The Key Ingredient to Losing Fat and Building Muscle

If you want to make serious changes to your body, nutrition is key. I would make the argument that weight loss is 90 percent diet and 10 percent exercise. As awesome as it would be, you simply can not out exercise poor nutrition. Without a solid nutritional foundation made of unprocessed whole foods, you're highly unlikely to ever obtain the results you are working so hard in the gym to achieve. When it comes to eating for weight loss and building muscle, protein is the king of all nutrients to focus on to bring optimal results. Protein is made up of amino acids which are the building blocks for muscle. These amino acids rebuild and repair muscle tissues through out the entire body. In addition to its role of maintaining and building lean muscle mass, protein also satiates hunger more efficiently than any other nutrient, making you feel full for longer.  Furthermore, protein has a higher thermogenic effect than other nutrients, meaning your body burns more calories while digesting it.  Dr. Mike Roussell, bodybuilding.com writer and nutritionist, contends that "when protein is consumed the body burns 20-30% percent of the calories consumed through processing [digesting] it".  Lastly, there are overwhelming amounts of research studies that have confirmed that diets high in protein are ideal for weight loss and muscle growth. 

Interested in getting started in eating a diet higher in protein? Here is the information you will need to get you started!

How much protein should you eat? 

The answer to this question will vary greatly based on the authority you are asking. The American government's RDA (recommended dietary allowance) would
tell you to consume an amount much lower than what the American College of Sports Medicine or any fitness authority would recommend you consume if you are working out. In my prior post, What to eat to lose weight and Build Muscle , I discussed the obvious flaws in the government's dietary recommendations and that for an individual seeking to lose weight they were not the ideal guidelines to follow.  Research supports that eating anywhere between .8 - 1.5 grams of protein for every pound that you weight is the ideal amount for changing body composition, fat loss and muscle gains. Based from my own experience, I suggest a starting point of eating 1 gram of protein for every pound that you weigh, so a 150 pound woman would consume 150 grams of protein. Of course, like everything in life there is not a set formula that will work for everyone, it is likely you will need to adjust the number based on your body's response and needs.

What types of protein should you consume? 

Your focus should be on a variety of unprocessed lean protein sources from animals and plants.  So while yes technically bacon pumped with nitrates and preservatives may be a source of protein, it isn't an ideal choice when it comes to weight loss or your health in general. God made foods are the ideal choice. Animal sources of protein contain greater amounts of amino acids which as previously mentioned have many incredible benefits.

How much protein is in a serving of some common protein sources?

Sources:
Thermogenic Effect of Food
40 High Protein Foods