If you are trying to lose weight and kick fat to the curb, do not underestimate protein.
Protein is essential for weight loss because it promotes fullness so you don’t go back for seconds. A high-protein meal or snack will make you feel full longer, keeping you from consuming unnecessary calories. Protein also aids in weight loss because it boosts metabolism, reduces appetite, and changes different weight-regulating hormones.
Here are some protein-rich snack ideas to incorporate more protein into your diet:
How much protein should you be eating?
So how much protein do you need? The amount will vary depending on your weight and your fitness goals. Most people need 1g of protein per pound of lean body mass, consumed over 5 or 6 small meals throughout the day. To get an understanding of your lean body mass, visit your local Edge Fitness Club and ask for an Inbody Scan at the front desk!
Here’s an example of how much protein a 150 lb woman needs. Say her goals are weight loss and fat loss. If her current lean body mass is 30%, she has a lean mass of 105 lbs. She should eat about 105g of protein a day, split up over 5 or 6 meals. That may sound like a lot but it’s easier to eat than you’d think!
- Hummus and veggies
- Turkey wraps
- Hard-boiled eggs
- Edge protein shake
- Energy bites
- Protein bars
- Handful of almonds/nuts
When making a protein shake at home or buying protein bars, make sure to look at the nutrition labels! Oftentimes, high protein bars also contain a lot of sugar. Opt for something that maybe has fewer grams of protein but also has less sugar!
Protein powders VS. natural protein in foods
It’s easy and convenient to drink a protein shake versus rummaging through the fridge or cupboard for a healthy snack. But which one is better for you? Both will provide essential amino acids and fill you up to curb your hunger.
Pre-made shakes and bars help support weight loss by providing a satisfying and nutritious meal with fewer calories. Powders and shakes are quick and convenient and often deliver a higher dose of protein than what is readily available in natural foods. Protein-rich foods can sometimes have more nutrients like iron and calcium than a shake or bar.
The bottom line is to eat a variety of proteins and learn how to make good food choices that will help you meet your goals. So whether that’s sometimes a shake, or sometimes a bag of nuts, both are beneficial. Eating a mix of healthy foods and supplementing when needed with powders or shakes is recommended.
Eating the right amount of protein and working out at The Edge Fitness Clubs will get you to your goals faster. We can help you burn fat and become fit and trim. Visit one of our clubs for free today with our guest pass and kickstart your weight loss journey! Already a member? Speak with one of our personal trainers to get a personalized nutrition plan that suits your fitness goals.