Written By: Chris Sherlock for FatLossClassroom.com Certified Personal Trainer
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Protein For Fat Loss It is vital for everyone, whether they are on a fat loss program or not to be consuming protein on a daily basis. Protein is found is every cell, tissue and organ in our body, and is needed to help the body function properly. Protein for fat loss? or protein needed in everyday living? It doesn’t matter; you need protein in your diet. When someone comes to me and asks me what should they do to ‘lose weight’, I immediately have three things lined up in my head in reply; 1. Cut your leg off…Sure way to ‘lose weight’ fast. 2. Its fat loss you’re trying to achieve…not weight loss. 3. Change your diet round 4. You need to be combining interval training with some resistance training. Okay, I’m not that blunt, but they are the four things I say in reply to that question. Today I am going to be addressing number 3 – Changing your diet round. Protein for fat loss? or protein needed in everyday living? It doesn’t matter; you need protein in your diet. But before we go into why protein is needed for fat loss, let’s talk about what exactly protein is….
Complete Proteins Proteins are made from something we call amino acids. There are 20 amino acids, and of these 20 different amino acids, 9 are essential to our daily diet, as the body cannot produce them itself. To make sure our body gets these 9 proteins, we must add complete proteins to our diet. Examples of some complete proteins would be: 1. Poultry 2. Meat 3. Dairy 4. Eggs
Written By: Chris Sherlock for FatLossClassroom.com Certified Personal Trainer
Incomplete Proteins Of course if we have complete proteins, we must have incomplete proteins right? Right! Incomplete proteins are foods which are lacking in two or more essential amino acids. Here are a few examples of incomplete proteins; 1. Grains 2. Nuts 3. Seeds 4. Cereals
Functions of Protein: As stated above, protein is vital for the body to function properly, but what are these functions? Here are a few functions of protein; 1. Helps build and repair body tissue 2. Certain body processes like nutrient transport require protein to function properly 3. Protein is an energy source for the body 4. Protein keeps hair, nails and skin healthy Okay by now you should understand how important protein is for the body, whether you’re exercising or not. But now let’s talk about protein for fat loss.
Protein for Fat Loss The great thing about protein is that it makes you feel fuller for longer. Those of you wanting to lose fat must consume at least 1 to 1.5 grams of protein per pound of their ‘desired’ weight. So for example….. Mary weighs around 160 lbs but would like to reach her goal of reducing that weight to 130 lbs. That means Mary should consume any where between 130-195 grams of protein a day. Now that may seem a lot, but given that each gram of protein equates to 4 calories, eating 195 grams of protein would equal to only 780 calories. This would give you more than enough space to fill your remaining calorie intake with other macro nutrients. Protein should be the centre of every meal you eat, but remember the ‘average’ human can only digest about 40 grams of protein in any meal, so planning and preparation is key. Fat loss doesn’t have to be a ‘chore’. By simply planning and preparing your meals the night before….or the week before if you really want to stay ahead of the game, you will save yourself a lot of hassle and stress. So the next time you’re going shopping, write down exactly what your going to get, get it, go home…..and cook it Remember to throw out all the junk food, and replace it with low fat protein sources like; skinless chicken, turkey, all seafood, egg whites, low fat cold cuts, soy, tofu, veggie burgers, low fat cheese, and other dairy products.
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