In the beginning of your weight loss journey, protein is important because it helps you feel fuller longer. Having protein around slows down digestion making us more satisfied and less likely to go back for seconds. If this happens over the course of multiple days your calorie savings can help with weight loss.
I don’t know about you, but when I come off a sugar high onto a sugar low I can make food decisions I’ll later regret. Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar going sky high and prevent future cravings.
The “thermic effect of food” (
TEF) is the energy we use to digest food
into small, absorbable components. Protein has a higher TEF compared to carbs and fat meaning
you’re actually burning more calories to process protein than to process the
It may be surprising, but it is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn't have help from either carbohydrate or protein. As you are losing weight, your body loses both muscle and fat. During this process it is especially important that you continue to eat enough protein in your diet. Having enough protein from your food intake, fuels fat burning while preserving calorie-burning lean muscle.
Your protein needs increase especially after bouts of intense exercise so increasing your protein intake on days that you exercise is hugely beneficial. Additionally, if you strength train consider having a high protein snack right after a training session when the muscle is sensitive to nutrients that it can use to repair and grow.
One important thing to realize is eating more protein alone won’t necessarily help you shed excess weight in a healthy way. When consumed in excessive amounts it can still lead to weight gain much like eating excess carbs or fat would, and could put unnecessary strain on the kidneys over a long period of time. An increased protein intake should still form only part of a calorie controlled diet.
If you live in Sutton Coldfield or any of the surrounding areas and would like more advice on this and any other related exercise issues please get in touch with your Personal Trainer Sutton Coldfield!
Rich Palmer PT
“making your fitness goals a reality”