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Home » Uncategorized » The Best Sources of Lean Protein to Lose Fat – Better Living

If youre looking to lose fat and get lean, getting enough protein is key.

Research shows that when you want to build more muscle and lose fat, aggressively cutting calories or entire food groups out of your diet is a recipe for disaster (1).

First, cutting too many calories is unhealthy and can stall your metabolism. It can also lead to nutrient deficiencies and muscle mass loss while leaving you weak, dizzy, and tired.

While we may lose weight with them initially, trendy diets that dont fit into our lifestyle or leave us feeling deprived arent sustainable long-term.

Rather than banishing all carbs, studies show that shifting your focus to prioritizing eating more lean healthy protein, combined with a balanced diet and regular activity, is a better strategy for long-term weight loss (2).

In fact, a major reason many of us arent seeing the scale move or training is that were not eating enough protein. It can also keep us from continuing to build strength while training.

Combined with a balanced, healthy diet and regular activity, this is the way to go.

There are two major reasons:

Protein helps us build muscle. Muscle burns more calories than fat.

So having more muscle mass can increase the number of calories (energy) you burn even while resting, which is known as your basal metabolic rate (BMR).

Eating enough protein in combination with strength and resistance training can help us build more muscle.

How much muscle you put on takes time and depends on various factors, including age, gender, genetics, body size, and composition.

Protein is more satiating than carbs or fat.

When we eat protein, it triggers the body to reduce the hunger hormone ghrelin and instead boosts the levels of a hormone called peptide YY that makes you feel full.

So eating plenty of protein can affect the amount of food we eat overall.

Our body requires energy to break down food into smaller, absorbable molecules our cells can use.

We know this process as the thermic effect of food.

Only 5-15% of carbohydrate calories get burned during digestion, while fats are just 5%.

Like fats and carbohydrates, protein is a macronutrient or macro. These nutrients our body uses in the greatest amounts.

When we eat protein, the body breaks it down into amino acids through the process of digestion.

Our cells then use amino acids for a variety of different important functions, including

While there are over 500 amino acids in nature, the tissues of the human body need only about 20 to make all the proteins it requires (3).

Nine of these amino acids are essential, which means the body cant make them on its own and we can only get them through the foods that we eat.

Healthy Fact: Not eating enough protein can cause muscle loss, dry skin, slowed metabolism, hair loss, and brittle nails (4).

Protein is more satiating than fats or carbs.

Lean sources of protein have a lower fat and calorie content and are best for fat loss.

If youre hungry shortly after eating, its your bodys way of telling you it needs more protein (5).

The exact amount of protein in a serving of meat can vary depending on factors, such as the specific cut of meat and how its prepared.

These estimates should give you a good idea of the protein content of a 4-ounce serving of each type of meat.

Besides being a great source of protein, fatty fish like salmon and sardines are also excellent sources of heart-healthy omega-3 fatty acids, which have been linked in studies to a variety of health benefits (6).

Incorporating whole eggs or egg whites into your diet can be a good way to increase your protein intake without consuming a lot of calories

Besides protein, eggs are also a wonderful source of other nutrients, such as vitamin D, vitamin B12, and choline.

Some studies show that eating eggs for breakfast may help promote feelings of fullness and reduce calorie intake later in the day (7).

Eggs are also super versatile!

If youre concerned about the cholesterol in eggs, its important to note that recent research suggests that for most people, dietary cholesterol does not have a significant impact on blood cholesterol levels or heart health (8).

However, if you have high cholesterol or other health concerns, its always a good idea to speak with your doctor or a registered dietitian before changing your diet.

Dairy is a great source of protein, and there are many low-fat and fat-free options available that can help you meet your protein needs while keeping your calorie intake in check.

Greek yogurt is a high-protein dairy style of yogurt and is also a good source of calcium and probiotics, which can benefit gut health.

Choose low or full-fat varieties which are more satiating than fat-free options.

Cottage cheese is also an excellent source of calcium and other nutrients like vitamin B12.

Kefir is a fermented milk drink similar to yogurt but has a thinner consistency. It contains probiotics, which support gut health and immunity.

The exact amount of protein in a serving of cheese can vary depending on the type and brand. Cheese is also an excellent source of calcium and other nutrients.

If youre working on fat loss, eat full-fat cheese in moderation since its high in calories.

Whey and casein are two types of proteins found in milk that you can buy as supplements to support muscle growth and recovery. Add to smoothies, shakes, eggs, yogurt, and baked goods to boost their protein content.

Whey protein is a fast-digesting protein thats absorbed quickly by the body, making it ideal for post-workout recovery.

Casein protein is a slow-digesting protein thats absorbed more slowly, providing a sustained release of amino acids.

Legumes, which include all beans, lentils, and peas, are an excellent source of plant-based protein. They are also high in fiber, which can help keep you feeling full and satisfied.

Beans of all kinds, including black beans and kidney beans, are versatile and nutritious! Theyre high in vitamins and minerals, like folate, iron, and potassium.

Lentils are available in many varieties, such as brown, green, and red lentils, and are also a healthy source of iron and other nutrients.

Chickpeas, also known as garbanzo beans, are a good source of fiber, vitamins, and minerals, like folate and manganese. Use in dishes like hummus and falafel.

Peas are a good source of fiber, vitamins, and minerals, like vitamin C and vitamin K. Add to soups and stews.

Made from yellow peas, this one is a great substitute for dairy-based protein supplements. Its often added to non-dairy milk options to boost their protein content.

Tofu, also known as bean curd, is a soy-based product that is commonly used as a meat substitute. Its a good source of calcium and iron.

Tempeh is a fermented soy product that has a firm texture and a nutty flavor and is also a good source of probiotics.

Seitan, also known as wheat meat, is a high-protein, meat-like food made from wheat gluten and is an excellent source of iron and other nutrients.

A delicious edible seed from South America with a grain-like texture, quinoa is a complete source of plant protein and folate, magnesium, and fiber.

Nuts and seeds, such as almonds, pumpkin seeds, hemp seeds, and chia seeds, are also wonderful sources of protein, fiber, antioxidants, and healthy fats with around 6-8 grams of protein per 1/4 cup.

They are high in calories, so if weight loss or maintenance is your goal, eat them in moderation.

When choosing protein sources, its important to consider the benefits and drawbacks of different options.

For example:

Its important to choose a variety of protein sources to ensure that youre getting a complete range of nutrients and amino acids.

There are many easy ways to incorporate protein into your meals and snacks.

Here are some ideas to get you started:

The amount of protein you need depends on a variety of factors, including your body weight, activity level, and fitness goals (9).

Some experts recommend consuming up to 0.8-1 gram of protein per pound of body weight per day to support muscle growth and repair.

However, if youre looking to lose fat and build lean muscle, you may need to increase your protein intake.

If Youre Sedentary: The recommended dietary allowance of protein for an adult is 0.8 grams per kilogram of body weight.

1 pound = 2.2 kilograms

That means a person weighing 150 pounds (68 kilograms) should eat at least 55 grams of protein per day.

If Youre Over the Age of 40: To avoid losing muscle mass (sarcopenia) your protein needs to increase to about 11.2 grams per kilogram. Or 6080 grams per day for a 150 lb person.

If Youre Active: If you exercise regularly, youll also need about 1.11.5 grams of protein per kilogram.

If You Regularly Lift Weights or Are in Training: Aim for 1.21.7 grams of protein per kilogram.

If Youre Obese: You need to adjust your weight before calculating your needs to avoid overestimating and eating too much protein. Use this online calculator.

Consuming more than 2 grams of protein per kilogram of body weight per day has been linked to potential health risks, such as kidney damage and dehydration. (10)

Use this online calculator to estimate your personal daily protein needs.

Or, download a food-tracking app like MyFitnessPal or MyPlate to calculate your protein requirements and help you keep track of your protein and nutrient intake each day.

You can also see a dietitian to help you develop a personalized plan for your goals.

To lose fat or maintain a healthy body weight, eating more lean protein during meals and snacks can boost metabolism and keep us more satiated, so we eat less.

The amount of protein we need to lose fat or maintain a healthy weight varies from person to person. Age, weight and activity levels are all factors to consider.

Consult with your doctor, healthcare provider, or nutritionist about how much protein you should be eating.

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The Best Sources of Lean Protein to Lose Fat - Better Living

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Home » Uncategorized » The Best Sources of Lean Protein to Lose Fat – Better Living