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It’s cold outside and time to bundle up, but I still can’t get my “fat” jeans to fit me! I started the year off right by eating 5 meals a day in an attempt to jump-start my metabolism. The problem is that I haven’t lost a damn pound and I still feel so hungry! Why is it that we can snack all day long and still feel starving? The key to staying warm and satiated this winter while burning fat at the same time is simple: it’s time to eat more protein!

Digestion uses energy and burns calories. The macronutrients you consume (carbohydrates, fats, proteins) all effect the body temperature necessary in order to digest the given food. The higher the thermal temperature required for macronutrient breakdown, the more calories will be burned during the digestive process.

Complete protein creates the highest thermal effect; the more protein consumed, the higher the body temperature during digestion. The higher the body temperature during digestion, the more calories burned during digestion. Carbohydrates rank second and fat creates the lowest thermal effect.

Most sport and exercise-based nutrition programs agree that people who exercise regularly should ingest their bodyweight in grams of protein per day. Not only does protein aid in muscle repair, but it also speeds up metabolism by up to 10%, promotes feelings of satiation, and assures that other foods eaten with protein will be properly digested and absorbed.

So what does your weight look like in grams of protein per day? I weigh 125lb, so I need 125 grams of protein per day. Since I am trying to eat 5 meals/day, I am going to aim to have 25 grams of protein in each meal. Here is what my daily protein intake may look like (there will, of course be other foods combined in each meal):

Breakfast: 6 egg whites

Snack: 1 cup fat-free Greek yogurt

Lunch: 4 oz chicken breast

Snack: 1 chocolate protein shake

Dinner: 4 oz turkey breast

Now that I am already eating 5 meals a day, it should be easy to incorporate 1 complete protein source to each meal, especially if I continue to pack protein-loaded snacks for my workday.

Give it a shot with me! You have nothing to lose….other than a few pounds. Stay tuned for more nutrition tips to help you get the body you want.