Facebook

The One Nutrition Hack That Finally Kickstarted My Fat Loss

by | Jun 11, 2019 | Blog

Women in Mirror

If you’ve ever tried to restrict your calorie intake for a diet to lose fat, you’ll likelyknow that it can be difficult to stick to for an extended length of time – depending on how you went about things!

I’d like to outline some simple tips that may make it easier for you to stay on track with your diet when wanting to lose fat.

Let’s look at the role of Protein.
Studies consistently show greater weight loss, and fat loss in high protein diets.

Most of the clients I see report eating under the recommended intake for dietary protein once they keep a food diary. The daily recommended dietary intake of protein is 0.8g per kg of your bodyweight. A little more than this would be ideal for very active people, to aid in recovery from workouts, and maintenance of lean muscle mass during your diet.

One of the toughest barriers most of us will come up against when dieting, is our hunger levels.

Eating a higher protein diet can increase your satiety hormones, keeping you feeling fuller for longer, and may lead to a decrease in overall energy intake – which is the key to your fat loss goals.

Eating more protein has also been shown many times to improve your ability to stick to a diet – another really key element of successful long term fat loss.

Protein requires more energy to metabolise, and has been shown to preserve your resting energy expenditure. (What you burn when at rest – winning!).

How could this look for you?

Steak

Aim for 20g of protein at each meal for the day – here’s a few examples of protein rich foods:

  • 100g Steak
  • 80g Tuna in Spring Water
  • 120g Chicken Breast
  • Eggs
  • 2 Cups Whole Milk

Increase your protein intake at Breakfast!

Omelette

  • Omelette of 1 x egg and 2 egg whites with smoked salmon
  • Wholemeal toast with cottage cheese and avocado
  • Smoothie of Banana, scoop of chocolate whey powder, skim milk and 50g greek yoghurt

Whey Protein is your friend!

Supplements

I used to think that Whey Protein was for the exclusive use of gym bros lifting 200kg… it’s actually a really handy by-product of the cheese making process! It’s a food, not a supplement, and a fantastic way to boost your daily protein intake without upping your calories and fat.

Add a scoop to some cooked oats for breakfast, add to your smoothie or just have as a low calorie snack on the go with a piece of fruit. There are some fantastic vegetarian and vegan plant based protein powders available too.

Practice increasing your daily protein intake and see how you feel!  I personally experienced less cravings, less dips in energy and started feeling fuller for longer once I looked at my protein intake.

 

Comments

2 Comments

  1. Kim

    Awesome post Angie! I like whey but find casein protein keeps me fuller for longer – trick I learned from seeing Jayson.

    Reply
    • Angela Frazer

      Thanks Kim! Yes, Casein is slower digesting so a great option before bed too. Whey consistently shown to be better for recovery and performance so I’ll tend to suggest that first when people are training HIIT. Can do both depending on your budget of course!

      Reply

Submit a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

The Chocolate Diet

Recently, one of my clients described a friend they have who seemingly maintains a healthy weight eating chocolate every day and NO exercise.  Clearly, my client who...

Kimberley Killing It and Keeping It Simple

Kim is no nonsense, gets in and gets it done. She's exceptionally curious and keen to learn the best way to train, and my answer is usually "it depends" lol, which I'm...

Is Joining Group Fitness Right For You Right Now?

It’s no secret that summer can be a particularly busy time for fitness businesses.  The fresh start tends to promote new found motivation for self care and fitness...

My New Year Detox Tips

With a New Year comes a promise of a fresh start, so logically, the idea of cleaning up your diet, and maybe even your insides with a detox is appealing. You might be...

The Value Of Exercising Your Lazy Bone

Like many of my clients, I’m on holidays.  We usually close over the Xmas/New Year period, because who doesn’t need a break from routine by then, it’s usually too...

Don’t Look Back In Anger

A friend asked me yesterday at work what my plans were for 2021.  I blurted out, probably all the stuff I planned for 2020, just moved to 2021.  And there is a bit of...

How To Enjoy The Holidays Guilt Free

​ Classes have been quiet this week, silly season is in full swing!  Everyone is rushing from one place to the other and with all the commitments and expectations it’s...

Elizabeth Making A Lifestyle Shift

The reason I originally joined, vs why I’m here today are 2 different things.  When I joined, I was aspiring for leadership roles at work, I had weight to lose, so it...

No One Is Going To Sort It For You

I was lucky enough to catch up with a group of girlfriends this weekend, share some cheese and wine, and of course lots and lots of conversation. One of the topics...

My Biggest Training Mistakes

One of my big personal (and professional) values is honesty.  So I think it’s important to admit mistakes.  It’s part of the process and it’s part of moving forward, in...