Why Prioritising your protein intake helps you lose fat.
If you’re coming from a typical western diet the chances are you don’t eat enough protein and you over eat on carbs and fat., making a calorie deficit more difficult to stick to.
Now, we know from research that if you increase the amount of protein in your diet from typical levels (15%) to closer to 30% then people will spontaneously eat less:
An increase in dietary protein from 15% to 30% of energy at a constant carbohydrate intake produces a sustained decrease in ad libitum caloric intake that may be mediated by increased central nervous system leptin sensitivity and results in significant weight loss.”
And that spontaneous reduction in calorie intake leads to weight/fat loss.
You can read more about how a high protein diet can help with weight loss here, but in general you want to be basing your diet around high protein, lower fat and nutrient dense protein sources if your goal is to look and feel better. Sources such as:
- Lean Meat – Chicken, Steak and Turkey
- Fish and Seafood – White Fish, Prawns, Salmon
- Beans and Pulses – Lentils, Chickpeas, Black Beans
- Low Fat Dairy – Greek Yogurt, Quark , Skyr, Cottage Cheese
- Protein Supplements – Like this one from Bulkpowders
- Eggs and Egg Whites
- Nuts and Seeds
And here’s five reasons why eating more protein will help you with your fat loss efforts:
1. It will keep you fuller for longer as it slows digestion.
It causes your body to release the hormone Cholecystokinin (CKK), which in turn slows the speed that food passes through your small intestine.
2. It has the highest thermic effect of food or “TEF”
This means it requires energy to use it and to digest. Have you ever had the “meat sweats” after a big BBQ? That’s TEF in full effect.
3. It is lean mass (aka muscle) sparing.
Preserving lean mass when dieting allows you to burn more calories AND will give you that toned / athletic / lean look you are aiming for.
4. It smooths out blood sugar levels.
Eating a mixed meal of protein, carbs and fats ensures a more stable blood sugar level, promoting fullness rather than hunger promoting highs and lows.
5. It fuels recovery.
If you’ve been working hard at the gym then ensuring adequate protien intake will ensure you’re fuelling your body for recovery. If you manage recovery well that’s a ticket to more work in the gym and more gains!
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