WHY PROTEIN IS IMPORTANT FOR FAT LOSS
This week we look at protein, why it's so important, sources of protein, and tips for bumping up your intake.
Why is it important?
Consuming adequate dietary protein is critical for maintaining optimal health, growth, development, and function throughout life.
When it comes to weight loss, many different diets can be successful, but the protein component of the chosen diet is key.
Studies have found that higher-protein diets are a successful strategy to achieve fat loss and improve body weight management.
The improvements are thought to be due to the effect of protein on appetite control, energy intake, metabolism and body mass distribution.
While there is no one-size-fits-all strategy when it comes to fat loss, it is clear that optimal dietary protein intake is one of the key factors influencing an individual’s likelihood of achieving and sustaining fat loss and should not be overlooked.
The 3 main benefits of protein in fat loss terms are satiety, thermic effect, and the preservation or synthesis of lean body mass.
One of the biggest obstacles standing between an individual and fat loss is hunger and research consistently demonstrates that people are far less likely to adhere to a diet if they experience feelings of significant hunger.
As protein is the most satiating of all the macronutrients, incorporating higher protein intakes typically has you feeling less hungry.
SOURCES OF PROTEIN
Getting more protein into your diet can be tough—especially if you’re not too confident in the kitchen. Bland chicken breast just isn’t going to cut it!
Below, you’ll find a list of both plant-based and animal protein sources to add to your shopping list this week. Maybe try something new!
Once you’ve picked your proteins, the next step is to think of different ways to prep them. Herbs, spices, sauces, and cooking methods are key to enjoying your meals. No one wants to eat bland food forever, so get creative—marinate your fucking chicken!
If you can, take advantage of online grocery shopping and have everything delivered straight to your door. You’ll save time and get a chance to really plan out your meals.
TIPS FOR BUMPING UP YOUR INTAKE
Start your day with protein
Starting your day with protein can help you achieve your daily protein intake goals. Focus on high-protein breakfast options like eggs, protein shakes, or Greek yoghurt.
Make protein part of each meal and snack
Focus on a source of protein every time you eat. This doesn’t have to mean having chicken breast all day — but focus on sources like nuts, seeds, hummus, cheese, protein bars, or other protein sources to balance out any other snack or small meal you choose.
Replace rice or pasta with quinoa
While pasta and rice have some protein content, quinoa is a whole grain that is higher in protein, fiber, and overall nutrition.
Have a protein shake for a snack
Convenient and cheap if you’re using your own protein powders. Try not to overly rely on supplements.
Carry high-protein snacks on the go
Protein bars, jerky, hard-boiled eggs, canned tuna or salmon — much better than reaching for a Mars Bar!
Include larger portions of protein with meals
If you’re used to a 100g portion of protein with your meals, bump it up to 150-200g and see how quickly your daily protein intake increases. This works best with lower fat protein sources to keep calories in mind.
Add protein to carb-heavy meals
Carbs aren’t the bad guy, but carb-heavy meals like pasta can benefit from added some protein. Whether shrimp, steak, tofu or grilled chicken, prep some extra protein during the week to add to pasta dishes or stir fries to increase the protein content.
Choose lean, protein-dense foods
Choosing leaner protein options e.g lean beef mince 5% vs a burger. Gram for gram this will bump your protein intake up whilst keeping calories lower.
Choose fats that contain protein
Not all sources of fat are created equal – and some healthy fats, like nuts, seeds, and avocado, actually include a good amount of protein as well! A serving of peanut butter (two tablespoons) contains 8g of protein, while avocados contain around 4g of protein.
Choose veggies that are high in protein
Just like healthy fats can contain protein, so can veggies. Beans like black beans, chickpeas, soy beans and lentils can contain an average of 15-20g of protein per cup.
WEEKLY TASK
Look at your past week of protein intake via your food log and note your weekly average.
Your task is to make a small increase to your intake over this week, even if it’s by 5g.
If you’re using the task tracker for this you get to tick your task if you have successfully hit or exceeded that target.
Midweek I will ask to see your protein intake over the week and I will help you where needed.
If protein is one step too far for you now, don’t worry, keep up with calories being your main target and we can look at this another week.
RESOURCES