White Bean Extract for Weight Loss Calories Are Not Created Equal.
How many of you have heard that weight loss is all about calories? While total calories should be considered in your quest for permanent weight loss, there is a way to lose weight without having to eat less. If you are one of those people that can't seem to get those last 5-10 pounds off, then this article is a must read.
Simply put, your metabolism is directly responsible for the amount of calories your burn each day. One of the components of metabolism is known as the Thermic Effect of Food or TEF. Basically, our bodies have to use some energy in order to chew, swallow, digest, and extract the energy from the foods we eat. In general, the typical thermic effect of food from fat is about 2% of calories consumed, and for carbohydrates, this number is about 8%. Protein has the highest thermic effect by far, burning up to 30% of calories consumed. With a greater consumption of dietary protein, your body will automatically burn more calories throughout the day.
By increasing your protein intake as a percentage of your total calories, you could lose a significant amount of weight while eating the same number of calories. Let's take a look at this mathematical example as proof that calories are not created equal:
Let's assume a 150 pound woman eats 1800 calories daily based on a typical diet of 15% protein, 25% fat, and 60% carbohydrates.
15% protein = 270 calories x .3(TEF) = 81 calories burned to digest dietary protein
25% fat = 450 calories x .02(TEF) = 9 calories burned to digest dietary fat
60% carbs = 1080 calories x .08(TEF) = 86.4 calories burned to digest carbs
176.4 total calories are burned daily just to breakdown, digest, and extract the energy from food with this current ratio.
Let's shift the ratios to a diet that has the same total calories but twice as much protein (30%) with a slight reduction of carbohydrates and fat.
30% protein = 540 calories x .3(TEF) = 162 calories burned to digest dietary protein
20% fat = 360 calories x .02(TEF) = 7.2 calories burned to digest dietary fat
50% carbs = 900 calories x .08(TEF) = 72 calories burned to digest dietary carbs
241.2 total calories are now burned daily just to breakdown, digest, and extract the energy from food with this new ratio.
With an increase of 64.8 (241.2 - 176.4) calories burned daily just by switching the ratios, you would lose almost 7 pounds in 1 year by doing no additional exercise and eating the same number of calories.
Some good sources of lean protein include egg whites, egg substitutes, low-fat yogurt, low-fat cottage cheese, skinless chicken and turkey breast, salmon, tuna, lean sirloin, 96% lean ground beef, sandwich meat like turkey or ham (preferably hormone-free), protein bars, and whey protein. Vegetarian sources of protein include beans, peas, and lentils.
White Bean Extract for Weight Loss.