Protein and Fiber – the Foundation for Healthy Weight Loss

By: Byron J. Richards, Board Certified Clinical Nutritionist

Remember your New Year’s resolution to lose weight?  If you’re still trying to lose weight, you’re probably frustrated.  Getting stuck in a low energy excess eating mode is a classic sign of getting out of harmony with leptin.  Even your stomach loses “tone.” It becomes too large and requires that you eat more and more to feel full.  My best tip to get out of this rut quickly is a short-term, high protein/high fiber diet.

This simple plan will help jump-start your metabolism, tame your cravings, boost your energy, and shrink the size of your stomach.  You can do this program for two to four days or you can stay on it a few weeks. 

In addition to the diet suggestions you need to make sure you get at least seven hours of sleep per night and can do at least moderate exercise for 30 minutes every morning.  For example, walk, jog, lift weights, stretch, or do yoga.  Schedule permitting, the sooner in the day you exercise the better – it turns on gene switches that help burn calories.

The Plan

This is what I do and it is rather simple – especially after the first day or two.  I have three protein drinks a day.  I use 1 ½ scoops of Daily Protein Plus, with 1 heaping tablespoon of Fiber Helper mixed in 2% milk.  You can use rice or almond milk, or 50% fruit juice and 50% water.  Stay away from soy milk because it slows down metabolism.  The extra fiber is really important otherwise bowels will slow down and toxins will backup, making you feel crummy and bringing weight loss to a halt.

In addition to the protein drinks I have two pieces of fruit per day, but always at meal times and never as a snack.  My wife likes to blend the fruit into her protein drinks; I mix mine with a spoon and eat the fruit.  I usually have a banana for breakfast and some other fruit at lunch or dinner.  I have a cup or two of coffee with 1 Tablespoon of real cream added for breakfast and sometimes at lunch.  I never add sweetener to anything. 

The first day is the hardest, as the leptin urges to eat are still in full swing.  I always notice my cravings disappear by day two, day three at the latest.

Have a Meal Once in a While

If I decide to stay on this program for a week or two then I have an average size meal (500 – 600 calories) with no dessert.  Sometimes I do this program for three days, sometimes for seven, and sometimes for several weeks.  I keep doing it until I lose the number of pounds I desire. Then I go back to two meals a day and one protein/fiber drink for breakfast, which I have most mornings anyway.

When I finish the program I can always tell that I get a full signal eating far less food, as my stomach seems to have literally shrunk in size.  Keeping on track at this point means paying attention to that full signal and never going past it – even if there is still food on the plate.  This is a real life skill; its easier said than done, but required for long term success.  Leptin problems are what make you feel that you must keep eating – when you consistently eat right then leptin functions much better and weight loss is much easier.

Dietary Supplements

I find it helpful to use metabolic support nutrients while I’m doing this program.  They aren’t required but really help a lot and certainly make it easier.  I take a Daily Super Pack and Leptin Control Pack twice a day on this program, usually at breakfast and lunch.  I love the Pine Nut Oil and take 2-3 in the afternoon.  It really keeps my head awake and appetite under control.  Of course, any nutrients that help sleep, as needed, are a good idea before bedtime.  Do not try to do this program if your schedule does not allow you to get seven hours of sleep per night.

Why the Program Works

Our high grade whey protein is a true superfood.  (It’s not a cheap whey with broken protein molecules and a bitter taste, like many companies try to sell.) 

Protein is the main metabolic activator of the liver –  your body’s primary metabolic organ and control operator for fat burning.  When your liver is working well you can increase your metabolic rate by 30 percent for as long as 12 hours, while carbohydrate or fat only increase liver activity by four percent.  Protein is like 2-by-4 inch lumber and plywood showing up at your liver’s construction site, that is why protein is always good to have at breakfast.  On top of that, whey protein has been proven to help reduce your appetite – especially 3-6 hours after a meal. 

Fiber Helper is a blessing for anyone trying to lose weight.  Not only does extra fiber help you feel full, help stabilize your blood sugar levels following a meal, and help reduce heart disease risk, but it is also a huge sponge for soaking up toxins.  Not only must your bowels keep moving when you aren’t eating bread and other starches, but your stored fat is also often loaded with toxins, and these must get out of you in order for your body to give up the fat.  Otherwise, you will just feel irritable, tired, and hungry when you try to lose weight. 

You need to have some saturated fat (or monounsaturate, like olive oil), carbohydrates, and essential fatty acids on this program.  I use fruit, cream, and Leptinal (essential fatty acids in the Leptin Control Pack).  It is almost impossible for the liver to burn fat normally without some carbohydrates and saturated fat present in the diet.

Don’t wait until the spring to dread the summer.  Get on top of your weight issues now.  Be consistent over the next three to four months and when next summer comes you will be one happy camper.  If you have not yet read the Leptin Diet, get a copy and do so.  It is the owner’s manual for your body and explains your relationship with food and how you can stay in charge.


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