Eat More Protein to Lose Body Fat!
"Unlocking the Power of Protein: Your Guide to a Fitter You" Eat More Protein to Lose Body Fat and Move better.
It's a common assumption that we consume enough protein with each meal. But have you ever meticulously tracked your food intake and counted your daily protein consumption? Common challenges include misconceptions like, “I don’t eat meat, so I can’t get enough protein,” “Protein-rich foods have too many calories,” or simply if you're eating enough. Sadly, most of the case, we are not eating enough protein.
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In this blog, we discuss about:
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The general belief is that consuming 10 to 15% of total calories from protein suffices. However, a typical American diet consists of 17% protein, 46% carbohydrate, and 37% fat. For someone consuming 2,000 calories a day, only about 82g comes from protein. For a sedentary individual weighing 155 pounds, a 2,000 calorie diet may seem adequate, but it's not ideal for preventing body fat gain. Consuming only 10 to 15% of calories from protein is insufficient for sustaining lean body mass. A poor ratio of lean mass can lead to increased fat accumulation rather than burning it off. Eat more protein to lose body fat.
Why?
A key issue here is the RDA (Recommended Dietary Allowance) for protein intake, which is 0.8g per kilogram of body weight, or about 0.36g per pound. Established decades ago, to prevent malnutrition, this guideline does not adequately address the needs of most individuals today. It fails to consider factors such as daily energy needs, carbohydrate intake, meal timing, biological sex, age, activity level, and type of physical engagement.
RDA is not concerned about crucial factors of individual:
How much energy do we eat or need a day.
How many carbohydrates do we consume a day.
When we eat
Biological sex
Age
How active we are.
What activity we engage
How many calories we should eat a day? It’s so tricky estimate formula is spread that is EER (Estimated Energy Requirement) – needed to maintain energy balance in a heathy person, based on factors including age, sex, weight, and level of physical activity. It sounds reasonable but has a lot of problems. Dig into it later.
RDA recommendation of protein intake is obviously low for the people who take a walk with a dog or go to gym twice a week. AMDR (Acceptable Macronutrient Distribution Range) recommended proportion of a person’s daily calories. The protein intake recommendation is 10% to 35% of total calories a day. The table below show the amount of protein recommended by RDA and EER.
Have you ever wondered why protein is such a buzzword in the world of health and nutrition? It's more than just a staple for bodybuilders or a trend among fitness enthusiasts. Protein is a fundamental nutrient, vital for everyone. In this blog, we'll explore the wonders of protein and how it can transform your health and wellness journey.
1. What is Protein and Why is it Essential?
Protein is a crucial nutrient for building our bodies – from muscles and bones to hair and blood. It's also fundamental for our hormones and enzymes, which facilitate the functioning of our nervous systems and brains. Protein comprises 20 amino acids, categorized into essential and nonessential groups. Essential amino acids must be obtained from food, as our bodies cannot produce them.
We often classify proteins as complete or incomplete based on their amino acid content. For instance, eggs are a complete protein source, whereas beans are incomplete. The digestibility and quality of protein, referred to as PDCAAS, also vary among different foods.
2. Debunking Protein Myths
Let's address some common misconceptions about protein and its link to various diseases:
Kidney Damage: While individuals with poor kidney function are advised to limit protein intake, there's no evidence suggesting that healthy people suffer kidney damage from consuming protein, unless in extreme cases like a bodybuilder’s high protein diet. Adequate hydration is very important for healthy kidney function.
Liver Damage: Patients with cirrhosis are often restricted from high protein intake, but there's no established correlation between protein consumption and liver damage in healthy individuals.
Osteoporosis: Metabolic acidosis, often seen in bodybuilders combining overtraining with high protein intake, can lead to calcium and nitrogen excretion. However, regular protein consumption does not cause metabolic acidosis, which is more commonly linked to factors like alcohol consumption, certain medications, kidney disease, prolonged lack of oxygen, diarrhea, and diabetes.
Heart Disease Risk: Animal proteins, which contain saturated fats and cholesterol, do raise concerns. Cooking methods and additives also play a role. Comparatively, plant-based proteins are associated with a lower risk of heart disease, though the data is not conclusive regarding a high-protein diet's impact on heart disease risk.
Cancer Risk: The Maillard reaction, which occurs when grilling meat at high temperatures, produces chemicals like acrylamide, a potential carcinogen. However, there's no concrete evidence that these foods cause cancer in humans. High-temperature cooking can also produce other harmful chemicals, like heterocyclic amines (HCAs) and Polycyclic Aromatic Hydrocarbons (PAHs), which could increase cancer risk.
3. The Benefits of Adequate Protein Intake
Focusing on body fat percentage alone can be misleading. Instead, we should pay more attention to muscle mass and bone density as indicators of a healthy body. Increasing lean muscle mass through higher protein consumption, coupled with exercise, can lead to a healthier body composition. Genetics also play a role in determining our body type.
However, we can influence our body composition through exercise and diet. Protein intake can increase IGF-1, the body reacts to build more muscles. Retaining healthy muscle mass is essential to your functionality. We all want to keep moving and prevent falling. I am talking about the basic daily life functions which are related to the quality of life.
It's the key numbers of adequate protein intake per pound of body weight to your lifestyle. The fitness industry uses these numbers.
The RDA recommends 0.36g of protein per pound of body weight, which is too low to maintain optimal health. If you concern to maintain functionality and lean mass, You must consume 0.72-1.00 g of protein per pound of body weight is necessary, which is the double of what RDA recommended. Be aware that as we age, our body’s digestion declines, too. The body’s protein absorption rates go down. Remember, Sarcopenia, loss of muscle mass, is preventable as long as maintaining the borderline of protein intake.
Here is the List of recommended protein intake for you.
· Optimal Health: 0.54-0.63g per pound of body weight
· AMDR Endurance Athletes: 0.63-0.77g per pound of body weight
· AMDR Strength Athletes: 0.72-0.77g per pound of body weight
· Maintaining Lean Mass: 0.72-1.00g per pound of body weight
· Athletic Performance: 1.09-1.49g per pound of body weight
· Individuals 65+ years old: 0.91g per pound of body weight
Goes back to a women 135 pounds, who works out 3 times a week and sedentary job. Her average daily caloric intake can be 2,000 kcal. The table below.
RDA protein recommendation is about 10% of total calories which is too low to sustain optimal health. Bone density and muscle loss would not be preventable. Also, consider two things which reduce our net protein intake: Our age and TEF (Thermic Effect of Feeding). Our body slows down digestion and loss of nutrient in process is about 25%. We think we eat enough but think of these losses when you calculate protein intake a day.
Muscle mass is important, folks. We may gain some body fat and our sizes go up. However, keep muscle mass for your health. If you start gaining too much body fat, don’t think of dieting. Check your protein intake first. To effectively lose body fat, adequate muscle mass is crucial. More muscle mass leads to higher calorie burning. Muscles are the engines of our body movements.
4. IGF-1 and Longevity Connection
When it comes to longevity and aging, hormones play a crucial role, and one such hormone that's been the focus of extensive research is IGF-1, or Insulin-like Growth Factor 1. Understanding the relationship between IGF-1 and longevity can offer insights into how we age and how we might be able to influence the aging process.
The relationship between IGF-1 levels and longevity is complex and somewhat paradoxical. On one hand, IGF-1 promotes growth and development, which is essential for health. On the other, research has suggested that lower levels of IGF-1 may be associated with a longer lifespan.
Several studies, particularly those on animals, have shown that reduced levels of IGF-1 are associated with an extension in lifespan. This effect is thought to be linked to a decrease in cancer risk and a slowing of the aging process at a cellular level. In humans, however, the relationship is more complicated, as IGF-1 plays essential roles in muscle maintenance, bone density, and overall metabolic health.
The key seems to be a balance in IGF-1 levels. Extremely low levels can lead to health issues, including decreased bone density and muscle weakness, while excessively high levels, especially in older adults, have been linked to an increased risk of certain cancers.
IGF-1 levels can be influenced by high protein diet, exercise, and lifestyle choices.
For example, calorie restriction has been shown to decrease IGF-1 levels, which might partly explain its association with increased lifespan in animal studies. Exercise, particularly resistance training, can increase IGF-1, benefiting muscle mass and bone density.
5. Best Sources of Protein - Fueling Your Body Right
Protein is a vital nutrient, essential for building and repairing tissues, making enzymes and hormones, and maintaining good overall health. With so many options available, it can be overwhelming to choose the best sources of protein. This guide will help you navigate through various protein-rich foods, ensuring you get the most benefit from your dietary choices.
Animal-Based Protein Sources
1. Chicken Breast: A staple in many diets, chicken breast is lean, high in protein, and versatile in cooking. It's an excellent source of complete protein, providing all the essential amino acids your body needs.
2. Eggs: Often referred to as nature's multivitamin, eggs are not only rich in protein but also in vitamins and minerals. The egg white is particularly high in protein, while the yolk contains healthy fats and nutrients.
3. Greek Yogurt: Packed with probiotics and calcium, Greek yogurt is also a great source of protein. It's thicker and creamier than regular yogurt, making it a filling snack or a healthy addition to meals.
4. Lean Beef: Rich in high-quality protein, B vitamins, iron, and zinc, lean beef is an excellent choice for those looking to increase their protein intake. Opt for grass-fed varieties when possible for added health benefits.
5. Fish and Seafood: Salmon, tuna, shrimp, and other seafood are not only high in protein but also omega-3 fatty acids, which are crucial for heart health. They are also quick to cook, making them a convenient protein source.
Plant-Based Protein Sources
1. Legumes: Beans, lentils, chickpeas, and peas are high in protein and fiber, making them a great choice for vegetarians and vegans. They're versatile in cooking, from soups to salads to main dishes.
2. Tofu and Tempeh: Made from soybeans, tofu and tempeh are staples in vegetarian diets. They're high in protein and can take on various flavors, making them a versatile cooking ingredient.
3. Quinoa: Unlike most plant foods, quinoa is a complete protein, containing all nine essential amino acids. It's also high in fiber, iron, magnesium, and manganese.
4. Nuts and Seeds: Almonds, peanuts, chia seeds, flaxseeds, and hemp seeds are not only good sources of protein but also contain healthy fats and fiber. They make great snacks or additions to meals.
5. Whole Grains: While not as high in protein as other plant-based sources, whole grains like brown rice, barley, and whole wheat also contribute to your daily protein intake. They're also rich in fiber and other nutrients.
A balanced diet that includes a variety of protein sources is essential for good health. Whether you prefer animal-based or plant-based proteins, there are plenty of options to suit every taste and lifestyle. Remember, it's not just about the quantity of protein but also the quality and the combination of different sources that make a well-rounded diet.
Conclusion
A high-protein diet plays a pivotal role in maintaining muscle mass, especially as we age. Around 30% of your daily caloric intake coming from protein can be incredibly beneficial.
This isn't just about building or preserving muscle; it's also crucial for fat loss. When your diet lacks sufficient protein, your body may start to store more fat. Additionally, as we get older, our bodies don't digest and metabolize nutrients as efficiently as they once did.
This is where the Thermic Effect of Food (TEF) comes into play. Protein has a higher TEF compared to carbs or fats, meaning around 25% of the protein calories you consume are expended during digestion and metabolism. By incorporating a higher percentage of protein in your diet, you're not just fueling muscle growth, but also enhancing fat loss, essentially hitting two birds with one stone. Plus, it can help you feel fuller for longer, reducing the temptation to snack on less healthy options. Remember, it's all about balance and ensuring your body gets what it needs to thrive and maintain a healthy composition.
Ready to Transform Your Health and Fitness? Let's Make It Happen Together!
Are you intrigued by the idea of optimizing your diet with 30% protein intake? Do you want to dive deeper into personalized nutrition planning and effective eating timings? As a certified Precision Nutrition (PN) coach and PN and ACE Certified Health Coach, I'm here to guide you every step of the way. Together, we'll tailor a nutrition and exercise plan that suits your unique needs and goals. Don't let uncertainty hold you back any longer. Take the first step towards a healthier, stronger you. **Contact me today to start your journey to optimal health and fitness! 🌟💪
Health Coach Meg
40+ Lucent Health - Embrace the New Standard Together for Fit and Flow
To conclude this insightful journey into enhancing both our physical and mental well-being, remember that taking the first step towards a healthier lifestyle can be both exciting and transformative. As your dedicated health coach, I am here to guide you in seamlessly integrating exercise routines that not only build your body but also enhance your brain function. Together, we can work on improving your sleep quality and making meaningful lifestyle modifications tailored to your unique needs.
Don't let another moment slip by without taking action to boost your brain health and overall wellness. Reach out to us now, and embark on a journey towards embracing a new standard of fitness and mental agility that aligns beautifully with your age and lifestyle. Let's work together to make these crucial changes that will not just benefit you today, but also safeguard your health for the future. Contact us, and let's start this journey to a fitter, sharper you!
Reference:
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Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. doi: 10.1139/apnm-2015-0550. Epub 2016 Feb 9. Erratum in: Appl Physiol Nutr Metab. 2022 May;47(5):615. PMID: 26960445.4
Witard, O. C., Bannock, L., & Tipton, K. D. (2022). Making Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance Training. International Journal of Sport Nutrition and Exercise Metabolism, 32(1), 49-61. Retrieved Dec 17, 2023, from https://doi.org/10.1123/ijsnem.2021-0139
Mallinson JE, Wardle SL, O’Leary TJ, et al. Protein dose requirements to maximize skeletal muscle protein synthesis after repeated bouts of resistance exercise in young trained women. Scand J Med Sci Sports. 2023; 33: 2470-2481. doi:10.1111/sms.14506
S. M. Phillips, K. D. Tipton, A. Aarsland, S. E. Wolf, and R. R. Wolfe, Mixed muscle protein synthesis and breakdown after resistance exercise in humans. 01 JUL 1997https://doi.org/10.1152/ajpendo.1997.273.1.E99