Desperate to shed some not-so-jolly holiday weight but shuddering at the thought of dieting or becoming one with the treadmill? Here’s some New Year’s cheer: Drink a few whey protein shakes a day and your body will automatically start burning more belly fat, suggests research from the medical journal Obesity. (Get a flat belly in just ten minutes a day with our reader-tested exercise plan!) Paul J. Arciero, a professor of exercise science and health at Skidmore College in New York recruited 30 overweight men and women for an intriguing diet study. He and his colleagues assigned the volunteers to one of two diets: The first group followed a traditional carb-focused plan that gave them about 15% of calories from protein—about what the average American typically eats. The rest of the volunteers went on a high-protein diet that delivered 35% protein. Although this group ate more food sources of lean protein, they also boosted their protein by adding whey protein shakes and bars to their diet (why protein is a mixture of proteins isolated from the liquid material that’s created as a by-product of cheese production). Arciero added one more wrinkle: Half of the high-protein group ate three meals a day; the other half grazed on six smaller meals daily. MORE: 10 Powder-Free Ways To Add Protein To Your Smoothie For the next two months, all the volunteers downed the exact same number of calories—and Arciero only lowered the calories to dieting levels for the last four weeks. Nonetheless, the extra protein clearly granted a weight-loss advantage: Those on the carb-focused diet managed to shed just a pound or two; the high-protein group lost between 5 and 7 pounds. Even better, the high-protein group shaved off primarily body fat—especially around the belly. After a closer look at the results, Arciero discovered that people eating six smaller meals a day lost the most body fat—almost six pounds on average—and shed nearly twice as much belly fat. Arciero suggests adding two to three whey protein shakes or bars (aim for about 25 grams of protein per serving) a day, between meals. Focusing on whey protein is important, he says: Previous studies demonstrate that it can stimulate muscle growth—which drives up metabolism—and promote a sense of fullness. MORE: What A Perfect Day Of Eating Enough Protein Looks Like
