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Why Protein is the Key to Sustainable Weight Loss

Protein is the premier satiety macro. What does this mean? It means that coming in at 4 calories per gram and having a TEF of 30%, protein is going to leave you feeling fuller and more satisfied than any other food you will eat. This is why protein is the key to sustainable weight loss.


Let's talk about WHY Protein is the Key to Sustainable Weight Loss


Protein is an essential macronutrient. This means our bodies need it to live, grow, and thrive. We break proteins down into amino acids. These are the building blocks of life. Amino acids are the backbone of DNA and RNA, which is our genetic code. It is essential for life and we do not make amino acids on our own.

We must consume good quality animal proteins and protein from things like lentils and dairy. The amount you should be consuming? 1 gram per pound of ideal body weight. If you are already at your ideal weight, in order to maintain the muscle you have you need to consume at least that amount in grams of protein. So, if you are 145 pounds you need 145 grams of protein. If you are 200 pounds and your ideal body weight is 165 pounds, then in order to maintain muscle mass as you lose fat you need to consume at least 165 grams of protein per day and add in resistance training.

So, what does protein do? Aside from keeping us alive and helping us produce red blood cells, it helps us build muscle, it protects us from some symptoms of aging, like sarcopenia and osteoperosis, both very serious and very common as we age. Sarcopenia is the loss of muscle and osteoperosis is the loss of bone density.

Not only is protein the most functional macronutrient, it is also the most satiating. As I said above, protein has a high TEF (Thermic Effect of Food). This means that protein is difficult to digest and requires 30% of your bodies energy during digestion. So, to break it down for you, if you were to eat a steak that is 200 calories you are only absorbing roughly 70 percent of those calories, so 140 calories! Protein is also NOT a storage macronutrient, your fat cells aren't anxiously awaiting excess protein to be stored. Your body will use what it needs to build muscle, tissues, and essential functions and excrete the rest.

Can you over eat protein? Of course, you can overeat anything. But you won't. You will be too full to overeat this macro. This is why it is the key to losing weight and keeping it off.

Working with clients for 10 years, I can tell you the ones that are the most successful with losing weight and not feeling hungry are the ones who meet their daily protein requirements.


The Execution of Meeting Your Daily Intake


This all sounds great right? But you are probably wondering how to eat this much protein. Start your day with protein. You need at least 30 grams to get your day started right. So stop eating toast, oatmeal, fruit, and cereal for breakfast. Don't be afraid of the fat in your steak and eggs. Eat whole eggs, egg whites, and lean cuts of meat for breakfast and I guarantee you will be full until lunch.

Always, if possible, opt for grass-fed, local meat. There is a huge difference in animals that were raised eating corn and grain and those that were raised eating bugs and grass. Animals make amino acids from eating grass and plants, which we can't do on our own. You will get bonus points for getting your meat from a local regenerative farm like this one: Tyner Pond Farm | 100% Grass Fed Beef | Pasture Raised Poultry Locally Raised Pork | Holistic Regenerative Farming | Greenfield, IN


Next, you may need to track your protein for a few weeks so you know about how much you typically eat, then increase your intake slowly over the course of 4-8 weeks. This is what I do with my clients, and quite successfully. Get a digital food scale, you can buy these anywhere, and download a tracking app like Cronometer (this is my favorite) or My Fitness Pal (my least favorite). Once you've weighed and tracked your protein for a few weeks you will know where you need to add more in. Increase your protein by 20-30 grams every 2 weeks or so, until you hit the desired goal. And please remember, if you are trying to build muscle and not just lose weight, you do need to be incorporating resisitance training. Muscle doesn't build itself.


Get started here. If you are trying to lose fat, build muscle, or just maintain what you've got, this is the key to success and sustainability! If you still need help you can book a Free Discovery Call here👇





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