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Day 5: Solid Protein Days

This one is simple...but powerful.

Take 1-2 days per week and consume primarily protein and water. This will not damage your kidneys if you're in good health to begin with. However, it WILL jack your fat-burning through the roof.

The reasons this works so well are due to our old friend thermogenesis, and the ease of digestion consuming one primary marconutrient can provide. Note: these must be what I call "solid" proteins. (I'll explain what that means in a moment.)

First, the thermogenic effect (known as TEF) is elevated significantly when you consume protein. Most protein foods require about 20-25% of the energy from the food just to digest and process it. That means, roughly speaking, you "save" 25% of your calories when you consume solid protein foods. Obviously this helps in fat-burning.

If you'll recall, thermogenesis is the increase in body heat. When food that's high in energy demands are consumed (protein being the highest), your internal body heat rises. This is the "thermogenic effect of food", or TEF. The greater the energy density of the food you consume, the greater your thermogenic effect. Remember: thermogenesis = fat-burning.

Important: drugs and supplements that increase fat-burning do so by increasing thermogenesis above and beyond what is considered normal or healthy. This tip allows you to bypass the drugs and pills for a healthier alternative. However, this is not something you can do every day. One or two days per week is fine, for a limited duration of about 6-8 weeks.

The other reason this works is due to digestion. When foods are consumed by themselves, your digestion tends to be improved. Digestion is crucial to health and to fat-burning.

Now, you will naturally be consuming fats along with protein foods...but that's okay. Our goal is to consume primarily healthy fats that naturally occur in solid protein foods, and let the protein do the work from there.

Solid proteins refer to protein foods that are not processed in any way. So, foods like bacon, ham, deli meats, and so-forth are right out. Consume only lean chicken breasts, turkey breasts, one serving of lean red meat, eggs and egg whites, fish, and/or whey protein.

Finally, it's absolutely VITAL that you consume more water than normal on these days. Water is needed for overall health—plus water is a potent fat-burner. Did you know that? Plain old water...go figure!

Water allows the kidneys to continue their primary function of filtering toxins. When there is insufficient water intake, your liver chimes in on the filtration process. The reason this is a problem is because your liver is the primary fat-burning organ!

Drinking more water, especially on protein days, helps ensure your kidneys do their job and your liver is left to its primary function—fatty acid metabolism. The liver is responsible for many other functions, but for our concerns, this is the most critical.

Keep your calories to about 75% of your maintenance level, and you'll increase fat-burning even more on these protein-only days. A good target is about 10 times your bodyweight per pound in calories, which works out to about 75% on average. If you're using kilos, the equation is (bodyweight in kilos) x 2.2 x 10.

Tomorrow's Lesson:
** Do This Simple Trick And Watch The Fat Melt Off! **

“Check It Out: See How I Eat Protein
And Tasty Fats—And Stay Healthy and Lean!”

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Click Below To View Previous E-Course Topics
Day 1: Macronutrients
Day 2: Fasting Cardio
Day 3: 10-Minute Cardio Drills
Day 4: Stagger Your Carbs
Day 5: Solid Protein Days

© Jon Benson, Fit Over 40 LLC
All Rights Reserved. No reprinting or duplication of this material in any way is permissible without written consent from the author. All content provided for information purposes only. The information on this page and in this e-course is not intended to treat or manage disease. Be sure to check with your doctor before engaging in any dietary or fitness changes and/or routines.