The Protein Fat Loss Connection
What exactly is protein? We know it comes in the form of chicken, eggs, red meat, fish, bean, etc. but what is it really?
Essentially proteins are : Any of a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur and are composed of one or more chains of amino acid (complete definition here)
Why is protein so important?
Protein is an essential nutrient, meaning we can’t live with out it. It is found in every cell of our body: muscles, skin, bone, hair, blood, organs, etc.
Protein’s Job: Protein builds, maintains and repairs the body’s tissues.
Protein and Fatloss
A study published in the March 2009 Journal of Nutrition conducted by Donald Layman, a University of Illinois professor emeritus of nutrition found that person’s who consumed a diet moderately high in protein had fewer cravings and had fat loss of 23% higher than a group that consumed less protein. Click HERE to read a more in depth article regarding this research.
It’s a fact that muscle burns more calories at rest than fat. Therefor the more lean muscle you have the higher your metabolism.
To build this lean muscle and keep it you need to feed your muscles an adequate amount of protein. On average people need to consume about .8 grams of protein per kilo of body weight. This is an adequate amount. If you’re training then you need to consume more. If you’re training then between 1.2-1.5 grams is recommended.
Protein Sources:
To ensure you are receiving necessary nutrients, consume protein from a variety of sources:
1 medium egg – 6 grams
3 ounces tuna – 25 grams
3.5 ounces roast beef – 28 grams
3.5 ounces chicken – 30 grams
1 cup yoghurt – 8-12 grams
1/2 cup cottage cheese – 15 grams
1/4 cup almonds – 8 grams
20 grams whey protein – 16 grams
2 Tbsp peanut butter – 8 grams
1 cup lentils – 18 grams
Can you consume too much protein? Yes. Too much protein can be detrimental to your health; however often people consume too little protein. If you’re unsure always consult a health professional for your specific requirements.
One of the biggest problems with people who typically over consume protein is often the result of unbalanced diets. Protein is best consumed with non starchy vegetables such as kale, brocolli, spinach, etc. Green leafy vegetables assist in the regulation of your body’s pH balance by alkalising your body to counteract the acidic effects of a high protein diet.
A good rule to follow is to have protein with every main meal. When training be sure to have protein as soon after as possible. There are many convenient forms of protein to have directly after training such as whey protein, bounce balls and other sports bars. Just be sure to read labels for added sugars and preservatives. Click HERE for recommended post training protein.
Finally remember that simply eating protein won’t make you strong, only training can do that. Combine the two. Eat well, eat a variety of foods and work hard.
Stay strong!
ps If you love research click HERE for another study abstract of how protein enhances satiety and promotes weightloss
