I.  Protein Controls Hunger
In the chart below, you will see how starting your day with a high protein breakfast will help you control your hunger throughout the day.  A high carb/sugar breakfast is not setting you up for a successful fight against hunger pangs.  In addition to that, those that skip breakfast do not get their metabolism (calorie burning furnace) going until they do eat.



 
Protein helps control glucose and insulin levels so that even when you do have a "treat" that is high in sugar and lacking in sufficient protein, it will reduce the sugar "highs and lows".  High levels of protein also send the signal to your brain that you are full my maintaining higher levels of a hormone called leptin (from the Greek work leptos which means thin).  When leptin levels drop, you get hungry.  When they rise, you feel full.  Because leptin is actually created by your fat cells, your levels drop as you lose fat.  So, you can actually feel hungrier with the more fat that you lose.  According to a study published in the American Journal of Clinical Nutrition,  "An increase in dietary protein from 15% to 30% of energy at a constant carbohydrate intake produces a sustained decrease in ad libitum caloric intake that may be mediated by increased central nervous system leptin sensitivity and results in significant weight loss."  Basically, higher protein intake helps you lose weight and fight the increase in hunger that you experience with fat loss.  
 
 
II.  Protein Maintains Lean Muscle Mass
Your body is made up of approximately 60 trillion cells.  These cells form together to create tissue.  These tissues form together to create organs, muscles and systems in your body.  Every day about a million of those cells are dying and being replaced by what is put into your mouth.  Protein is made up of 22 amino acids and these amino acids are the building blocks for each and every cell.  If you are not consuming enough protein, then your body will break down your current lean muscles to get the amino acids necessary to develop and grow new cells.  Voted Best Doctor in America by his peers, Dr. David Heber recommends 1 gram of protein be eaten for every pound of lean body mass (LBM) that you have to maintain the optimal health.  On average, that is 150 grams for men and 100 grams for women (requirements vary based on LBM).  
 
III.  Lean Muscle Burns More Calories Than Fat
The lower your percentage of body fat, the higher your percentage of lean muscle mass.  If a 6 foot, 200lb man that has 18% body fat is sitting on the couch next to a 6 foot, 200lb man that has 24% body fat, then he is burning more calories than his chubby buddy just by sitting there.  His resting metabolic rate (RMR) is higher and just by existing, he is burning more calories.  That means when the super skinny buddy that has trouble even gaining weight shows up with a pizza and they both eat 2 slices, he is automatically going to burn it off quicker.  So, commit to getting a higher percentage of your body to lean muscle mass (lower body fat percentage) so you can indulge every once in a while and it will not go straight to your hips or gut over night.

TIP:  Make sure that you are getting your protein from various sources;  plant (non-GMO, isolated soy), animal (eggs and lean meats; preferably organic grass fed) and from dairy (whey and casein powders, hard cheeses) especially if you exercise often.

MYTH:  "High protein diets are really bad for your kidneys and liver."  I have only one kidney and have had my blood and urine labs checked every 3 months since making a lifestyle change that incorporated higher protein daily and losing a bunch of fat and inches.  My kidney and liver function improved when conuming higher amounts of quality protein while maintaining proper hydration.  I consume half my body weight in ounces of water.  I am a little over 200lbs and I consumer well over 100oz of water every day along with 150-170g of protein every day from all 3 sources mentioned above (dropped body fat percentage by 14% in 10 months).

Jeff Bryant is a dedicated Personal Wellness and weight loss coach living in Caledonia, Michigan (suburb of Grand Rapids, Michigan) who has a "focus on good health first" approach to weight loss and disease resistance.  He has dedicated his work to offering hope to those that feel lost in their health journey by providing coaching, education and nutritional products to help people reach their highest God given health potential.  CLICK HERE for a free consultation!