drtbear1967
Musclechemistry Board Certified Member
Prior to your main meals of the day, drink a protein shake about 10 minutes before the meal. This works even better when using a thicker shake. Why? Because a thicker shake fills you up more, and that's the purpose of this pre-meal shake.
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The true key to fat loss is eating less. Most people have problems with portion control and that's why they do better with extreme diets. Take the keto diet: a high-fat and moderate-to-high protein meal is more satiating than a high-carb, moderate-protein meal. A higher fat meal also takes a lot longer to digest, reducing hunger. Studies have shown that if an individual doesn't eat a calorie-controlled diet, he’ll eat less when on a keto diet versus a carbier diet. The caloric restriction is the main reason people report success with keto.
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If you can find a way to decrease caloric intake without feeling like crap, your chances of success are greater because it'll be easier to stick with. Drinking a protein shake 10 minutes prior to a meal will decrease appetite. And contrary to popular belief, not all protein shakes are the same. Look for one with micellar casein, a protein that will digest slowly and blunt hunger for longer. And if you are "free-eating" (no planned portions) the pre-meal shake will prevent splurges. Drink the shake before the meal or it will defeat the purpose. You're not using it merely for additional protein, but as a tool to reduce subsequent food intake.
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Now, some will say, "But you said the key to fat loss is creating a caloric deficit. Protein shakes have a calories!” Of course they do. But since protein is difficult to use for fuel (needs to be converted to glucose) and even harder to store as fat, consuming more of it will not negatively impact fat loss. Plus you'll end up consuming fewer total calories.
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The true key to fat loss is eating less. Most people have problems with portion control and that's why they do better with extreme diets. Take the keto diet: a high-fat and moderate-to-high protein meal is more satiating than a high-carb, moderate-protein meal. A higher fat meal also takes a lot longer to digest, reducing hunger. Studies have shown that if an individual doesn't eat a calorie-controlled diet, he’ll eat less when on a keto diet versus a carbier diet. The caloric restriction is the main reason people report success with keto.
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If you can find a way to decrease caloric intake without feeling like crap, your chances of success are greater because it'll be easier to stick with. Drinking a protein shake 10 minutes prior to a meal will decrease appetite. And contrary to popular belief, not all protein shakes are the same. Look for one with micellar casein, a protein that will digest slowly and blunt hunger for longer. And if you are "free-eating" (no planned portions) the pre-meal shake will prevent splurges. Drink the shake before the meal or it will defeat the purpose. You're not using it merely for additional protein, but as a tool to reduce subsequent food intake.
-
Now, some will say, "But you said the key to fat loss is creating a caloric deficit. Protein shakes have a calories!” Of course they do. But since protein is difficult to use for fuel (needs to be converted to glucose) and even harder to store as fat, consuming more of it will not negatively impact fat loss. Plus you'll end up consuming fewer total calories.
