How Protein Helps You Get Lean (Explained Simply)

For the text version of this video, visit this page: https://www.iwannaburnfat.com/protein...

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Consuming enough protein gets plenty of attention when it comes to the purposes of building muscle. But for fat loss, not many people realize the potential benefits of a protein-rich diet.

Today’s video will be a complete overview on why protein matters for losing fat. We will also go into how much protein you need to achieve the benefits and if there perhaps are any health concerns with protein-rich diets.

In the scientific literature, we consistently see that those who maintain a high-protein diet tend to lose more fat. A 2017 review paper points out that this is because of three specific effects protein has on the body:

Protein is quite satiating
Protein has a high thermic effect of food
Protein increases muscle maintenance

Now, you may be asking yourself, how much protein do you need to achieve these benefits? A protein intake of around 1.6-2.2g/kg body weight seems to be a good target for most people.

Throughout the video, I reference quite a few studies. You can see links to the studies below.

HIGH-PROTEIN AND FAT LOSS:
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://jissn.biomedcentral.com/artic...

PROTEIN AND SATIETY
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.ncbi.nlm.nih.gov/pubmed/1...

PROTEIN AND MUSCLE MAINTENANCE
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...

RECOMMENDED PROTEIN INTAKE RESEARCH:
https://www.ncbi.nlm.nih.gov/pubmed/2...

ARE HIGH-PROTEIN DIETS SAFE:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://jissn.biomedcentral.com/artic...
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.ncbi.nlm.nih.gov/pubmed/2...

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MUSIC CREDIT

Intro:
Music by Ryan Little - Seeing Double - https://thmatc.co/?l=417EA2F4

Rest of video:
Muscic by Ryan Little - Matter of Time
YouTube: https://www.youtube.com/channel/UCNNW...
Instagram:   / iamryanlittle  
Soundcloud:   / iamryanlittle