Consuming a bit more protein in your diet has many benefits for your body including helping you to lose weight as studies show that protein is the most filling macronutrient which reduces our hunger hormone Ghrelin and it helps us to feel full for longer as it slows down digestion. By consuming a bit more protein in your diet you will fuller so your daily calorie intake may decrease without trying to restirct calorie intake.
WHAT IS THE BEST WAY TO DO THIS
- Substitue for example your cereal in the morning for a protein meal such as scrambled eggs, omlette, smoked salmon, yogurt with nuts and seeds or if you like your cereal eg granola have this with a greek yogurt to increase your protein content.
- Add a little bit more protein with each meal by increasing more meat, fish or beans and reduce the serving of carbhoydrate (eg potatoes, rice) to remain in a calorie deficit.
- A protein shake is a good way to increase your protein intake especially if you do not have a lot of preparation time or often feel hungry after your workout. Consuming protein after a workout will also enhance protein synthesis. Just add the powder to milk, water or to a yogurt.
Whey protein is high in protein or whey isolate if you are sensitive to dairy. Other alternative shakes on the market are soy and casein powders. For Vegans there are some alternative protein powders such as brown rice, potato and pea but it is important to try and use various soucres of proteins so you get all your essential ammino acids eg quinoa, lentils, beans, seeds and nuts.