Eat more calories and lose more fat: the power of protein!

In the world of health and fitness, the advice to "eat more calories and lose more fat" might sound like an oxymoron. However, at Coastal Bodies, we’ve seen how emphasising the right nutrients can lead to incredible transformations, and protein sits at the top of that list. Let’s explore why increasing protein intake is not only beneficial but crucial for your fitness goals, especially in the context of our Western diets.

‍The Western Diet: A Carb and Fat Heavy Landscape

‍In many Western countries, our dietary habits lean heavily on carbohydrates and fats, often leaving protein as an afterthought. This imbalance in our diets can be a significant barrier to achieving optimal health and fitness. Carbs and fats are essential macronutrients, but when consumed in excess without adequate protein, they can lead to unwanted weight gain and poor body composition.

‍Why Protein is Essential

‍Protein is the building block of our muscles and plays a critical role in nearly every function of the body. It’s not just about muscle gain; protein is crucial for repairing tissues, producing enzymes and hormones, and supporting overall health. For those who are serious about fitness, increasing protein intake can lead to:

1. Increased Muscle Mass: When you consume enough protein, especially in conjunction with resistance training, your body is more efficient at building and repairing muscle tissues.
2. Improved Metabolism: Protein has a higher thermic effect than carbs and fats, meaning your body burns more calories digesting protein. This boost in metabolism can contribute to fat loss over time.

The Science Behind High Protein Diets

‍A scientific review examining the effects of different macronutrient compositions on body composition revealed remarkable findings. The study compared what happens when individuals overfeed with a Western diet rich in carbs and fats versus a diet high in protein. The results were astounding:

• Less Bodyweight Gain: Participants on a high protein diet gained less weight compared to those on high carb and fat diets, despite consuming the same or even more calories.
• More Muscle, Less Fat: Not only did the high protein group gain more muscle, but they also lost more fat. This finding highlights the importance of protein in improving body composition.
• No Adverse Effects with High Protein Intake: Even when consuming more than 2 grams of protein per kilogram body weight, the participants did not experience negative effects on their body composition. In fact, even on an 800-calorie surplus, they still lost more fat compared to their carb and fat counterparts.

How Much Protein Do You Need?

‍Many individuals who come to Coastal Bodies are surprised to learn they are not meeting even the basic protein requirements. For those looking to lose fat and gain muscle, we recommend a protein intake of at least 1.4 - 1.8 grams per kilogram of body weight. For individuals engaging in intense training or looking to maximise muscle gain, this number can go up to 2.0 - 2.5 grams per kilogram.

‍Practical Tips to Increase Protein Intake

‍Incorporating more protein into your diet doesn’t have to be complicated. Here are some practical tips to get started:

• Choose Lean Protein Sources: Opt for lean meats like chicken, turkey, and fish. Plant-based options like beans, lentils, and tofu are excellent for those following a vegetarian or vegan diet. However, a vegetarian or vegan diet must be closely monitored to ensure all essential amino acids are adequate as they are an incomplete source of protein.
• Snack Smart: Include high-protein snacks such as Greek yogurt, cottage cheese, or a handful of nuts.
• Protein Supplements: For those who struggle to meet their protein needs through food alone, protein supplements like whey or plant-based protein powders can be a convenient option.
• Balance Your Meals: Ensure that every meal includes a good source of protein, balanced with healthy fats and carbs to support overall health and fitness goals.

Conclusion

‍At Coastal Bodies, we are passionate about helping our clients achieve their fitness goals through a balanced and protein-rich diet. The evidence is clear: increasing protein intake can lead to better body composition, enhanced metabolism, and improved overall health. By making protein a priority in your diet, you can eat more calories, lose more fat, and enjoy a healthier, stronger body.

References‍

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786199/