Protein Benefits
When people want to lose weight, what they usually mean is they want to lose fat (rather than lean body mass – AKA muscle). Changing body composition is often the goal when dieting. Numerous studies and reviews have shown that for muscle retention (or even gain) while in a calorie deficit having higher amounts of protein will assist this, and can leads to greater fat loss. Resistance training is important for this too.
Protein also helps when you’re dieting as for a lot of people they feel fuller. For people who don’t like to track this can be especially helpful as you won’t feel hungry as much.
From AJCN: “Higher protein diets that contain between 1.2 and 1.6g/kg/d and potentially include meal specific protein quantities of at least ~25-30g protein/meal provide improvements in appetite, body weight management, and/or cardio metabolic risk factors compared with lower-protein diets. Although greater satiety, weight loss and/or the preservation of lean mass are often observed with increased protein consumption in controlled feeding studies, the lack of dietary compliance with prescribed diets in free-living adults makes it challenging to confirm a sustained protein effect over the long term”. Was the conclusion of a review on the role of protein in weight loss and management by Leidy et al.
Sorry this is a longer quote than I’d normally write out. But there are a few key points in there to take. High protein quite clearly does have benefits. However if you are looking to lose weight then adherence remains critically important. Any changes to your diet should be ones you can maintain.
How to increase your protein
On the second image are a few tips I’ve used in my own weight loss journey (for which I am very conscious of the protein amount I need for my goals). Of those breakfast was where I made the biggest difference. It is a commitment to overhaul the way (and what) you eat. But be consistent (and patient) and you will get results.
If you want any advice on how to hit your own protein target just get in touch.
References: Wycherley et al (2012), Blom et al (2006), Lejeun et al (2006), Weigle et al (2005)
(Reposted from Instagram)
