Protein & Fat Loss
So, you are seeing it EVERYWHERE now. It’s been added in to chocolate bars (Mars & Snickers) & even cereal (Weetabix).
A higher protein intake in your day to day diet has been shown to aid fat loss. The main reason behind this isn’t some magical spell protein has but because it tends to keep you FULL for longer.
What tends to happen when you are full for longer?
You eat less. So increasing levels in your diet is a great way to get you to eat less.
It also helps you to keep hold of the precious muscle you have so what you do lose will be predominately FAT!!
Sometimes, you can even GAIN some muscle by adding in extra protein in to your diet if you do some resistance training along side it.
- Want to know some great sources?
✅ Eggs & Egg Whites
✅ Total Greek Yogurt/Arla/Skyr
✅ Chicken, Turkey, Pork, Beef, Steak, Fish (Tuna, Salmon, etc)
✅ Cottage cheese/Quark
✅ Protein powder
I don’t really consider nuts and cheese sources even though they do contain it as they also carry a lot of fat with them.
- Vegetarian Sources
✅ Protein powder
There are others but they carry lots of other calories from carbohydrates & fats.
When I talk about protein I’ve got to mention Protein Pow! One of the great recipes on the website can be seen on the link below.
A BLOODY CHEESECAKE with 24g of PROTEIN IN!!
So, just how much do I need I hear you ask?
For the average female that is dieting aiming for around 80-110g a day would a VERY rough guide. If you are participating in regular exercise I would tend to shoot a little higher, around the 96-120g a day would suffice.
For the average male that is dieting aiming for around 98-126g a day would a VERY rough guide. If you are participating in regular exercise I would tend to shoot a little higher, around the 112-140g a day would suffice.
Spreading this intake out over 3-4 meals would suit the majority of people.
My clients tend to find it hard to hit, to begin with, so don’t feel bad if you fall a long way short the first week or 2. When you begin to learn what foods contain protein and what recipes help you get there it will get easier and easier.
Spread the word.