By Dr. Brian Veros
There’s a saying I’ve heard from Lydia Martinez numerous times that I like to keep in the back of my mind: “Protein and fiber in every meal make losing weight no big deal.”
It’s definitely a saying to live by, especially if you’re trying to stick with a weight loss or maintenance program. A healthy complement of both protein and fiber consumed into every meal including snacks can greatly expedite your weight loss and proper maintenance of your new, healthier weight. This is achieved by understanding the following basics:
Protein Forms the Building Blocks of Lean Muscle Tissue
Consuming a high concentration of protein within your daily diet will allow you to maintain your lean muscle mass and repair after an intense workout. This will ultimately increase your metabolism (muscle dictates metabolism).
A May 2008 article in The American Journal of Clinical Nutrition cited the need for protein for weight loss. Researchers found that protein promotes satiety (feeling full) when compared to certain fats and carbohydrates. Additionally, it helps increase your metabolism through the process of thermogenesis (production of heat by your body).
In fact, protein has the highest thermic burn compared to fats and carbohydrates – meaning you burn more calories when you consume it.
Fiber Helps Satiety and Blood Sugar
Second, experts say we need to consume at least 25-30 grams of fiber per day. Fiber-rich foods occupy a lot of space within our stomachs without enormous amounts of calories; therefore, fiber plays a vital role in satiety.
In fact, soluble fiber forms a gel-like substance within the digestive tract when combined with digestive fluids. This helps slow the digestion process, stabilizing blood sugar levels and ultimately yielding extended energy.
The Skinny
Combining protein and fiber in meals will synergistically help you lose weight – including that stubborn fat, not muscle – more than consuming these two vital ingredients independently. Having a balance of both will regulate blood sugar levels and provide greater satiety, thereby keeping those hunger rumbles from down under at bay, preventing binge eating and controlling cravings due to an energy crash.
While eating more protein and fiber-rich foods is an obvious way to make sure you’re getting enough of these important nutrients, it’s not always easy. I know my schedule is hectic, and even I don’t get everything from my typical diet.
That’s why I advise my patients – and I follow this advice myself – to look into using nutrition shakes. Personally, I consume one or two of these shakes daily. The shakes I use provide me with 10 grams of fiber 18 grams of protein; a great way to supplement my regular diet when I’m short on time.
As a proud member of the TLS training team, we not only teach our coaches and clients these fundamental nutritional principles, but also lead by example by implementing them into our daily routine.
Another convenient alternative that combines protein and fiber are these Choice Protein Bars.
Available in three great-tasting flavors, Choice Energy Bars are guilt-free treats designed to curb hunger and provide lasting energy. Designed to promote energy levels, Choice Energy Bars contain at least 13 grams of protein and five grams of fiber; and each are 160 calories or less. Whether the goal is to lose weight, help maintain an active lifestyle, or just stay ahead of a hectic schedule, Choice Energy Bars are a healthy snack alternative that can help you go the distance.
Dr. Brian Veros is a chiropractor who practices in Hamburg, NY, just outside Buffalo. He is a TLS Weight Loss Solution trainer and coach, and was a winner of the TLS Find Your Fit 2012 Fall Challenge.
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