Can Protein-First Reduce Fat Stores?

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Replacing refined carbohydrates and sugary drinks with healthy sources of protein greatly reduces the raw materials from triglyceride-impacting foods that the liver uses to produce lipids and store energy. This is important for metabolic wellbeing as high levels of triglycerides can increase a person’s risk of heart disease and stroke by hardening of the arteries (atherosclerosis). Moreover, extreme levels can cause inflammation of the pancreas that is needed to produce insulin.

However, consuming protein first at mealtimes can aid in shedding unintended fat gain. For starters, protein naturally slows digestion, stabilizes blood sugar levels, and keeps you feeling full longer after a meal or snack. So, this powerhouse macronutrient makes it easier to consume fewer calories. For better long-term results, experts recommend combining lean sources of protein with non-starchy whole foods and routine exercise to preserve muscle.

A protein-rich breakfast consumed within an hour of waking up slows the digestion of carbohydrates, which helps prevent sharp spikes and subsequent crashes in blood sugar, both of which signal more cortisol release. So, starting your day by eating healthy sources of protein helps manage the cortisol awakening response. Nonetheless, manage chemical signaling to prevent unintended fat storage by including protein at every meal and snack. This helps maintain stable energy and reduce stress-induced food cravings.

What is the stress-lipid-triglyceride connection?

Often overlooked, high levels of the stress hormone cortisol can trigger the liver to produce fats and signal the body to release stored triglycerides into the bloodstream, which impacts lipid profiles through several pathways and is a known contributor to metabolic issues as well as increased storage of visceral belly fat. Plus, chronic stress can lead to poor lifestyle habits like overeating comfort foods or drinking alcohol, which also spike triglycerides. Cortisol naturally decreases insulin sensitivity, which further promotes the production and storage of triglycerides. So, understanding the stress-lipid-triglyceride connection is essential for monitoring your metabolic health and cardiovascular wellbeing. For anyone who needs to manage stress-induced cortisol spikes following a personalized protein-first diet, adopting regular exercise, and improving their sleep hygiene can help.

FOODS THAT LOWER TRIGLYCERIDE LEVELS

Not surprisingly, experts recommend that to lower your triglycerides focus on eating lean proteins, low-carb but high-fiber whole foods, and healthy fats. Plus, you should limit consumption of refined carbs and sugary drinks. You can start by swapping fatty red meats for skinless chicken breasts, turkey, or plant-based soy proteins like edamame or tofu. Fatty fish, such as salmon, sardines or mackerel, are rich in omega-3 fatty acids that actively lower triglycerides levels. So, try to aim for multiple servings each week.

Select low-glycemic sources of high-fiber foods. After all, soluble fiber acts like a sponge in trapping fats and sugars so your body absorbs fewer of them. Good options include lentils, oats, beans, and cruciferous vegetables like broccoli and Brussels sprouts. Avocados, olive oil and nuts contain monounsaturated fats that also help to improve your lipid profile; but keep your portion sizes of these fats in check as they are calorie dense. In addition, replacing refined carbs (white rice) with slow-digesting whole grains like quinoa or brown rice improves your intake.

Reducing triglycerides quickly is best achieved through effective lifestyle actions, such as aerobic exercises (brisk walking, swimming, cycling) to burn up to 30% to 50% of triglycerides as fuel. As previously mentioned, limit or avoid stress-related consumption of alcohol, which is high in both sugar and calories. Strong drinks (especially sugary ones) have an immediate impact on increasing triglyceride levels. Triglyceride levels over 500mg/dL are considered too high and require professional attention to avoid risks like pancreatitis.

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Elevated triglyceride levels are caused by eating more calories, especially simple sugars and refined carbs, and lifestyle choices like cigarette smoking and alcohol abuse. In addition, certain medical conditions like thyroid disease, type 2 diabetes, and obesity can boost triglycerides. But, focusing on a personalized protein-first menu plan for meals and snacks can help you limit triglycerides by selecting lean proteins, non-starchy vegetables, and healthy fats. If you’re trying to decide whether a prescription-based weight loss plan or a more holistic metabolic weight loss program is right for you, contact MRC Barrington today. One of our weight loss coaches will be in touch to discuss how hormone imbalances, genetic factors and key lifestyle habits may have slowed your metabolism and led to unintended weight gain. After all, hormonal balance can be restored and disrupted metabolic rates can be reset with a personalized approach.