Wanna burn fat? Eat your protein!

From Physicallyelite.com:

One of the most effective tips for losing weight is to increase the amount of protein you eat. One recently published study finds that when compared to a high carbohydrate diet of equal calories, a diet with a greater percentage of calories from protein causes twice the amount of weight and body fat to be lost.

The reason eating more protein is effective for weight loss is that it keeps you full longer between meals and helps to stabilize insulin and blood sugar levels that can be elevated when following a high carbohydrate-low fat diet. Your muscle mass is also spared from being used as energy. This doesn't mean that you have to go on a diet of steak and eggs and eschew carbohydrates at all costs. Dieters in the aforementioned study who followed a higher protein diet obtained approximately 30% of their total calories from protein. Carbohydrates and fat percentages for this group were 40% and 30% of daily calories respectively.

Determining your daily protein requirements and following the methods used in the previously referenced study is easy. All you need to do is multiple your daily calories (bodyweight * 12) by .3. Divide this amount by 4 to determine how many grams of protein to eat daily. Calories from carbohydrates and fat are equally easy to determine. Simply multiply your daily calories (bodyweight * 12) by .4 for carbohydrates and .3 for fat. You can convert these numbers to gram amounts by dividing carbohydrate calories by 4 and fat by 9. See the example below for more details.

Example: Woman Weighing 135 lbs.

* Daily calories required: 135 * 12 = 1620 calories
* Protein requirement: 1620 * .3 = 486 calories (122 grams)
* Carbohydrates: 1620 *.4 = 648 calories (162 grams)
* Fat: 1620 * .3 = 486 calories (54 grams)

Make sure the proteins you eat come from lean, relatively low-fat sources such as chicken, fish, and lean cuts of red meat including filet mignon, flank steak, and top round. A high quality whey-casein protein powder is a convenient way to get the additional protein you need too.

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