Belly fat, which is also known as visceral or abdominal fat, is a dangerous type of fat surrounding vital organs such as the liver, intestines, and liver. Excess belly fat is linked to dangerous health conditions such as heart disease and type 2 diabetes.[โฆ]CLICK HERE TO READ THE FULL ARTICLEโถ
โFor women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems,โ according to the Mayo Clinic.
โIn general, though, the greater the waist measurement, the higher the health risks.โ While belly fat is difficult to spot-reduce, what you eat can play a significant role in blasting fat. Hereโs how eating more protein can help blast belly fat.
Protein that comes from eggs, dairy, meat, seafood, legumes, and tofu can help preserve lean body mass and encourage fat-burning. โIncreasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),โ say the experts at the Cleveland Clinic. โProtein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.โ
Protein and Your Metabolism
โTip number one is during meals, consume some type of lean protein,โ says Family Nurse Practitioner and Nurse Educator Brigitte (@BrigitteNP). โWhen you eat protein, you get a temporary rise in your metabolism by around 15 to 30%. Additionally, protein helps you feel more full and prevents you from eating. When I’m working and I don’t have time to eat, I will use my blender cup and I’ll add a scoop of protein, and it helps satisfy my cravings.โ
Protein and Muscle
Protein encourages the preservation and gain of lean muscle, which burns fat even when youโre doing absolutely nothing. โPeople who are larger or have more muscle burn more calories, even at rest,โ says the Mayo Clinic.
Sources of complete protein include:
- Meat: Beef, pork, lamb and poultry
- Fish: Salmon, tuna, cod and other types of fish
- Eggs: Egg whites, in particular
- Dairy: Milk, cheese and yogurt
Protein With Every Meal
Spread your protein out over the day, with every meal and snack. โYour body does a way better job at metabolizing protein when itโs consumed 15-30 grams at a time,โ Donna Matt, registered dietician and certified diabetes care and education specialist, tells UnityPoint Health.
โStudies show a higher intake of protein, like more than 40 grams in one sitting, isnโt more beneficial. Most of us tend to eat all our protein at one meal but try 20 grams at breakfast and then divide the rest between lunch and dinner.โ
How Much Protein For Weight Loss?
Trainer Ryan Fischer (@ryanpfisch) says if you want to lose weight, consuming enough protein is crucial depending on what your starting weight is. In a YouTube video, Fischer discusses exactly how much protein someone needs a day to lose 10 pounds in 30 days.
โYou should be eating your body weight in grams of protein per day,โ his companion says. โSo, for example, if I weigh 120 pounds, I should eat 120 grams of protein. At least. You should never go over your maintenance calories.โ
Get Protein After Your Workout
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Itโs very important to get protein after a workout specifically, experts say. โYour muscles break down during exercise so putting that protein back in place as theyโre trying to โregroupโ helps them rebuild,โ Matt says. โPeople tend to think they get bigger muscles when they eat more protein but heavier weights are what builds muscle.โ
What About Vegans and Vegetarians?
While animal-based proteins are easier to digest and absorb, proteins such as soy and legumes are a great alternative for people who donโt eat animal products. โBeans arenโt a mainstay in most peopleโs diets in the Midwest, but they should be,โ Matt says. โTheyโre literally a superfood, especially for people with diabetes, given their ability to lower blood sugar.
Theyโre not only nearly a complete protein, except for soybeans โ which are complete, they lower cholesterol and cardiovascular disease risk, are cost effective and high in fiber. If youโre trying to increase your protein intake to build muscle mass or lose weight, beans are a great optionโฆCLICK HERE TO READ MORE ARTICLES>>>
