Obviously the calories we consume come from the foods we eat, but all foods, or specifically macronutrients, are not created equal. High protein diets are becoming increasingly popular and are being shown to have many beneficial effects for those looking to shed body fat.
Although protein is a macronutrient associated with muscle growth, it may come as a surprise that leading experts recommend protein intake to be higher than would be recommended for those looking to build muscle, that aren’t on a calorie controlled diet, at around 2.5-3g per kg of bodyweight. This is for three main reasons:
1. On a calorie deficit the body can lose muscle, which will lower metabolic rate and make fat loss more difficult. A high protein diet will protect muscle and maintain metabolism, which is great for both fat loss and long term health.
2. Protein is the most filling macronutrient. Higher protein intake will make you feel fuller, reduce hunger and help reduce cravings - making sticking to a diet that bit easier.
3. Protein causes muscle protective effects by allowing the replacement and generation of protein, that is broken down in the muscle. This occurs through a process called muscle protein synthesis (MPS). Stimulating MPS can help with weight loss as it is an energy demanding process, which on a calorie deficit, will encourage the use of stored body fat to support this process.
It is for these reasons that although protein contains 4 kcal per gram, a similar amount to carbohydrate and less than half than dietary fat, that we consider protein to be slightly different than carbs and fats, of which primarily provide energy. Protein can provide energy in excessive amounts but actually can create energy demand. From this perspective, not all calories can be considered equal.
Combining a high protein diet with exercise is the most effective way to produce healthy, consistent and maintainable weight loss. Exercise should always play an important part of a weight loss plan, it allows more food to be kept in the diet, which will provide essential nutrients whilst simultaneously creating a calorie deficit, to create weight loss. Always remember that crash-dieting inevitably leads to failure and weight regain, so always start with a sensible amount of calories in the diet. Use a balanced diet that doesn’t restrict food groups, alongside a gradual reduction in calories and/or increases in expenditure to create long term fat loss if plateaus are reached.
Employing this strategy of gradual weight loss is essential to manage hunger, reduce cravings and will create a sustainable way of eating that leads to a healthier, more active lifestyle, so you never have to be on a ‘diet’ again.
