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
other two.
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
www.richpalmerpt.co.uk
“making your fitness goals a reality”
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