also USDA Certified Organic with no GMOs, no fillers, additives or other unhealthy ingredients.
The truth is that we all need protein daily since it comprises our cells, muscles, bones and more. It’s also needed to support healthy immunity. But just how much do we need? Generally speaking, the recommended amount of protein per day is 60 grams for men ages 25 and older and 50 grams per day for women ages 25 and older, although those amounts can vary with a person's weight, exercise intensity and other variables.
Now for some other factors that “weigh in” on proper weight management. First off is green coffee bean extract, which helps with weight management and blood sugar balance. In one study with green coffee bean extract, participants lost approximately 10.5 percent of their overall body weight—an average of 17 pounds—all without changing their diet or exercise.
Researchers often attribute weight loss associated with green coffee bean extract to a substance in unroasted green coffee beans called chlorogenic acid, a strong antioxidant that reduces the release and creation of excess glucose in the body, which is instrumental in blood sugar imbalances. Chlorogenic acid provides blood sugar stability in the body, which, in turn, supports better energy, mental clarity, hormone function, detoxification and healthy weight support.
Then there’s ashwagandha, an adaptogenic herb that helps the body adapt to fight the effects of stress, including the stress hormone cortisol, which has been implicated in unwanted weight gain. In fact, ashwagandha has been shown to naturally reduce cortisol levels in the body by up to 26 percent.
And let’s not forget about cinnamon and chromium. Cinnamon is best known for its ability to stabilize blood sugar—an effect that can last up to 12 hours! Chromium is noted for its ability to maintain normal levels of blood sugar in the body and to assist insulin in metabolizing and storing nutrients, including protein.
So, if you're trying to win the weight war, you may want to up your healthy protein intake and make sure you have a multi-faceted approach, including regular exercise, green coffee bean extract, ashwagandha, cinnamon and chromium.