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Protein

March 6, 2018

 

 

Over 95% of our clients in the gym are fat loss clients.

 

We all know that we need to exercise to get results but a lot of us struggle to get the combination of training & food right to reach our goal.

 

The number one mistake I see as a nutrition coach is that people put too much focus on taking foods OUT of their diet (cutting out sweets/carbs/processed food/sugar/‘bold foods’ you name it - we try it all!!), and put very little thought into what foods they need to include or INCREASE in their diet.

 

One of the easiest ways to stick to a ‘diet’ (and perhaps the only thing you should focus on at the beginning) is make sure you are getting enough protein each day.

 

Why?

 

Having enough protein:

  • Keeps you satisfied and saves calories. Because Protein is slow to digest we stay fuller for longer and are less likely to go back for seconds (which means you will eat less food throughout the day and therefore consume less overall calories)

  • Prevents cravings. Pairing protein with our carbohydrates helps to slow down the absorption of sugar from your stomach into your bloodstream which can prevent blood sugars peaking and crashing, thus preventing cravings. 

  • Helps repair, maintain and build muscle mass. Having muscle in our body causes us to burn calories. The more muscle mass we have the more we calories we burn on a daily basis. This is also known as having ‘a faster metabolism’, and illustrates is why weight training is the most effective form of exercise for burning calories long term. 

  • It requires more energy. Protein has a higher TEF (thermogenic effect of food) than carbs & fats. This means it requires more energy to break down than other foods and thus decreases your chance of being in a calorie surplus. (20-30% of calories consumed form protein go towards digesting it!)

 

So now that we know WHY we need to eat more protein - HOW much should we be eating??

 

You should aim to have 1.5g -2g per 1kg bodyweight

 

Eg. A 70kg individual should aim to consume 105g-140g per day 

 

HOW?

 

The best way to reach your daily protein goal is to :

  • Have protein in EACH meal. 

  • Aim to have 20g-40g of protein per meal

  • Have 1-3 protein snacks (containing 10-20g protein) - depending on your overall calorie allowance. 

This approach should help you reach your goal range of 1.5g - 2g per 1KG bodyweight.

 

So what does 25g of protein look like? 

 

  • 8 Egg Whites (or 4 whole eggs - which also has 14-18g fats)

  • 120g Chicken Breast

  • 120g Ground Turkey

  • 120g Lean Ground Meat

  • 120g Grilled White Fish

  • 120g Salmon Fillet 

  • 170g Plain Greek Yoghurt 

  • 30g Scoop Whey Protein 

  • 1 Protein Bar (Fulfil / Barbell / Grenade) 

 

Use this list as a reference and add one item off the list to your breakfast, lunch and dinner (Which equals 75g Protein) Depending on how much more protein you require use the next list to add required amount of snacks to complete your personal protein goal. 

 

Protein Snack Ideas:

 

  • 150g Glenisk Yoghurt - 15g 

  • Protein Bar - 20g

  • 2 Corn Cake w/ 60g Tuna - 15g

  • 2 scrambled eggs whites & 40g Smoked Salmon - 15g

  • Protein Shake - 20g

 

Be Careful!! 

 

Because Fat Loss is about Energy Balance (calories in vs calories out) you can put on weight from eating too much protein (or any type food for that matter) so it is important not to eat too many calories.

 

However, by hitting your protein goal each day you will feel really full, satisfied and will have very little cravings which makes it SO much easier to stick to your lower calorie target! Believe me, I've been there!!

 

Give it a try peeps - you won’t regret it!

 

KT