Consuming More Protein May be The Best Long-Term Strategy to Reduce Belly Fat
Updated: Aug 9
Protein is the most significant macronutrient when it comes to losing weight. It has been proven to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day. If weight loss is your goal, then adding protein to your meal plan is perhaps the single most effective change you can do.
Not only will it help you lose… it can also help you avoid re-gaining weight if you ever decide to forget your weight loss efforts. There is also some studies that protein is particularly effective against belly fat. One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat.
Another study in Denmark showed that protein, especially animal protein, was linked to greatly reduced risk of belly fat gain over a period of 5 years. This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts. Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for. So… make an effort to increase your intake of unprocessed eggs, fish, seafood,meats, poultry and dairy products. These are the best protein sources in the diet.
If you struggle with getting enough protein in your diet, then a quality protein supplement (like soy protein/whey) is a healthy and convenient way to boost your total intake. If you’re a vegetarian, check out this article on how to increase your protein intake. Bonus tip: Consider cooking your foods in coconut oil… some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly.
Bottom Line: Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is greatly effective against belly fat accumulation.