Weight loss, Protein and looking fit and fab….
Besides daily calorie counting, the next most important part of your diet plan is daily protein intake.
In a nutshell, if you want to LOSE FAT and LOOK FIT AND FAB, you have got to eat the right calories and the right protein amount.
Let’s talk “Diets” and “Weight loss” and why they are hard to sustain…
Do you ever start a diet, lose a lot of weight at first, and then suddenly plateau? Worse, as soon as you go on vacation or cheat on your diet, all the weight comes back? Doesn’t it feel so UNFAIR?
Let me explain why this happens.
- When you go on a diet and eat less calories, the first thing the body gets rid of is muscle tissue.
- Muscle tissue need more energy to maintain, so of course when you eat less, the body decides to prioritize giving energy to your vital organs and says goodbye to muscles.
- Muscles are heavier than fat, so when you lose them, you lose weight quite fast and you feel happy with the weight loss
- But once the muscles are gone, you not only look weak and diseased, but weight loss becomes much harder. You need to work-out 2.25 times harder to lose 1g of fat vs. 1g of muscle.
- And what happens when you go on vacation? When you are dieting, your body is starving. So when you give it sinful food, it immediately stores it as fat. Blame this on our caveman ancestors! Back then, getting food was always uncertain, and so the body developed a way to convert and store lots of fat to use during tough times.
What you want to do for sustainable weight loss is lose FAT and not muscle tissue.
This is where Protein comes in…
- Protein helps you retain muscle tissue. This not only makes you look healthy and fabulous, but also keeps your calorie-burning high. Remember muscles burn more energy.
- Protein also keeps you feeling full. You can eat a bag of potato chips or biscuits or drink a can of soda and still feel hungry after a short while. But eat protein or even fat, and you will be able to control your hunger and feel full for a longer time. Which makes it easier to control your calorie intake.
How much protein do you need daily?
Average Adult (Male/Female) who DOES NOT do any exercise
- to 1.5 times your body weight in kg
(50kg person needs 55g – 75g protein daily)
Average Adult (Male/Female) who DOES some exercise.
- to 2.0 times your body weight in kg
(50kg person needs 75g – 100g protein daily)
Average Adult (Male/Female) who want to be toned and grow some muscles
- to 2.5 times your body weight in kg
(50kg person needs 100g – 125g protein daily)
So make sure you make protein an important part of your diet plan.
In Part 2 of this series, we will talk about protein content in typical foods and how to plan your daily protein intake.