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It doesn't matter if you're a beginner to fitness & weight loss, an Olympic athlete or Pro Bodybuilder - sources of protein will be an essential ingredient found in your kitchen at all times. But do you know why it's a hot topic when it comes to weight loss?
By understanding why you want to consume protein and how it can accelerate your weight loss progress, it'll be easier to remember to add it to your cart when you're buying groceries and prepping your meals.
Here's 3 Reasons to Consume Protein to Lose Weight:
1) Muscle is metabolically active so the more you have on your body, the higher your metabolism - which aids in losing and maintaining weight.
Protein has many functions all over the body and our favourite one when you're getting fit is repairing and growing your muscles. Protein contains amino acids which are building blocks for our muscle tissues that tear slightly when we exercise, especially during weight training.
Well-maintained muscles use more energy just to exist. More calories burning at your normal resting rate is proof that your metabolism increases. This means by having more muscles you're able to work off more calories even while you aren't working out. What a bonus!
2) Protein uses the most energy during digestion (i.e. burns more calories during digestion).
"After you eat, some calories are used for the purpose of digesting and metabolizing the food. This is often termed the thermic effect of food (TEF).
Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%).
If we go with a thermic effect of 30% for protein, this means that 100 calories of protein only end up as 70 usable calories."¹
What this means is the body uses more calories to digest and break down protein (compared to carbs and fats). A high protein diet burns more calories than a high fat or high carbohydrate diet solely through digestion.
3) Protein takes longer to digest meaning you stay full for longer - this can assist with satiety and cravings during weight loss.
On a molecular level, carbs and fats are more simple in structure than protein. It takes more time to break down protein into amino acids. Along with it's complex molecular structure, when protein is broken down in your gut it releases a number of hormones which tell your mind and body that you're full and can even lower your cravings overall.
By suppressing your appetite, it's likely you will eat less calories, too!
Simply by adding enough protein to your diet you gain all this background assistance to reach your weight loss goals sooner than later.
Elaine has created an eBook with 200 Weight Loss Foods - Grab your copy from her website and through the link below. The eBook points out 100 High Protein and 100 High Fiber Foods which makes your grocery shopping less stressful!
Having a list of these foods at your fingertips can save you hours of researching which foods have the highest protein and fiber content. And with such a wide variety, you are bound to source these ingredients no matter where you live (with regards to availability) or the size of your budget.
A successful weight loss journey is one that you can afford and sustain for the long run; and the results are seen through consistency.
Do you want to optimize your current work out and diet plan? Or are you starting from scratch and not sure how to begin?
Book a CONSULTATION call to get your personalized weight loss action plan!
¹ Gunnars, K. (2017, May 29). How protein can help you lose weight naturally. Healthline. https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight
Written by: Andrea Thelen of AuthenticAndrea44