If you’re aiming to shed some pounds, the usual advice is to burn more calories than you consume. But let’s be honest: a 30-minute brisk walk might burn around 200 calories, which can be quickly undone by a single candy bar or slice of pizza. Exercise is fantastic for overall health, but it’s not the most efficient weight-loss tool on its own.
So, how can you manage your calorie intake more effectively? Dr. Eugene J. Lucas suggests a strategy called the “protein leverage diet.” By consuming meals high in protein—think 30-40 grams or more—you can increase feelings of fullness due to the rise in satiety hormones like GLP-1. While these effects aren’t as potent as certain medications, they can still be beneficial over time in helping you maintain a calorie deficit. Medscape, Eugene J. Lucas, MD
Here’s a simple tip: during meals, eat your protein first, followed by vegetables or fiber-rich foods, and save the rest for last. This order can help you feel fuller sooner, making it easier to consume fewer calories overall. Plus, this approach supports muscle mass, strength, and bone density.
Key Takeaways:
- High-protein meals can help you feel fuller and reduce overall calorie intake.
- Eating protein before other foods in your meal can enhance satiety.
- This strategy supports not just weight loss but also muscle and bone health.
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