Eat Your Protein

Protein is often referred to as the king of macronutrients when it comes to feeling full after eating. Unlike carbohydrates and fats, protein has a unique ability to curb hunger and reduce overall calorie intake. This is because protein suppresses hunger hormones like ghrelin while boosting satiety hormones such as peptide YY and GLP-1, which signal fullness to the brain. Protein also activates key areas in the brain responsible for regulating appetite and satiety.

Protein takes longer to digest than carbs and fats, requiring more energy to process and providing a steady source of fuel. This slows the emptying of the stomach, keeping you satisfied for longer periods. Meals high in protein can help prevent blood sugar spikes and crashes, reducing cravings and overeating later in the day, making it an important nutrient to leverage when trying to loose weight and reduce calorie intake throughout the day.

Eat Your Protein First

Starting your meal with a protein-rich food can help you feel full faster and for longer. Consuming protein before carbs or fats has been shown to:

• Reduce calorie intake: By filling up on protein first, you’re less likely to overeat other calorie-dense foods.

• Balance blood sugar: Protein slows the absorption of carbohydrates, leading to more stable blood sugar levels.

• Boost satiety: Protein signals to your brain that you’re full sooner, making it easier to stop eating when satisfied.

Quick Tips

• Begin meals with lean protein sources like chicken, fish, eggs, or tofu.

• Pair proteins with fiber-rich veggies for an added satiety boost.

• Aim to include 20-50 grams of protein per meal to maximize its effects.

• Aim to eat your goal weight in grams of protein.

Stay Healthy,

Thomas Stevens