August 10, 2018
The inclusion of protein containing foods in every meal and snack is essential for weight loss and fat loss. Unfortunately, it’s not as simple as decreasing fat intake resulting in decreased fat storage, as there are other nutrients that make up the diet and overall energy deficit, expending more than is consumed, is the basis of weight loss. Too much of any nutrient will contribute to your body storing fat, particularly carbohydrates, as they are often over consumed. Moderately increasing the amount of protein consumed, and decreasing the overall amount of carbohydrates in the diet, will better position the body to break down fat stores.
Protein containing foods help to increase satiety, leaving you feeling fuller for longer, preventing blood sugar spikes and dips. This will help to decrease mid afternoon cravings for sugar and ultimately an overall decrease in fat. One thing to remember with protein is to not overdo it. Most people consume far more protein than is required, which cannot be utilized by the body, placing pressure on the kidneys to work to excrete it from the body. Try to keep to around 20g of protein every 3 hours as this is the amount that the body can effectively metabolize.
The following foods are all good protein sources to be included in meals and snacks:
If your focus is to decrease body fat, protein is important, but remember to still include some carbohydrates, just in smaller portions, as they are essential for providing a variety of different types of fibre to promote a healthy micro-biome (good gut bugs). Good carbohydrate choices include whole-grains, fruits and vegetables, beans and legumes. As well as this, healthy fats, such as avocado, nuts and nut butters olive oil and oily fish, are also essential.