Eat Protein First: Quality of Calories Matters

The frustration one faces in trying to lose stubborn body fat is often made worse by all the conflicting information and advice about how to go about it in an effective and lasting way. The result is that overweight men and women try one fad diet after another, lose weight only temporarily, develop unhealthy habits, and ultimately give up trying.

One of the most pervasive messages out there is to simply, “eat less and move more.” While this is a catchy phrase, it does not convey nearly enough information to the person who genuinely wants to take control of their weight and long-term health. When the goal is to eat less, or reduce calories, the quality of each calorie is crucial to sustaining daily energy and preventing food cravings. Moving more, when paired with the right kind of eating less, helps to burn body fat for realistic weight loss.

Foods that Make Us Feel Full

What does it mean to eat less? When many people hear this advice for losing weight, their first inclination is to eat all the same foods, just fewer bites of each one. Or they might decide to cut out foods that seem more filling in favor of salads, vegetables, and grains. Others might fast for long periods of time and hope that when they do eat, the calories in one sitting do not compensate for the skipped meals. Still other people go to the effort of weighing and measuring everything they eat.

Unfortunately, these approaches will quickly sabotage the goal. What most people feel with these strategies is uncomfortable hunger in between meals, low energy, mood swings, and an inability to stick to the habit.

Eating less does not have to mean going hungry!

When individuals focus on eating the right foods in the right order, they can:

·      Eat fewer calories

·      Feel satisfied after meals

·      Maintain energy for daily tasks and exercise

·      Enjoy the process of preparing and eating meals

·      Achieve a healthy weight and sustain it

What foods make people feel full? As it turns out, foods that contain protein and healthy fat, usually derived from meat, are most likely to satisfy hunger with fewer calories. Of course, these are the foods that people usually cut first when trying to lose weight. No wonder it’s so difficult!

Eat Fat to Lose Fat?

Most people seem to understand that we need to consume protein to function. But since many also associate animal proteins with higher fat content, people who are trying to lose body fat will avoid meat in favor of plant- or grain-based proteins.

In reality, the body processes protein from animals most efficiently. And the fat contained in meat is a healthy source of energy for our bodies to burn. We metabolize these foods a bit slower, which allows us to feel satisfied longer. By contrast, people who focus on low calorie diets consisting of mostly fruits, vegetables, and grains are loading up on carbohydrates that the body burns quickly. They will need to eat more to feel full, and they will get hungry again sooner than if they had incorporated protein and healthy fat into that meal. No wonder they cannot seem to lose weight!

Start with Protein in Every Meal

Although some people do very well with a diet that is limited to specific foods, most individuals truly prefer a variety. Food is about much more than simply fueling our bodies. It is often a social, cultural, or learning experience. We like to try new flavors, explore recipes, and share meals with others. Strict diets can make it really hard to enjoy eating.

It is possible to lose weight while still enjoying a variety of healthy foods. The guideline is to eat protein first in every meal. While meat might not be a part of each meal, there should be some item that contains the bulk of the protein. This might be eggs, a dairy product, a protein bar, or a protein powdered shake. Typically, these foods will also have the highest fat content. After consuming protein and fat, finish the meal with carbohydrates like vegetables, fruit, or grains. These servings should be smaller to avoid overdoing it on calories.

The most useful nutrients – protein and fat – will get the metabolism going efficiently. People will generally feel closer to full before over-consuming carbohydrates. Their bodies will then burn fat and maintain stable blood sugar levels. What they feel is satisfied so that they can move onto the next task without any discomfort or disappointment in their meal.

For even greater benefits, moving after a meal will enhance that metabolic process. A 10-20 minute walk after eating is a great way to burn a few more calories and avoid indulging in a sweet, high calorie treat.

Work with Your Physician for a Personalized Plan and Maximized Results

Talk to your physician about your weight loss goals before starting a new plan. Your doctor can run blood panels to help you establish a baseline so that you can chart a realistic and informed strategy. You will also need to understand how your current conditions and medications might be impacted by diet changes.

Stem Cells Philadelphia is committed to working with individuals to find the right balance of support to enhance their lifestyles. Our highly knowledgeable physicians, coaches, and clinicians study both the medical and natural processes that help people improve their wellness. Contact us to schedule a consultation in our Villanova office for your weight loss goals.