We've all been there, looking for a quick fix to drop 10 pounds, or searching for a one-step tip for success. Unfortunately, this is not usually possible. We know that exercise is important in creating a caloric deficit and body recomposition... but diet and proper nutrition is the main driver for fat loss. We also know that everybody is different and will require a different strategy to achieve the goal of fat loss. That being said, we are here to tell you, with a high degree of confidence (backed by science), that protein is one of the main keys for every individual to successfully drop body fat (the right way).
One of the biggest reasons people fail when starting a new meal plan or macro goal is due to feeling excessively hungry. When someone is hungry, they are much more likely to stray from their goals and overeat. This is where protein comes into play. Protein is the most satiating macro, compared to carbohydrates and fats. Because of this, you will stay full longer, and it will keep your blood sugar and insulin levels from rising too high.
Protein has been proven to take more energy to digest, compared to carbohydrates and fats. While it is a small difference, over time they can add up and help to create a caloric deficit. When more calories are consumed than calories burned, the body will begin the process of converting food consumed into stored body fat. Protein goes through a much different biochemical process than carbs or fats, making it more difficult for the body to convert protein into fat. In summary, if you overeat protein, you are less likely to store it as body fat compared to when you overeat carbohydrates or fats.
Not only does protein aid in fat loss, but it also helps the body preserve lean muscle mass during a caloric deficit. Most studies suggest consuming roughly 0.75 g of protein per pound of lean body mass to optimally preserve that beloved lean muscle.
Not sure how to get enough protein in your diet? Get our FREE Macro Cheat Sheet HERE!
I worked with my team to put together a quick list of some of the most common foods so you are able to reference this as you are focused on maintaining a healthy lifestyle. Simple. Easy. Effective.
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