We should be eating DOUBLE the amount of protein we are, claims a dietician.
Professor Stuart Phillips, an expert in muscle growth from McMaster University in Canada, says the current guidelines are outdated.
Most food organisations suggest protein should be 10% to 35% of your calories, so around 84g per day.
Expert says we should be upping our protein intake
This is around the equivalent of one medium-sized chicken breast, but Professor Phillips says it should be double this!
In fact, Professor Phillips recommends eating at least 1.2g of protein per kg of body weight daily.
“For 20-plus years, I’ve been saying that the recommended dietary allowance of protein is insufficient,” he told BBC Radio 4 show The Food Programme.
“Recommendations are based on studies done a long time ago, and now we have much more accurate ways of measuring and determining protein intake.”
Protein helps to build and repair muscle growth, increase energy, regulate hormones, among many other things.
Why protein is great for shredding fat
Having protein incorporated into your meal plans is pivotal for shredding fat!
Protein is an essential macronutrient that we basically cannot live without and can be incorporated into many meals.
Protein and fat shredding
When thinking about weight loss, we pretty much know by now that we should be eating protein with every meal. Protein helps to keep us full as it stays in the stomach longer compared with carbohydrates.
Quality protein also helps you sustain muscle during weight loss, improve muscle fitness, immunity, and antioxidant function, build HDL (good) cholesterol and enhance insulin and leptin function – all of which contribute toward optimal weight management efforts over time.
3 main benefits of protein for weight loss
- Eating adequate proteincoming from food fuels fat burning while preserving lean muscle – i.e. you won’t be “skinny fat” when you lose weight – you will look lean and toned.
- Protein keeps you fuller for longer – and that means there will be less chance of snacking on sugary foods that go straight to your thighs.
- Your body uses the amino acids in protein to build lean muscle, which makes you stronger and also burns calories even when you are not active.
Why protein is great for shredding fat
10 amazing facts about protein
1. Meat isn’t always the best source of protein
When we think of protein, we automatically think of large cuts of beef or chicken. But you can actually get just as much protein from plants, such as edamame beans, nuts, peanut butter, tofu soya beans and lentils, as well as eggs and dairy.
2. You need around 50 grams of protein a day
Protein is found in every cell in the body, and the protein we consume is used to build and repair tissues.
It is also used to make enzymes and hormones and is important for building bones, muscles, cartilage, skin, and blood.
We all know about having at least 5 portions of fruit and vegetables, but did you know you should be aiming for around 50 grams of protein per day?
3. You can be protein deficient
You’ve probably heard about being iron or vitamin D deficient, but you could also be protein-deficient. If you suffer from a lack of protein, you could lose muscle mass.
Other symptoms include the reduction of red blood cell production as well as joint pain.
4. Your hair and nails are made of protein
If you are protein deficient, you may notice it in your nails and hair, as these parts of the body are made up largely of protein. In the worst cases, people who are lacking in protein may find their hair starts falling out.
5. Eating too much protein is dangerous for the body
On the flip side, eating too much protein can cause stress on the liver and kidneys because they have to work harder to break down the extra protein.
6. Protein keeps you fuller longer than carbs
By eating small amounts of protein at every meal, you’ll actually feel fuller for longer. In fact, the body takes longer to break down protein than it does carbohydrates.
It will also help you curb those pesky cravings!
7. It helps build muscle
This is why we think of bodybuilders bulking up on beef! With the right exercise and a balanced diet, protein is the building block in helping muscles grow.
8. Protein helps your eyes function
Cataracts are caused by the breakdown of proteins in the lenses of the eyes. People who follow a healthy diet full of fruits, wholegrain and high in protein may have a decreased risk of developing cataracts.
9. A plant-based protein-rich diet may help you conceive
Researchers have found that women who get most of their protein from plant-based sources are less likely to experience ovulation problems. This may be due to the lower levels of hormones in meat.
10. A diet rich in protein helps you focus
Feeling distracted? Try upping your protein. Your brain needs a steady supply of amino acids, which are found in all protein-rich food.
5 protein-rich foods that will keep you on track to achieve your weight loss goals
Check out our protein-packed chicken burrito recipe
And our healthy protein-packed chocolate bites!
Find the recipe for these here.
Are you ready for easy, quick and affordable?
