Have you ever wondered how much protein for fat loss is the right amount? Today, I want to show you exactly how much protein you should eat in order to maximise your fat loss efforts.
Protein will play a vital role in whether your weight loss will be successful so make sure to keep reading below!
But is there any merit to eating more protein for either muscle growth, or more specifically, fat loss?
I’d say yes, there is, and I’d like to teach you what I know about this subject.
PROTEIN: ITS ROLE IN THE HUMAN BODY
This article isn’t meant to be super-scientific, so bear with me her as we plug along. Protein serves a couple of purposes in the human body.
The first is building muscle, and the second is to keep you fuller for a longer period of time.
Lean proteins without too much fat are very low in calories, but the fill you up very quickly. I’d wager a bet that you couldn’t sit down and eat 2kg of chicken breast even though it’s only about 3000 calories.
Sit down and put back a pizza though, and you could do it, no problem! And that’s like 2-3 calories in some cases.
Protein is amazing at allowing you to feel much more satisfied while you’re dieting or attempting to lose weight.
WHY DO YOU NEED PROTEIN TO LOSE WEIGHT?
Okay, you caught us. So technically you don’t need any one specific type of the three main food groups to “lose weight” with pure willpower.
Whether you eat carbs, fat or protein, you’ll lose weight if you’re in calorie deficit. Protein plays its role as we discussed above though so getting some into your diet is essential.
But here at PhysiqueAuthority.com I don’t just talk about weight loss on its own for arbitrary purposes. This is a physique website and I really think that working out goes hand-in-hand with weight loss (or more specifically, fat loss).
Losing weight while losing muscle can and will lead to a very poor, frail and weak appearance, and if you’re like me, I don’t think you would want that look.
Therefore, consuming enough protein while following an exercise program will help you lose weight while looking amazing at the same time.
DIFFERENT SOURCES OF PROTEIN: DO THEY MATTER?
There was once a lot of hype surrounding protein and either its complete or incomplete counterparts. But those days are gone and the myths have been debunked.
You can rest assured that – as long as you vary your protein sources – you are getting all the different types your body needs.
We no longer think of proteins as complete or incomplete, rather, each has a specific amino acid profile.
This might mean you are vegetarian, or you eat meat as well all of which are awesome sources of protein.
I personally enjoy protein from plants, seeds, nuts, grains, meats and cheese. That’s my favourite way of eating.
You don’t have to always go too crazy on eating clean, but for weight loss, higher protein is awesome.
PROTEIN FOR FAT LOSS WHILE YOU ARE MAINTAINING MUSCLE MASS
Alright, so of course there are readers of this website who are athletes whether for sports, strength or bodybuilding.
Protein requirements for athletes are different than for your average Joe out there. We’ll have a closer look at this concept below.
Several studies published have pretty much confirmed that you only need about 1g of protein per pound of bodyweight. This is especially important for your “cutting phase”.
In order to combat the effects of catabolism on muscle fibres, a higher protein intake during a cutting phase is said to help with that.
We need protein to build and repair muscle, and we need it to stop our muscles from disintegrating and dying off.
Consuming about 1g of protein per pound of bodyweight when cutting and about 0.8g per pound while maintaining or lean-bulking is your best bet.
PRO-TIP: VIDEO BY VITRUVIAN PHYSIQUE ON “HOW MUCH PROTEIN YOU REALLY NEED”
Here’s an awesome video by Igor Opeshansky from Vitruvian Physique on your ideal protein requirements daily.
Igor is natural bodybuilder from Canada, and I’ve been following his stuff for a while now since he’s always pretty much spot on.
Have a look.
CAN YOU COMPOUND THE FAT LOSS BENEFITS BY EATING EVEN MORE PROTEIN THAN YOU NEED?
Of course you’re always free to do whatever you want with your body, but if we’re speaking from an athletic standpoint, you should limit your protein intake.
Let me explain below.
If you’re an athlete, your body most likely depends on carbohydrates as fuel for your workout or sporting event. If you’re already losing fat and eating fewer calories than you need, energy stores will already be somewhat depleted.
As you just learned above, you’re now aware of how much protein you actually need so eating more than needed is really just not leaving much room for carbohydrates.
Eating fewer carbohydrates than the ideal amount for your body can leave you feeling weaker than you should in the gym.
Therefore, I never recommend eating more than the 1g as described above per pound of bodyweight. I don’t really even like protein that much to be honest so wherever I can skip it, I will!
FAT LOSS: IT’S NOT JUST ABOUT PROTEIN
On sort of a final note here, I hope you’ve been able to take something away from this article. Whereas more protein can help you lose weight faster, it’s not just about the protein.
You’ll actually have to learn how many calories you should be eating for weight loss, and then using protein to make dieting easier.
Stuffing yourself full of sugar, empty carbohydrates and fatty foods will not fill you up, and will make you more likely to experience food cravings.
Food cravings are your enemy in terms of fat loss. Learning to maximise your techniques to counteract that effect will do wonders for your fat loss journey and will help you stick to it!
FINAL THOUGHTS & CONCLUSIONS
If you are trying to lose weight, eating more protein could make it easier for you.
You’ll feel fuller for longer and you’ll have less hunger that can be satisfied with junk food.
That said, you don’t need to go overboard with protein and you should really only get about 1g per pound of bodyweight every day.
For athletes, it’s important to eat slightly more protein than the average person in order to preserve performance and muscle size but again, there’s a limit.
And finally, don’t overthink things! You don’t have to be stressed out and anxious about your exact protein intake. Especially not for fat loss.
Eat a little bit more to keep yourself fuller for longer, and you’ll be all set to lose as much weight as you need to!
How much protein do YOU eat per day? More than 1g per pound of bodyweight or less? We’d love to hear your thoughts!