10 Benefits of eating Protein-the key to Fat loss!
In the past there has been a lot of talk about Protein in terms of increasing Muscle strength and size and was often seen as the food reserved for the gyms weightlifters.
As more studies are performed and research papers released, the more Protein has been identified as a strong part of a Fat Loss diet.
Below are 10 reasons as to why Protein offers big benefits to your Fat Loss efforts.
#1. Satiety. Protein leaves you feeling fuller and for longer, particularly when you are used to a low Protein diet. With Protein being so filling you feel fuller sooner and so are less inclined to over eat.
#2. TEF. The Thermic Effect of Food is the amount of energy required to digest what you have eaten. Proteins require the most amount of calories for you to digest eat. By including Protein in meals you achieve greater energy expenditure helping you towards achieving a calorie deficit.
#3. Improved Performance. When dieting with a higher level of Protein there is still opportunity for muscular development. The result of this can be improved Sporting Performance gains in strength.
#4. Regulates Blood Sugar Levels. As Whole-food Proteins are slow to digest, they will slow down the absorption of faster digesting foods-particularly Carbohydrates. The resulting effect being that the energy Spike with the following energy crash is moderated and energy is provided at a slower rate.
#5. Improved Sleep. Research has suggested that high Protein diets will allow people to sleep better and less likely to wake during the night. This is believed to be due to chemical transmitters being in a more balanced state. In addition the TEF of a bigger meal at night may trigger the need for rest whilst the body channels energy to digestion.
#6. Stronger Tendons and faster injury recovery. Protein Contains the amino acids necessary faster repair and recovery muscle and also tendons. This reduces the risk of injury during regular and intense exercise.
#7. Better Bone Density. A high Protein intake has been seen to increase bone density and reduce the risk of Osteoporosis. Whilst in the past it was suggested high Protein reduced bone density due to the release of sodium, Potassium and Calcium.
Studies have since shown due to the high amino acid profile in your diet the net result is an increase in bone density.
In addition as you gain muscular strength the skeleton will increase its strength in support.
#8. Lowers blood pressure. A 4 week study gave individuals suffering hypertension an additional 60g of Protein each day and simultaneously reducing Carbohydrates (this maintained the daily calorie intake).
This group that increased Protein intake and controlled Calorie intake saw a drop in blood pressure of 4.9mm Hg Systolic pressure and a 2.7mm Hg reduction in diastolic pressure.
#9. Muscle Sparing during training. During intense exercise the body uses many fuel sources, on of which is converting muscle to energy, Gluconeogenesis. By regularly maintaining a higher level of Protein during extended periods of dieting, muscle will be better spared.
#10. Better Brain Function. The Omega 3 Fatty DHA, Carnosine, Creatine, Vitamin D, and Vitamin B12 all provide the building blocks of brain messengers that signal motivation, optimal cognition, wakefulness and energy production.
These nutrients are only found in whole food proteins and supplements, they are not available in plant based whole foods.
Take away points
1) Aim to eat a wide range of Proteins including poultry, Beef, Game, Eggs, Fish, Dairy, Nuts, Pulses and Beans.
2) For optimal Fat loss aim to eat 1.6g per Kg of Body Weight, which is double the RDA, but has been shown to maintain lean muscle mass whilst dieting.
In order to gain muscle and strength you should aim to eat 2g per Kg of Body Weight.
Example 1;
A female weighing 60Kg looking to lose body fat will require;
60Kg x 1.6g/Kg = 96g Protein per day.
Example 2;
A male weighing 60Kg looking to gain strength and increase muscle will require;
60Kg x 2g/Kg = 120g Protein per day
3) Try to eat protein at each meal.
4) Aim to eat protein at regular intervals through the day.
Using our 60Kg female example eating 4 times per day;
96g Protein/day split into 4 meals = 24g Protein per meal.
5) Focus on eating protein from Whole-food sources, try to avoid becoming dependant upon too much Supplemental Protein.
6) Avoid cooking animal proteins at high temperatures as this can lead to the production of cancer causing compounds. Ideally cook at low to moderate temperatures.
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