I'm sure by now you've heard how important protein is.
However, is Protein really that important for Fat Loss???
Short answer “Yes”.
Protein is important when it comes to your physique and making the improvements you want. Protein is your friend when it comes to fat loss. However, it doesn't just help with fat loss, you need protein in your diet to survive. I'm hoping you don't merely want to survive though, I would hope you would want to thrive!
Protein and weight loss...
First, What is Protein?
Protein itself is made up of amino acids.
What are amino acids?
Amino acids are the building blocks for most stuff in our bodies. They act like Legos that can be broken down and re-assemble in different ways.
You may be wondering, "How does this 1 macronutrient help with fat loss?"
Here are a few ways:
It keeps you satiated. It makes you feel fuller longer, which helps you consume fewer calories by snacking and eating less.
Most people give up on their "diet" because of hunger. Now I want you to keep in mind that hunger is normal when in a calorie deficit, however, consuming protein will help you feel satiated longer and less hungry.
Tip: Choose a "higher-protein" snack in between meals, this will allow you to go longer between meals and also cause you to eat less at your next meal.
Protein helps to build and preserve muscle mass while being in a calorie deficit.
While in a calorie deficit you'll start losing weight, not just fat, and if you don’t get enough protein, your body will start to get it from other parts of your body, like your muscles. So ideally you would want to preserve the muscle mass you already have.
However, by just eating protein alone won’t give you bulging muscles. I would hope that you are following a personalized exercise program, that is, if you would like to see its full muscle-building benefits.
Protein has the highest Thermic Effect of food than all three macronutrients. (Protein, Fats, Carbs)
The thermic effect of food is the "cost" of digesting your food.
Protein is digested differently than carbs and fats, it is more expensive calorically, for your body than either carbs or fats.
What does this mean?
Basically, it means it takes more energy to break down protein, digest it, and turn it into energy you can use. The total effect isn't massive, and when it comes to weight loss your total calorie intake will be what matters, however, this is not meaningless and it is important.
How much protein should you be eating for your weight loss goal?
Well, everyone is different so this is going to depend on some personal factors.
Your body type.
Your activity levels.
Your personal needs.
At the very low end, and at the absolute minimum, the basic recommendation is .6g per lb of lean body mass. Keep in mind this is just to prevent protein deficiency, however not necessarily optimal.
(Example: If your lean body mass is 115 lbs then that will be 69g of protein per day.)
This is where I would start if you are having trouble consuming enough protein throughout the day and you might not be able to stomach a huge increase of protein right now. Also, you might not care too much about retaining your lean muscle mass while being in a calorie deficit to lose weight. So, this target should be doable.
For a more normal range and if you live a more active lifestyle, you want .8-1.4g per lean body mass.
(Example: If your lean body mass is 115 lbs then that will be 92-161g of protein per day.)
Depending on how active and how lean you already are you can also go with the rule of 1g of protein per pound of body weight.
(Example: If you weigh 130 lbs you will aim for 130 g of protein per day.)
Remember: Consuming more protein helps you manage your body weight, maintain your optimal body composition by staying leaner and retain your lean muscle mass.
How do you make sure you get enough protein in your diet?
Consuming protein after you exercise helps your muscles rebuild themselves, which is what you want. So you want to make sure you are consuming at least one portion of lean protein at every meal, this will help your body repair and rebuild.
Tip: If you're not counting calories and keeping track of how many grams you are consuming daily use your hand to gauge your serving size.
(1 Serving Size for protein is your Full Palm Size)
Does it matter where you get your protein from?
This will be your personal preference, whether it's from an animal source or a plant source. You can naturally get a balanced range of protein by choosing a wide selection of whole, as close to nature as possible, minimally processed foods.
Tips: Try a variety of different kinds of protein. This will help you get the best range of nutrients from real food.
Let’s recap:
Protein keeps you feeling satiated for longer, it boosts your metabolism, and it reduces your appetite. So you stay feeling fuller longer.
It helps build and preserve muscle mass (in combination with a great strength training program of course).
And it burns more calories to digest (approximately 20-30% of its caloric value).
So consuming the right amount of protein for your body is essential to reaching your goals, it will help burn fat and build muscle.
Consuming higher levels of protein (upwards of 1g per pound of body weight) may help you feel satisfied after eating as well as maintaining a healthy body composition.
You should consume some protein before and after training to ensure adequate recovery.
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