Protein is a powerful tool for achieving your diet and weight loss goals. While it is true that losing weight requires taking in fewer calories than you burn, protein calories are special. Protein has a thermic effect on the body, meaning that it takes more energy to digest than either carbohydrates or fats. Moreover, protein is not readily stored by the body as fat. Protein is made up of amino acids, which the body uses to repair muscle tissue and perform many other important functions.
Step 1
Eat five or six smaller meals throughout the day, with protein as the cornerstone of every meal. More frequent meals increases metabolic rate, decreases cortisol and insulin spikes and naturally suppresses hunger to prevent food cravings. Structure this meal plan as three main meals--breakfast, lunch and dinner--with two or three snacks in between.
Step 2
Take in 15 to 30g of protein at each meal. Choose sources of protein that are lean and low in saturated fat. For example, chicken, turkey, fish, lean cuts of pork and beef or whey protein are all low-fat sources of protein. If you're a vegetarian, look to whole grains, beans, nuts and seeds or soy and rice proteins.
Step 3
Consume 1g of protein per pound of your lean body weight, every day, no matter what your fitness goals. This amount will provide ample amino acids to your body, without spilling over into fat storage. To some extent, over-eating protein can lead to fat gain because your body can convert protein into glucose (sugar). This is unlikely if you stick to this simple protein rule.
Step 4
Use a whey protein supplement for convenience, as a snack or meal-replacement. Whey is a fast-digesting form of protein that comes from milk. It is the most bioavailable protein, meaning that it is easily digested and assimilated. Add a scoop or two to 6 to 8 oz of milk or water for a protein-packed smoothie.
Step 5
Have a whey protein shake immediately before and after you work out. This provides the needed amino acids to your body to recover and rebuild muscles from strenuous workouts or the rigors of the daily grind. Have one last protein serving before bed from a slow-digesting source of amino acids such as casein. Cottage cheese is a source of casein, or you can buy casein protein powder from a supplement store.
References
- "The Abs Diet"; David Zinczenko; 2004
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Combat the Fat"; Jeff Anderson; 2009
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