Okay. So the women in my C4 – Consistency Challenge are working on consistency with their nutrition and fitness.
We are starting consistency with nutrition by logging everything we eat using My Fitness Pal, or similar app, but focusing primarily on PROTEIN. I would like to give a little more detail on WHY and HOW MUCH. I am trying to keep this short – hitting on the most relevant points for our purpose. There is a TON out there about this topic and I would be happy to discuss it further.
The two main reasons we are focusing on protein are the following:
- It keeps you full longer
- It helps build and repair muscle
Below are additional details on both:
Protein Keeps You Full Longer
- The thinking behind this aspect of protein is that you will ostensibly eat fewer carbohydrates because you remain full from the protein.
- If your “go to” snack is made up of protein OR carbohydrates and protein you will remain full longer than if you just have carbohydrates – – even a healthy snack like a piece of fruit. Again, the idea being that you won’t be reaching for something else before your next meal.
Protein Helps Build and Repair Muscle
- Protein is the major component of muscle (your brain, hair, blood, skin and nervous system, as well).
- While we are focused on protein to keep us full, we can also use it to build additional muscle. The key here is that muscle, even while at rest, burns more calories than fat. If you “fill” your body up with muscle, you will be an efficient calorie-burning machine.
How Much Protein?
Here is a breakdown of macronutrients that I think makes sense, based on all that I have read. Please keep in mind, this recommendation is not low carbohydrate…I am NOT “pro-low carbohydrate”…not at all.
40-45% carbohydrates
30-35% protein
20-25% healthy fats
These percentages fall in line with the .5 – 1.0 gram of protein per pound of body weight.
EXAMPLE:
130-pound woman
1500 calories/day
x/1500 = 35/100 (cross multiply and divide ;))
35 x 1,500 = 52,500
52,500/100 = 525 calories from protein
525/4 (number of calories/gram of protein) = 131 grams
1 gram per pound of bodyweight
I will follow up next time with recommendations about WHICH carbohydrates, proteins and fats are the best to choose.
The amount of information out there on this subject is incredible. Here are two of the articles I read to refresh my memory and write this article.
https://authoritynutrition.com/how-protein-can-help-you-lose-weight/
http://www.womenshealthmag.com/food/should-you-double-up-on-protein-to-lose-weight
