by Chris Shugart
The Metabolic Eating Solution
This simple eating strategy never fails, no matter your goals. Here's how to do it.
Protein is the enemy of love handles, belly fat, and even full-blown obesity. It's the jet fuel for building muscle, the driver of healthy metabolisms, and the nemesis of aging poorly. Protein, in short, makes you feel good and look better naked.
Call it protein-based or protein-first eating. Better yet, call it metabolic eating because a high-protein plan speeds up and lays the foundation for long-term positive outcomes.
It's not really a diet; it's a practice that becomes an ingrained habit. It's something you don't have to think about anymore, like brushing your teeth. A protein-centric diet trends your body in the right direction: less fat, more muscle, more strength. And science backs it all up.
The Power of Protein
I've written thousands of words on protein science over the years, but let's review some of the most fascinating bits.
In multiple studies, when two groups of people eat the same number of calories to lose weight, the group that consumes more protein as part of their calorie allotment loses more body fat and retains more muscle. While both groups lose weight, the protein-centric eaters finish their diets with better body composition and healthier metabolisms.
In one particular study, two groups consumed 2100 calories daily but different amounts of protein. The high-protein group burned more calories and body fat all day long, even while sleeping, and without even training.
In another study, adding just 21 grams of daily protein led to other non-protein-related diet improvements: participants ate more green veggies, better quality carbs, and less sugar.
And this is huge: protein is the most satiating macronutrient – it keeps you full, especially if you're getting the right type. Why do people fail diets? Because they're hungry! Protein is the hunger killer, making dietary compliance much easier. As a bonus, protein also has a high TEF or thermic effect – your body expends more calories processing it than fats or carbs.
The list of benefits goes on and on, so just remember this: protein is the master autoregulation agent. Eat enough of it and just about everything else falls into place, from calorie management and craving control to making better food choices.
The Metabolic Eating Plan
- Eat roughly a gram of protein per pound of body weight from whole-food sources and protein powder. (Don't sweat it if you're 10-15 grams off in either direction.) That's a one-sentence diet that works just about every time. If you're very overweight, choose a realistic, healthy goal weight and eat that many grams of protein per day. Don't worry about counting calories and other macros; just keep a casual eye on protein grams.
- Use MD Protein (Buy at Amazon) to make it all easier. It contains only the most expensive and effective forms of thermogenic micellar casein and whey isolate. It contains no added fillers, and the flavor beats anything on the market. Along with regular foods, consume 4 scoops of MD per day. That's 440 calories and 88 grams of protein. You have some options here:
- Drink two shakes per day (2 scoops each). These can replace meals or be consumed between meals.
- Drink one shake per day (2 scoops) and use the other 2 scoops in recipes or add them to other foods, like oatmeal.
- Divide your 4 scoops up however you want. Many MD Protein fans like to have a 1-2 scoop shake 30 minutes before bed to stimulate whole-body protein synthesis rates.
- Whether you're using MD Protein or regular protein foods, consume 30-44 grams of protein for breakfast. Studies show that a high-protein breakfast helps control your appetite for the rest of the day and reduces nighttime overeating.
- What about the rest of your diet? You'll naturally reduce hunger with the supplemental protein intake, but be sure to "fill in" however many grams of protein remain with chicken, eggs, beef, turkey, fish, etc. Choose smart carb sources like rice, potatoes, and oats, and throw in whatever vegetables or berries you prefer. Stick to healthy fat sources like avocado, fish oil, raw nuts, and olive oil.
That's it. Eat about a gram of protein per pound of body weight, supplement with MD Protein (Buy at Amazon), eat healthy foods, and don't skip breakfast. Follow the steps above and you'll almost certainly drop body fat, build more muscle if you're lifting, and feel pretty dang awesome. I challenge everyone to give it a serious shot.
