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How to lose weight with protein
Author: Timko Ilya - master of the whole project and fitness trainer. All articles by the author ➤
As paradoxical as it may seem, protein is suitable for completely opposite goals. It is effective both for gaining mass and for losing weight. Essentially, only diet and training will "decide" whether you will be cutting or gaining weight on it. But let's go through everything in order. How Does Protein Help with Weight Loss?I’ll say right away that protein does not directly lead to weight loss. In other words, it does not force the body to get rid of fat. Its primary function (for athletes) is to provide muscles with amino acids for their recovery and growth. But what does this have to do with weight loss? – you may ask. Every person trying to lose weight (if they think logically) must take care not only of burning fat but also of preserving muscle mass and preventing it from burning along with the fat. Remove fat and muscles from the body, and what remains? Only bones. To prevent muscle breakdown, they need strength training and protein. Approximately 2 grams of protein per kilogram of body weight. The mechanism is quite simple. Against the backdrop of systematic training and a weight-loss diet, the body loses excess weight. The term "excess weight" includes both fat and muscles. Of course, we cannot “command” the body not to touch muscle tissue. But we can compensate for muscle loss to some extent. The more protein we consume, the faster new muscle tissue will be synthesized to replace that which has been broken down by our bodies for their needs. Therefore, protein (the nutrient) does not so much help you lose weight as it helps you lose weight correctly, maximizing the preservation of your muscles. You must understand that protein will only help you lose weight under the right training and diet. And I can say with 100% certainty that proper weight loss is impossible without an adequate amount of protein and without exercise. How to Take Protein for Weight Loss?First and foremost, you must ensure that while taking protein, you consume 15% fewer calories than you expend. You can find out how much you expend here. And how much you consume can be calculated here. And this is quite simple. If you consume fewer calories than you expend, weight will drop. Conversely, if you consume more, weight will increase. Here are ready-made weight loss diets for men and for women. In any of these diets, there are snacks between the main meals. There are typically 2 such snacks. So, instead of these snacks, you should drink protein. In this case, your total calorie intake for the day will remain the same. However, the amount of protein consumed will increase sharply. And that’s exactly what we need. In general, protein can replace any meal. From a physiological perspective, this isn’t critical. It's just that replacing snacks is much more convenient than breakfast or dinner. If you only have protein for breakfast, you will want to eat again in an hour. It is best to mix protein with water or skim milk. The latter option is tastier. Whether it is thick or thin is not crucial. It’s up to your preference. Now let's figure out how much you should drink. Let's say you weigh 80 kg. Then you need about 160 grams of protein per day (2 g per kg of body weight). Statistically, the average person gets about 1 g of protein per kg of body weight from regular food. Therefore, you get about 80 grams of protein from regular food, leaving you with a deficit of 80 grams you need to obtain from protein supplements. This means you need approximately 100 grams of protein (there's no protein that is 100% pure protein). I hope you understand the essence. So, divide these 100 grams into 2 servings (50 grams for each snack). And that's how you'll consume it. Ideally, on training days, the second protein snack should be immediately after training. What Protein Is Best for Weight Loss?This is also an important question. You should choose a protein with minimal carbohydrates and fats, and maximum protein content. The maximum protein content should be at least 80% or higher. Such proteins tend to be rather expensive. The more protein in it, the less fat and carbohydrates it contains, and the more expensive the product becomes. Below, I would like to present several good products that are, in my opinion, of good price-quality ratio:
In conclusion, let me share a story. There was a chubby guy I trained, who had about 20 kg of excess weight. He simply worked out 3 times a week without any diets. One day, over the course of 2 months, he lost 14 kg! I asked him how he did it. He said that for those 2 months he practically didn't eat regular food and only drank protein 4 times a day! Of course, this is an extreme case, and I am not encouraging you to do the same. But the fact remains. Good luck! SIMILAR ARTICLES
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