What shrinks fat cells fast?

healthyeating.sfgate.com - How to Shrink Fat Cells by Eating Protein

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As you scroll through your social media newsfeed, you might see that your aunt, friend from college or former coworker has found the secret to shrinking fat cells with a new shake, tea or wrap. While there never seems to be a shortage of ways to drop the fat, many of these trendy diet fads won’t help you keep the fat off. However, the one exception may be the focus on protein. Protein may help shrink fat cells by taming hunger, burning a few more calories and preserving muscle mass.

Protein for Hunger Control

It all comes down to calories. To shrink fat cells, you need to eat fewer calories than your body needs, which forces your body to burn fat for fuel. The biggest problem when you're eating less is finding ways to keep your grumbling stomach from getting in the way. Protein holds off hunger better than carbs or fat, which means it will help you eat fewer calories. It does this by stimulating hormones that tell your body it's had enough. Protein also helps keep blood sugar levels even, which prolongs satiety.

Burns More Calories During Digestion

In addition to helping you stick with your reduced-calorie diet, protein digestion also helps you burn more calories than digestion of carbs or fat. Your body uses energy, or calories, when it’s digesting the food you eat. Your body expends more than twice the amount of energy digesting protein than it does for carbs or fat. According to a 2014 review article published in Nutrition and Metabolism, you may burn an extra 70 calories a day by getting 30 percent of your calories from protein versus 20 percent. Seventy calories may not sound like much, but over a year those extra 70 calories may lead to a 7-pound weight loss.

Keep the Muscle, Lose the Fat

While your goal may be to shrink fat cells, when you’re eating less you inevitably also lose muscle. However, you may be able to retain more calorie-burning muscle when you eat an adequate amount of protein.

How Much Protein

When it comes to weight loss, protein certainly helps. But you don’t want to overdo it, or forget about the importance of carbs and fat, which provide energy. In general, you need 10 to 35 percent of calories from protein, 45 to 65 percent from carbs and 20 to 35 percent from fat.

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