How Much Protein For A Fat Loss Diet For Men
Calorie restriction and protein intake is important for men trying to reduce body fat, but maintain lean muscle mass. Consuming a high-protein diet can help prevent the loss of lean muscle mass commonly associated with weight loss, according to a study published in a 2010 edition of Medicine and Science in Sports and Exercise. Combining a high-protein diet with low-carb intake is associated with more fat loss during the first six months of dieting, according to the Academy of Nutrition and Dietetics.
Where To Get Enough Protein
While there might not be a perfect formula that works for everybody, getting the ratio right for your needs is essential. If you are trying to increase the amount of protein in your diet, you should consider adding:
- Chicken breast – easy to cook and highly versatile, chicken breast without the skin is among the leanest protein sources. Please note chicken lack a diverse amount of amino acids than beef
- Venison – while less usual on our tables, venison boasts only 2.5 grams of fats for every 100 grams of produce.
- Turkey – similar to other kinds of poultry, it is lean and presents only 7 grams of fats for 100 grams.
- Beef and Pork Chops – whether its rib-eye or fillet, ensure to cut out the fat!
- Seafood and fish – Try to stick to leaner cuts, such as white fish fillets
- Eggs – Chicken or duck eggs will do the trick. Don’t focus on eating only egg whites, the nutrition is in the yolks.
Other ingredients such as muscles, lamb, prawns, duck, and goose are just as viable but might require increased expenditure. The type of lean meat you prefer depends on your budget, need for variety, and taste.
Other Circumstances That Can Increase Protein Needs
Regardless of muscle mass and physique goals, those who are physically active need more protein than those who are sedentary.
If your job is physically demanding or you walk a lot, run, swim, or do any sort of exercise, you need to eat more protein.
Endurance athletes also need significant amounts of protein about 0.50.65 grams per pound of body weight (
This can help prevent osteoporosis and sarcopenia, both of which are significant problems among older adults.
People recovering from injuries may likewise need more protein .
People who are physically active, as well as older adults and those recovering from injuries, have significantly increased protein requirements.
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Protein Increases The Thermic Effect Of Food
The thermic effect of food is the cost of digesting your food.
Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest cost of all the three macronutrients.
While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.
In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day .
However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the cherry on top of adequate dietary protein during weight loss.
You can track things like the thermic effect of food, total daily energy expenditure, and macros with the NASM Weight Loss Calculator.
Foods To Limit If You’re Trying To Lose Fat
With “everything in moderation” in mind there are a couple of across-the-board recommendations for what not to eat when trying to reduce body fat.
The ‘hidden’ calories in alcohol are hard to swerve thanks to their association with relaxing and unwinding or celebrating and having a great time. However, they can quickly add up to the equivalent of a few extra snacks or a small meal should you imbibe on the reg. Plus, alcohol can impact your sleep and how efficiently your body is able to repair. Not the one.
Not-so-nutrient dense and usually quite moreish, processed foods often pack a calorie wallop without the satiation of more nutrient-rich foods such as lean protein, vegetables and treats such as antioxidant-rich dark chocolate.
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Claim: High Protein Causes Liver Damage
The liver, like the kidneys, is a major processing organ. Thus, its the same deal as with kidneys: People with liver damage are told to eat less protein.
Yes, if you have liver damage or disease you should eat less protein. But if your liver is healthy, then a high-protein diet will not cause liver damage.
Verdict: Theres no evidence that high-protein diets cause liver damage in healthy adults.
How Much Protein Should I Eat To Build Muscle
If youâre trying to build muscle, youâre going to want to eat enough protein to induce muscle repair and growth.
Proteins are the building blocks of muscle, so youâll need plenty if youâre looking to build a muscular physique!
If youâre of healthy weight, active, and wish to build muscle, aim for 0.64â1.09 g/lb .
There is some evidence that a higher range might be beneficial. Not so much in gaining more muscle, but to minimize fat gain during a bulking phase.
As we mention in our guide, 12 Tips to Gain Weight Quickly, you might put on a little fat when eating in a caloric surplus to grow muscle.
More protein may counteract this a little.
If youâre an experienced lifter on a bulk, intakes up to 1.50 g/lb may help you minimize fat gain.
Now of course, if you want to grow muscle, you canât just eat proteinyou also need to strength train!
Luckily, were experts on that.
Here are some resources to begin your training:
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I’m A Beginner Is There A More Simple Way
If you’re not up for calorie counting or tracking meals and would prefer to take a more intuitive approach to fat loss, Rabess suggests making small changes gradually.
‘I’d advise increasing plant-based foods in your diet this includes dietary fibres, wheat and grains, fruit and vegetables, seeds and nuts, pulses and legumes and limiting your intake of processed foods and foods high in saturated fats.’ An understanding of portion sizes is also important, she says. Here’s a portion control guide to help you.
Contrary to what diet culture would have you believe, cutting out entire food groups is a bad idea, she adds. ‘This will lead to a restrictive diet that is unsustainable and likely cause a yo-yo effect with weight loss and regaining,’ Rabess says. ‘Don’t demonise your food or seeing meals like good or bad or cheat days or treats as this could develop into an unhealthy relationship with food.’
Types Of High Protein Low Carb Diets
Some of the most popular commercial diets commonly considered high in protein and low in carbs dont truly fit into both categories.
Notably, many people regard the Zone Diet and Sugar Busters Diet as high protein, low carb. However, these diets are moderate in carbs, as they typically provide about 40% of calories from carbs.
Additionally, many popular low carb diets, such as Atkins and ketogenic diets, are not considered high protein, low carb. Instead, theyre high fat, low carb or high fat, very low carb, and they only contain moderate amounts of protein.
In fact, no branded diets are known to conform to this pattern.
If youre interested in a strict high protein, low carb diet, you may need to count calories, protein, carbs, and fat to stay within your macronutrient ranges.
This can be difficult, so most people prefer to loosely follow a high protein, low carb diet by replacing high carb foods with protein sources.
Theres no set macronutrient range for a high protein, low carb diet, so most people tend to swap much of their typical carb-heavy foods with protein sources.
As such, high protein diets may provide numerous benefits as may low carb eating patterns, which are often associated with weight loss.
Thus, combining the two diets may give numerous advantages.
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Protein For Building Muscle
The more protein in your muscles, the bigger and stronger your muscles can get.
Bodybuilders have long known that there is an anabolic window after a workout during which muscles are especially greedy for amino acids.
So, if youd like to build muscle, make sure you eat a protein-rich meal within a few hours after training. Some advanced folks also like to add branched-chain amino acids or essential amino acids as a during-workout or after-workout supplement.
Here, it seems that a fast-digesting animal protein supplement is better at getting your body to make more muscle compared to plant-based protein . Of course, you can also just eat real food after working out.
How To Calculate Your Daily Protein Intake
Knowing protein is such an important nutrient for those looking to lose weight while maintaining or even building muscle, you may wonder exactly how much protein you should be consuming each day. The previously mentioned 0.8 grams per kilograms of bodyweight per day, which translates to about 0.36 grams of protein per pound, is a decent starting point.
However, most people who are looking to lose weight and are focused on a high protein diet will likely want to increase that ratio. An article published by Harvard Medical School last year called the 0.8 grams of protein per kilograms of bodyweight ratio modest, pointing out that following the RDA would result in only about 10% of daily calories coming from protein sources. It further suggests that consuming between 15% and 25% of your daily calories from protein sources can be beneficial to help you with muscle growth and retention.
A ratio of anywhere from 0.4 grams of protein per pound to as high as 0.7 grams per pound is typically used by professional athletes or others who engage in lots of exercise. Experiment with different ranges to see what kind of protein intake your body needs to help you feel full enough to achieve your weight loss goals.
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What Are The Health Benefits Of A High
Making sure that every meal and snack have a good source of protein in them will help keep you more focused and feeling satiated and satisfied throughout the day, Zeitlin says. Protein also helps build and maintain strong muscles so you may notice your body looking a lot leaner, even without working out.
Additionally, if youre cutting back on a lot of white flour items to make room for more protein then youll also reduce the amount of inflammation in your body, which may be contributing to weight gain. You may also notice that your skin looks clearer and brighter with less white starch and more protein, says Zeitlin.
This Is Exactly How Much Protein To Eat A Day For Weight Loss
Protein’s ability to increase calorie burning, decrease hunger, and maintain muscle mass makes it sound too good to be true and it can be. So before you start eating eggs with a side of grilled chicken for every single meal, remember that it is possible to have too much of a good thing. Excess protein in your body will wind up stored as fat, but how do you know when you’ve crossed that line?
If you’ve heard you should consume a set amount, like the recommended daily allowance for the average man and woman 56 and 46 grams, respectively throw that number out the window. The perfect number of grams is different for every person depending on their weight. Lucky for you, we spoke to Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios for answers. Once you’ve calculated your specific amount, hit the store with our list of best-ever proteins for weight loss and stock up.
How Many Calories Should I Eat To Lose Weight
This is a question about your calorie deficit: once you know the calories you burn in a day, how many should you eat to lose weight?
In order to lose weight, you should eat less than your daily calorie burn, because the body will then use stored fat for energy once its not getting enough energy from your diet. This, in turn, causes weight loss.
Its generally understood that a good rate of weight loss is one to two pounds per week, and that a deficit of 3,500 calories will likely produce a pound of weight loss. Again, this varies from person to person and its important to speak with a doctor before attempting a weight loss plan, but in broad strokes, most agree that a goal of one pound of weight loss, or a 3,500-calorie deficit per week, is reasonable.
Lets say your BMR is 2,500 calories per day. To lose a pound of weight a week, you can take the approach of eating at a 500-calorie deficit every day to produce a 3,500-calorie deficit at the end of the week, like this:
- Monday: 2,000 calories
- Total deficit for the week: 3,500 calories
You can also cycle calorie intake throughout the week. Many find it beneficial to eat more calories on days they exercise, so another strategy that might be useful for gymgoers would be:
- Monday : 2,500 calories
- Tuesday : 1,500 calories
- Wednesday: 2,500 calories
- Thursday : 1,500 calories
- Friday : 2,500 calories
- Saturday : 1,750 calories
- Sunday : 1,750 calories
- Total deficit for the week: 3,500 calories
We Looked At All The Studies And Spoke To Multiple Experts To Land On The Ideal Number
When it comes to building muscle and losing fat, few questions can be as confusing as that of how much protein you should consume. The FDAs suggestions for avoiding a protein deficiency are a lot lower than what the average lean, muscular person will tell you they eat. Whats the minimum and is there a maximum? We talked to multiple experts and look at a ton of research to land on the formulas used in this calculator.
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It Turns Out Calories Aren’t The Be
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When it comes to losing weight, most of us are concerned with calorie intake – but one expert says it could be time to look elsewhere.
According to Alexandra Miller, a corporate dietician, protein should be your focus.
Why? It turns out that eating adequate protein is essential to your weight-loss success as it keeps you feeling fuller for longer, repairs muscle tissue and ups your energy levels.
How To Get More Protein In Your Diet
Considering that you need to eat at least 1g of protein per pound of body weight per day to lose weight, youre going to need to find some ways to get more protein in your diet. Adding at least 4-6oz of high-quality lean protein per meal will help you get at least 80-100g of protein per day. High quality sources of protein can include lean meats, chicken, fish, dairy, or plant-based options like beans, legumes, and nuts, and seeds.
Including protein rich snacks, such as edamame, Greek yogurt, protein chips, and protein bars, will also help you hit your protein intake to help you lose weight. Protein powder, such as whey protein isolate or plant protein can also help you get 20-25 more grams of protein per dayto help you lose weight, increase muscle mass, and improve recovery. You can even add a scoop or two of collagen to your post workout protein shake and get another 10g with the added joint and beauty benefits.
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How Much Protein Should I Eat In A Day
As we cover in our guide How Much Protein Do I Need to Eat, youâre going to find all sorts of different recommendations for how much protein you should be consuming.
For example, the current international Recommended Dietary Allowance for protein is 0.4g per pound of bodyweight .
In our opinion, and as described in this review article the RDA for protein is too low and should be higher regardless of your body composition.
Our calculator actually starts you off at 0.54â0.82g per pound of bodyweight , which tops out at over twice the level of the RDA.
Also, the amount of protein you eat will depend on your individual goals. Thatâs why we have so many variables in our protein calculator.
The RDAâs blanket recommendation for protein intake is oversimplified.
Weâll dive into this further in the subsequent sections.
One final point: we gave you a wide recommended range of protein, because people vary quite a bit in their protein needs.
So donât take our protein recommendation as gospel!
Consider your results here as a starting point. Try one range, see how you feel, and take it up or down from there.
If you respond well to a protein intake thatâs not within our recommended range, donât sweat it!
The protein recommendations here come from studies, and studies are based on averages. You may be an outlier.