If you are interested in speeding up your
metabolism, burning fat faster,
curbing your appetite and increasing your lean muscle mass with a high protein diet,
then read on because a few
simple changes to your protein intake can
make some BIG changes to your physique...
Research has proven that the process of
digesting protein requires about 30% more calories than digesting
carbohydrates? That’s right, just eating a high protein diet will ensure
that you burn more calories per meal. In some cases, a high protein diet
is the “missing link” in a fat loss or lean muscle building nutrition
plan. You see, protein is the
building block of muscle tissue, and the more lean muscle we have, the
stronger our metabolism. Our
bodies use tons of calories to maintain our muscles, so it only makes
sense to capitalize on our lean muscle tissue, metabolism relationship
with a high protein diet.
Most of us can benefit from a high protein diet, but we’re stumped
when it comes to actually implementing it.
Without further adieu, I give you some
practical tips, tricks, and techniques for beginning a high protein
10 High Protein Diet Secrets
Eat last night’s
dinner for breakfast or lunch – most of us usually have a high protein
dinner (and high in vegetables, which is a bonus). Making extra for tomorrow will
save cooking time and provide you with a high protein meal(s) that can be
packed for later.
Try eating meat,
poultry, and fish for breakfast.
Who says you have to “breakfast foods” for breakfast, and who gets
to decide what a breakfast food really is?! You do!
eggs for lunch, or even slice the eggs over a lunch
Add beef, chicken,
or salmon to a lunch salad.
When you cannot eat
enough protein, use a supplement. Protein powders and bars are great
places to start, but remember that whole foods are the goal!
Add protein powder
to smoothies, shakes, oatmeal or cereal. You can even bake protein powder!
Nothing wrong with getting a little fancy for
Make a high protein
diet approved smoothie –
Example recipe – Chocolate Banana Nut:
½ cup water or
½ cup plain, nonfat
¼ cup low-fat
½ serving of
chocolate protein powder (between 10-20g)
2 tbsp dry
2 tbsp natural
2 tbsp of mixed nuts
(walnuts, almonds, pecans, etc.)
4-6 ice cubes for
texture and that “chilled feeling”
ingredients in a blender, in the listed order, and blend on high for one
minute. This simple recipe packs between 40-50g of
Eat more beans.
Beans are high in protein and fiber, both excellent nutrients that the
body needs to burn fat and build muscle. Some of the best, protein-packed
beans include kidney, mungo, yardlong, navy, white, and lima beans. Soybeans are one of the richest
sources of plant protein, with about 10g protein per
Just like beans,
several nuts and seeds contain a generous amount of protein. Try walnuts,
pecans, pistachios, almonds, as well as sunflower, pumpkin, flax, sesame
and lotus seeds as a mid-afternoon snack.
Spirulina, an edible
fresh or seawater algae, has been gaining popularity as one of the world’s
healthiest foods. This plant
is composed of over 60% complete proteins (just like animal
proteins). It’s no wonder
it’s now considered one of the world’s healthiest foods! Include this in
your high protein diet and you may reap some health benefits as
have it, ten tips to ensure that you capitalize on your new high protein
The Burn The Fat system is a moderately high
protein diet, but NOT a
traditional low carb diet. Research has shown that even a small substitution of as little as one
serving of carbs for one serving
of lean protein can increase your metabolism and dietary thermogenesis while curbing
To learn more about how a few simple, small
tweaks to your diet can translate
into BIG improvements in fat loss and muscle gain visit the home page to learn more.
Your friend and “Burn The fat coach”
Tom Venuto, CSCS, NSCA-CPT
About Bodybuilding & Fat Loss Coach, Tom Venuto
Tom Venuto is a natural bodybuilder, an NSCA-certified personal trainer, certified strength & conditioning specialist (CSCS), and author of the #1 best selling diet e-book in Internet history, "Burn The Fat, Feed The Muscle.” Tom has written hundreds of articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development and Men’s Exercise. To get more information about Tom's e-book about natural fat loss, visit the home page at: www.BurnTheFat.com
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