Protein for weight loss

Protein is essential for muscle repair and growth. And to all the ladies, that does not mean that you are going to become body builders producing muscle bulk. Protein is essential for all of us. It?s great for weight loss because it dampens those sugar cravings and keeps us sated. Getting enough protein ensures that you burn fat rather than muscle.

 

Quality protein like poultry, lean meat, eggs and milk not only helps you to lose weight but? improve your muscle fitness and immunity. If you increase your protein and cut down on your carbs, you should be able to reduce your weight effectively.

 

Whey protein is a protein high in the amino acid leucine. ?Leucine can also be found in dairy, chicken, fish, eggs, milk, beans, nuts and seeds. Having enough protein will allow leptin to respond favourably and let your brain know that you feel full on fewer calories. This way you can avoid leptin resistance and give your metabolism a kick.

 

It?s important to start the day with a high protein breakfast, which will really give your metabolism a kick. An example could be five scrambled egg whites and salmon.

 

If you are having carbohydrate, such as a piece of fruit, always make sure that you combine it with protein e.g. plain yoghurt with 1 small orange; 2 tbsp of humous with 2 celery sticks; 2tsp pumpkin seeds with 1 small apple (fit in the palm of your hand); 1/2 small banana with small plain yoghurt; cottage cheese with bluberries; cod with broccoli; chicken with brown basmati rice.

In the short term, while trying to boost weight loss, increase your protein intake (no more than 2g protein per kg). The government recommends we need a certain amount of protein for weight loss, but there is a lot of scientific evidence to indicate we need more than this. If you are exercising 3x a week then calculate your daily protein needs as:
Your weight in kg x 1.3 e.g. if you weigh 62kg your protein needs are 62 x1.3, which is 80.6g protein needed daily.

If you are a vegetarian, you will have to get your protein from beans, lentils, tofu, quorn and may want to consider whey protein shakes to supplement.

 

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