If I told you there was a secret tip that will set you up for success nutritionally, would you believe me? What if I told you this single, small habit can significantly change the way you eat throughout the day? This is not a gimmick or a supplement that I’m pushing and it's 100% legal. Assuming that you’re getting appropriate sleep, the best thing you can do to eliminate cravings, prevent binge eating, and stay on track is…(drumroll please) ….Protein Leveraging.
The Protein Leverage Hypothesis states that:
-When we predominantly consume low-protein foods, we overconsume energy to get the protein we need and thus gain weight.
-Conversely, we consume less energy when we only have access to foods with a higher protein percentage.
Simply put, protein is the macronutrient with the highest satiety. The more that we prioritize protein, the less that we will crave or overindulge on carbs and fat. Now before I go any further, I want to clarify that I am NOT saying carbs and fats are “bad” or that they are the reason we gain weight. Carbs and fats get a bad rap because people prioritize them and overconsume them, thus leading to weight gain. We need to remember these two macronutrients act as fuel for our body. If we continue to put fuel in our gas tank but don't drive anywhere, it will overflow. The same goes for our bodies. If we continue to put more fats and carbs in our body than we are capable of burning, the body will store them.
It is very easy to overdo it on carbs and fats, typically highly-processed ones, especially if we are not prioritizing protein. The baseline protein intake for an individual should be no less than .75g of protein per pound of ideal body weight. This means that if an individual weighs 200 pounds, they should at least be eating 150g of protein a day. This number can go as high as 2g of protein per pound of ideal body weight based on the individual's goals. When you wake up and start your day, eat protein! Of course, we can add some carbs and fat to the plate, but we want to start with the protein first.
If you are going out to eat at a restaurant and don't want to overdo it, leverage your protein. About 90 minutes before dinner out, consume an appropriate portion of lean protein. Then, once you are at the restaurant, eat the protein portion of your entree first and then navigate to the carbs and fat. When we protein leverage, we make better choices and mitigate the likelihood of overeating in social settings.
At RESOLVE, we want nutrition to be sustainable so we understand that socializing is still necessary. Next time you go out with friends for dinner, try these protein leveraging tips and let us know how it goes!
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