With so many diets claiming to be the best on the market, there only seems to be two key factors that keep appearing in every positive weight loss study. These two factors are Calorie Deficit and High Protein. It is important to understand why a high protein diet is so important when it comes to weight loss and more specifically reducing body fat.
What are the 4 key benefits for weight loss with a high protein diet?
Reduced Appetite - Study's have shown that when people increase their protein intake they feel fuller, resulting in eating less calories.
Better Bone Health - People who eat higher protein diets normally have healthy bones therefore reduce the risk of osteoporosis and fractures later on in life.
Burn More Calories - Protein requires more energy to digest then carbohydrates and fats, with study's showing this can amount to as much as an extra 100 calories a day. This means you can create a greater calorie deficit everyday from just eating more protein.
Reduce Muscle Loss - It is really important when looking to lose weight and more importantly achieve the body you want, you reserve and potentially even increase your muscle mass. This can be the difference between reaching your target weight and being disappointed, or even weighing slightly more than your target weight and being extremely pleased with what you see in the mirror.
How much protein should I be eating?
A good guide is to aim for 25-35% of your daily calorie intake or 1.5-2.2g per kilogram of body weight.
The Bottom Line
If you want to improve your body composition by reducing body fat and increasing muscle mass, then protein should be high up on your priority list. However to obtain the most benefits you must be in a calorie deficit and resistance train regularly.
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