| Boost Your Fat Loss By 268% With This One Simple Food Change |  |
By Gregg Gillies
http://www.buildleanmuscle.com
Yes, it's important to keep your protein intake high
when dieting to make sure that you don't burn off any
muscle tissue in your quest to get ripped. But that's
not what I'm talking about. I'm talking about taking
in protein in order to boost your metabolism and burn
more fat, in addition to helping preserve and build your
lean muscle tissue.
In a study published in the American Journal of
Physiology, one group was fed a high protein diet (just
over one gram per pound of bodyweight per day) while the
second group consumed a protein diet near equal to that
of the RDA.
The group eating the high protein diet burned more fat
than the group consuming protein near equal to the RDA.
One reason for this could be an increased "thermic"
effect. The thermic effect of the RDA group was elevated
16% after eating.
However, in the high protein group the thermic effect
increased 42% after eating, almost 3 times that of the
RDA group.
This thermic effect of digesting your food peaks
approximately one hour after eating. Spreading your daily
caloric intake over 6 meals a day, eating every 2 to 3
hours, helps to take advantage of the increased metabolic
rate that accompanies eating.
In other words, the more often you eat, the higher your
metabolic rate, i.e. the number of calories your body burns
each day.
In addition, by adding more protein to each meal, you also
increase your metabolism. Your body requires more energy
(i.e. calories) to process protein than it does to digest
carbohydrates.
Do you understand what that means? Think about it. Think
about all those people and so called experts that have
continually said that a calorie is a calorie.
THIS SIMPLY IS NOT TRUE!!! Your body's metabolic rate is
affected by the number of meals you eat, the frequency of
those meals (how much time passes between each meal consumed)
and the macro nutrient composition of those meals.
A calorie is not simply a calorie and they are not equal.
Depending on the number of meals, frequency of meals,
and macro nutrient composition of meals, the same person's
metabolism will be different on two very different meals
plans, EVEN IF THE TOTAL NUMBER OF CALORIES ARE THE SAME!
Let's review some simple changes you can make right now in
your nutrition program to rapidly increase your body's
ability to not only build muscle but burn fat also.
1) Eat 6 smaller meals per day, as opposed to 2 or 3
larger ones. This will ensure that you supply your body
with the nutrients necessary to build muscle and burn fat,
as well as increase your resting metabolic rate.
It will also prevent your body from kicking into
"starvation" mode, which can happen when you go too long
between meals.
If this happens, your body will start burning muscle for
energy and increase your body fat stores, as well as slowing
down your metabolism. All of these are things you want to
avoid. As a matter of fact, they are the exact opposite of
what you are trying to achieve.
2) Eat a high protein diet consisting of at least one
gram of protein per pound of bodyweight. This helps ensure
that your body has the protein available to maintain a positive
nitrogen balance, which can lead to an increase in your muscles
mass.
It will also increase your metabolic rate, allowing you to
burn more body fat than a low protein diet, without as large a
decrease in your daily caloric intake, which will also help
avoid the "starvation" mode discussed in the previous
paragraph.
Try these simple changes in your nutrition program to help
you rapidly increase your muscle mass, burn off unwanted body
fat and achieve the ripped muscular body that you've always
wanted. Or, for you women, the long, lean, sculpted, sexy body
you've always wanted.
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Gregg Gillies' articles have appeared nationally in Ironman
Magazine, Body Talk and on bodybuilding.com. He also
publishes a free online newsletter, Fit Physique. For more
information go here =>
http://www.buildleanmuscle.com/ezine.html
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