2. Protein ismore filling than carbohydrates or fat,which helps reduce the total daily calorie intake. Inone study, increasing subjects’ daily protein intake to 30% of total calories resulted in an average daily reduction of 441 calories.
The fact is most people just abuse carbohydrates, eating far too many every day. This is partially becausecarbohydrates aren’t very filling, and of course because a lot of the tasty stuff we like to enjoy is high-carb.
The easiest way to cut back on carbs is to eliminate sugars, sweets, and sodas, and limit your intake to starchy foods and grains (bread, pasta, potato, etc.) to 0 – 1 servings per day (and if you’re going to have 1 serving, make it small–no bigger than your fist).
Instead, rely on the fruits and veggies given above for your carbohydrates. If you do this, your carbohydrate intake will be somewhere between 50 – 100 grams per day, which will not only keep your calories under control but will alsohelp you drop water weight and reduce bloat.
An easy way of reducing calories is cutting out the cereals, rices, grains, breads, pastas, and other “comfort carbs,” and replacing them with the fibrous fruits and vegetables.
Drinking just two glasses before a meal is enough to confer this benefit.
Furthermore, research has also shown thatincreasing water intake actually speeds up your metabolism. Scientists found that after drinking approximately 2 cups of water, subjects’ metabolic rates were elevated within 10 minutes of water consumption, and reached a maximum elevation after about 30 to 40 minutes.
How does water have this effect in the body? Well, at least 40% of the increase in basal metabolic rate is caused by the body’s need to heat the water to body temperature (no, colder water doesn’t give you a bigger boost–room temperature is fine).