If you’ve been struggling with yo-yo weights or a weight loss plateau, a lack of protein in your diet may be to blame.

In this video, you'll learn 5 reasons why a high-protein diet is so effective for long-term weight and fat loss.

One study compared a high-protein diet to low-fat, low-carb, high-fiber, and very low-calorie.

The high protein approach, on average, increased fat burning by 18% and decreased losses in lean body mass by 56%.

Another study found when people are allowed to eat as much as they desire on a diet that consists of 30% protein, they ate 441 fewer calories per day compared to eating only 10% protein.

The effect of a high protein diet is to reduce portion sizes and snacking for an energy deficit over time.

But remember, while we want an energy deficit, we don’t want a protein deficit.

An energy deficit will lead to weight loss, but if you’re not careful with how you structure your meals, more of that weight could be coming from lean muscle mass. This will ultimately slow your metabolism, and increase your risk of weight regain.

Highlights From This Episode

[0:00] Topic introduction.

[0:17] High-protein diet beats very low calorie, low-carb, low-fat, and high-fiber for preserving lean body mass during weight loss.

[0:36] A high-protein diet helps you preserve lean body fat while losing weight and body fat for 5 reasons.

[0:41] A high-protein diet increases glucagon + fat-burning effects of glucagon.

[1:40] A high-protein diet increases growth hormone.

[2:30] A high-protein diet increases protein synthesis to support healthy muscle mass.

[3:10] A high-protein diet increases metabolic rate (metabolism) through the thermic effect of food.

[3:52] A high-protein diet increases satiety (fullness) through its effects on ghrelin, PYY, and GLP-1.

[5:16] For weight loss, we want an energy deficit, not a protein deficit.

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Resources From This Episode

>> Join Zivli

>> Freebie: Weight Loss Mindset Audio Training

>> Source: Body Composition Changes in Weight Loss

>> Source: Glucagon Control on Food Intake and Energy Balance

>> Source: Physiological Process of Fat Loss

>> Source: A High-Protein Diet Induces Sustained Reductions in Appetite