STATE OF THE SCIENCE – Protein and Fat loss
Protein intake has been extensively studied by the medical community. While it is far more important to our health that its ability to manage our weight it seems that in that regard it is pretty important. Higher protein intake in combination with a calorie restricted diet has been shown to be an effective short term strategy for fat loss.
ADDITIONAL BENEFITS OF HIGHER PROTEIN INTAKE CAN INCLUDE
Appetite control via modulation of satiety hormones
Improvement of cardio metabolic risk factors (⬇️blood pressure, ⬇️triglycerides)
Reduction in waist circumference
SO HOW MUCH IS ‘HIGHER PROTEIN INTAKE’?
Aim for 1.2g-1.6g of protein per kg of body weight
25-30g of protein per meal
Aim for high protein sources e.g. no processed meats and more nutrient dense carbohydrates such as quinoa, chickpea, lentils, beans.
SURELY YOU DONT EXPECT ME TO COUNT GRAMS OF PROTEIN?
Counting macronutrients is a bit of a niche and by no means necessary. You can easily meet your protein needs by adding some at each of your meals, particularly at breakfast as it seems to help control appetite for the rest of the day. If on the other hand you are someone who loves numbers and enjoys tracking their data then keeping tabs of your protein intake can easily be done via a variety of food tracking apps or with a quick reference to the food packets.
BEYOND FAT LOSS
Protein is an essential macronutrient whose importance extends far beyond body weight goals. As well as being important for healthy metabolism and brain development protein intake supports healthy skin, nails, hair and overall complexion etc. However for those looking to drop body fat, higher protein intake in combination with a calorie restricted diet can be a very effective short term strategy.
Keep in mind that the majority of scientific studies include energy restricted diets. An average individual in a developed country already consumes up to twice the amount of protein needed to kick arse all day. If you are not looking to lose weight you can still improve your health by increasing the quality of protein in your diet and may actually need to reduce.
Avoid processed animal protein (commercial sausages, salami, bacon 😭😭😭etc)
Go for high quality and nutrient dense carbohydrates (Quinoa, lentils, chickpea, breads and pastas cooked with high protein recipes)In addition to higher protein content these foods are superior when it comes to fibre, vitamins, minerals and all other goodness
Consider protein shake supplements along side your meals when high quality protein is not easily accessible.
And of course don’t forget to
Move More | Live Better x Dmitri & Epoch