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could protein be the miracle food that
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helps you lose weight
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today i'm going to tell you everything
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you need to know about protein
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for weight loss and how to make sure
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that you're getting enough of the right
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in your diet to stay on your fat loss
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hey guys i'm ed whittaker performance
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nutritionist and fat loss
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muscle building expert this is the
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channel that brings you the need to know
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info on how to fuel your body
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and train to be your strongest self to
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answer the question you have all come
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higher protein diets have shown the
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ability to help with weight management
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of course a healthy balanced diet is the
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key to keeping those extra pounds at bay
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but something about this mighty
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macronutrient seems to be helping people
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first there's the thermic effect of food
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or thermogenesis thermogenesis is the
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natural increase in heat in that your
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body produces which uses energy
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protein causes a higher rate of dietary
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thermogenesis than other nutrients
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research in the nutrition and metabolism
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journal explains that eating protein can
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actually allow the body to blast through
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up to 20 to 30 percent more calories
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than carbohydrates and fats
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next there's satiety simply put protein
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helps you stay fuller for longer which
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decreases the chance of you
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accidentally grazing your whole way
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through a package of biscuits
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and that share bag of doritos between
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your meals based on the visual analog
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scale which measures perceived appetite
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people have been found to be fuller
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versus a 19 protein meal also muscles
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are metabolically active which means
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that they require energy to simply exist
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so the more muscle tissue you have the
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more calories your body will burn every
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you do still have to be mindful of the
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energy you're consuming versus the
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energy you're expending
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lastly protein preserves muscle if
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you're trying to lose weight through
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and you're restricting your energy
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intake it's still really important that
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you maintain an adequate
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intake of protein otherwise your body
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will be burning muscle mass for energy
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as well as fat which is
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less than ideal for that sculpted
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physique you had in mind in fact a study
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by bossy wetfoot and mullet in 2014
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found that a normal weight person can
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of 35 fat-free mass i.e muscle whilst
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if you want to hold on to your muscles
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spread your protein out throughout the
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day in four to five servings of at least
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20 grams and you'll need to make sure
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that you're doing regular resistance
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training to encourage the turnover of
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so are there any negative health effects
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from having a high protein diet
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nope not in healthy people with no known
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but there are calorie concerns too much
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protein and you're not going to get
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enough carbs and fats to stay healthy
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whilst keeping your calorie deficit
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what about supplements to hit your daily
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protein goal you might want to
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supplement with a protein powder you
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want to aim for a protein powder that's
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lower in fats and carbs but still has a
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and that is lower in calories products
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like clearway isolate
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impact whey isolate and clear vegan
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protein are all lower in calories so are
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a good choice for weight loss you might
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want to avoid mass gainers as they
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contain a lot more calories and carbs to
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sum up protein is essential for
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preserving muscle mass when dieting and
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also it makes dieting a lot easier
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just make sure you spread it throughout
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the day and eat enough of the stuff for
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i hope that's answered your questions as
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always if you have any more
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let me know in the comments remember to
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like and subscribe to my protein youtube
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channel for more great evidence-based
