By Kelli Louch
Nutrition and Weight Loss Coach
I understand that when it comes to losing weight everyone is unique and has to find an approach that works for them. There are many different methods out there and it can be a minefield separating fact from fiction.
But, one thing that could help without overhauling your entire diet, is to add more sources of protein into your day and
here is why:
1- Protein is proven to be more satiating than carbohydrates and fats. Meaning that when we consume protein we feel fuller for longer than if we eat a meal high in carbohydrates or fats. Feeling fuller for longer can be really helpful when we’re trying to reduce our overall daily calorie intake.
2- Protein is an important building block of our muscles and eating adequate amounts alongside resistance training can help you to retain your muscle mass during weight loss. This is really important when dieting as we want to target reducing body fat and retaining as much muscle mass as possible.
3- Our bodies use calories to digest food and make use of the different nutrients. This is known as the thermic effect of food (TEF). Protein has the highest TEF meaning your body burns more calories digesting protein than it would carbohydrates or fats.
Most foods are made up of a combination of the three macronutrients & meeting your protein needs can be achieved from eating a varied diet. The below foods are not only high in protein but can be easily paired with other foods to increase your overall consumption.
- Lean meats and poultry
- Diary products
- Legumes and beans
- Fish and seafood
Some of our favourite meals combing multiple protein sources are:
⁃ A fish & chickpea curry
⁃ Omelettes made with egg & egg whites with added vegetables
⁃ A tuna & bean salad
⁃ Chipotle chicken with beans
There are also some good protein powders and bars which can be a quick go to when needed, or in addition to your regular meals to help boost your protein intake.
People following a strict vegetarian or vegan diet need to choose a variety of protein sources from a combination of plant foods every day such as beans, lentils, nuts and whole grains in order to meet there protein needs.
How much protein you need from your diet varies depending on your weight, gender, age and health, but, the most essential thing to remember when trying to lose weight, is that adding more protein alone won’t necessarily help you.
However, adding more protein to your diet, alongside implementing a calorie deficit, is a winning combination on your journey to success.