Think protein is just for beefing up?
Think again. Many experts believe that low carb diets are powerful because of the increase in protein.
How does Protein assist with weight loss?
Number 1: Satiety
Protein has a good satiating effect. In other words, the feeling of fullness and satisfaction is increased after each meal with increased protein intake. This can reduce the motivation to drop out of a lower calorie diet.
Number 2: Energy expenditure
When you lose muscle you can slightly decrease your metabolic rate (the number of calories you burn at rest throughout the day).
This means fewer calories will be burned throughout the day which doesn't help with your weight loss goals. Increased protein can help decrease this slowdown.
Number 3: Thermic effect of food.
Eating protein can result in greater energy expenditure after eating a meal (thermic effect of food). This is because it takes more energy to digest and absorb protein. It can take up to 25% of the energy in each serving of protein to actually process the protein.
Overall - aim for a palm-sized or 2 x palm-sized portions of protein per meal.
Choose a variety of sources. Eggs, meat, beans, tofu, protein powder, yoghurts, seafood.