When it comes to fat loss, most people are often drawn towards methods that promise quick fixes and rapid results. However, it has been shown over and over again, that the key to effective, long lasting fat loss is consistency and the formulation of the right habits.
There are a number of habits that contribute towards long term, successful fat loss. I could talk about the importance of sleep, the benefits of weight training, the priority you should place on your daily activity, or the hidden calories in your morning coffee. In this article, though I want to focus on one essential habit that needs to be implemented daily if you want to enhance your fitness, performance, and body composition goals.
Eat Protein At Every Meal
When I initially work with a new client one of the biggest challenges tends to be protein consumption. Most people do not consume enough protein in their current diets to support their goals. For most it's common to associate protein with muscle building and getting bigger, when I'd argue that increased protein consumption is far more important when you're in a caloric deficit and trying to lose fat than when you're in a caloric surplus with the excess 'protein sparing' calories available, here's why:
Increased Satiety
Satiety simply refers to how full you feel after eating food. When it comes to feeling fuller for longer, protein is the best option compared to carbs and fat. Your brain is in control of whether you feel hungry or not, it responds and adapts to the information your body sends it. When you're eating foods that don't leave you feeling full, you'll find it much easier to overeat (groundbreaking I know). In comparison, higher protein meals have been shown to increase feelings of fullness, reduce feelings of hunger and cravings, therefore decreasing the overall amount of food you eat.
Thermogenesis
I have no doubt that you probably already pay attention to how many calories you're burning throughout your gym sessions, you may however be unaware of another source of calorie burn, that takes place all day long, NEAT.
NEAT is short for non-exercise-activity-thermogenesis, which is basically all the energy you use when not exercising. Protein has the highest thermogenic effect of all the macronutrients, so in essence, the more protein you eat, the more calories your body uses to break it down. By eating protein, you’ll increase NEAT and improve your body at the same time.
Retention of Muscle Mass
This is possibly one of the most overlooked factors when it comes to reducing body fat, by retaining as much muscle as possible, not only will you look better, but you'll also make the fat loss process easier.
To lose body fat, you need to be in a caloric deficit, you need to eat less than your body requires. When it comes to managing hunger, this is challenging, but as mentioned above, protein can help thanks to its high satiety factor. Retaining your muscle mass, can also be difficult when in a caloric deficit. However consume the right amount of 'muscle sparing' protein, with an adequate stimulus (lifting weights) while reducing calorie intake, and you’ll protect your hard earned muscle while losing fat.
How To Structure Your Diet To Include Protein At Every Meal
A complaint I'll often hear is people being unable to consume enough protein without overshooting their calories.
Here’s a sample meal plan that I've put together, it contains 1,800 calories and 170g of protein, approximately 680 calories of those are from protein, the rest (1,120 calories) are made up of carbs/fat.
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