Want to lose fat and gain muscle? You can do it. Quickly and effectively. That’s right. Quickly. Lose fat and gain muscle.
Did I mention it’s hard? Really, really hard, but possible.
Scientists at McMaster University have found that it is possible. It is possible lose fat quickly and gain muscle. Did I mention it is difficult? But, it is possible.
Cut calories by 40%. Yes, 40% and exercise 6 days a week.
Under a supervised exercise program, including a weight lifting program, unfit men lost weight and gained muscle. The researchers divided the men into two groups. Both had a low calorie diet, one group ate more protein. The group eating higher protein meals lost 10.5 pounds, the lower protein group lost 8 pounds. The higher protein group also gained 2.5 pounds of muscle.
The fine print. The study only used unfit men, under 40 years old. They were supervised, the meals and the workouts. They ate 40% less. 40% less. Let me repeat this, 40% less and exercised 6 days a week.
I can see how the results will be interpreted – eat more protein, gain muscle and lose fat. Actually eat 40% less, but don’t cut out protein and EXERCISE EVERYDAY. STRENUOUSLY. DAILY. EAT 40% LESS.
A few more facts about protein.
- Postmenopausal women that are on a diet will retain more muscle if they eat protein, especially first thing in the morning.
- Women eating a high protein meal followed by 30 minutes of moderate exercise burned more calories then those exercising on an empty stomach.
- High protein diets protect against muscle loss when trying to lose fat.
How can you eat more protein and stay healthy?
- Quinoa, 8 grams of protein per cup. Also a source of fiber, magnesium and iron.
- Buckwheat, 6 grams per cup. Can improve cholesterol and lower blood sugar levels.
- Soy, 10 grams per half cup in firm tofu.
- Rice and Beans, cheap easy and with 7 grams of protein per cup a great snack.
- Peanut butter sandwich, 15 grams of protein with 2 slices of whole wheat bread and 2 tablespoons of peanut butter (natural, no sugar added).
- Hemp seeds, 10 grams in 2 tablespoons, easily added to salads or soups, also contains Omega 3 fatty acids.
- Chia seeds, 4 grams for 2 tablespoons and the highest plant source of Omega 3 fatty acids.
Or check out One Green Planet’s list of 25 Vegan Plant Sources of Protein with lots of recipes. Eating higher amounts of plant protein protects against muscle loss without the added health risks. Middle aged folks that eat protein from animal sources are 4 times more likely to die of cancer and diabetes than those eating plant protein.
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