Part 4/10:
Research supports the protein leverage effect, where the human brain prioritizes protein intake. Once sufficient protein consumption is achieved, hunger sharply decreases, allowing for a larger calorie deficit without feeling deprived. Studies show that individuals on high protein diets consume approximately 400 fewer calories subconsciously, burn more fat, and preserve muscle mass—unlike many other diets that often result in muscle loss and rebound weight.
Why low-GI carbs?
Balancing carbohydrate intake around 100-120 grams daily flattens blood sugar curves, leading to fewer cravings, more energy, and better appetite control. Unlike ketogenic diets, this approach avoids extreme restrictions, focusing instead on moderating blood sugar levels.