• Simon Olney

EAT A BIT MORE PROTEIN TO LOSE A BIT MORE WEIGHT!


ARE YOU MISSING A TRICK WITH YOUR WEIGHT LOSS EFFORTS?


Protein is more important than you think. If your meals and snacks are light on protein, you could be making things harder for yourself.


The good news is it’s easily fixed!

WHY IS PROTEIN IMPORTANT FOR WEIGHT LOSS?


Protein is pretty low in calories, and tends to be naturally low fat. Protein has 4 calories per gram (the same as carbs, by the way).


Fat has 9 calories per gram! Now think how easy it is to overeat on fats, compared to protein. (Peanut butter instead of Greek yoghurt, for instance). Even the carb foods we tend to overeat are actually fats and carbs (crisps, icecream, bakery items…)

So protein is difficult to over eat (it’s certainly easy to moderate you intake!) And it’s low in calories per gram, and tends to be naturally low in fat.

Gold star number one for our pal protein!

HOW DOES EATING MORE PROTEIN HELP YOU LOSE WEIGHT?


Protein also keeps us feeling full. Some people might feel that fats keep them fuller, but don’t forget that fat is more than twice as calorific (gram for gram).

And - this is the really interesting bit - the body burns more energy digesting protein than it does carbohydrates or fats. Yes, really! It’s technically called the “thermic effect of food”.


Your body uses more energy (calories) to digest, absorb, and use protein than any other macro nutrient.


So just by switching the ratios of protein, carbs, and fats a little - in favour of more protein - will boost your daily calorie burn.

Win win!

STRUGGLING TO EAT ENOUGH PROTEIN? YOUR PROTEIN LIST...


Eating more protein doesn’t mean you need to start drinking protein shakes between meals. Although you could if you wanted (they taste great and can be very convenient!)

Here are some protein snack ideas for you:

Eggs - hardboiled, poached, scrambled.. any way you like them!

Meat - yes I know it’s not a typical snack, but why not! Chicken skewers or slices of roast meat can be a great snack.

Leftovers - our main meals tend to have a decent amount of protein. Leftover chilli, bolognese sauce, or stew can be heated up for a quick and filling snack.

Dairy - particularly real Greek yoghurt (not “greek style”), Quark, Skyr, cottage cheese - try adding berries, some chopped nuts, a bit of chopped dark chocolate or some Choc Shot

Do you reckon you could boost your protein intake over the next few weeks?


If you want to get in incredible shape, I can help. And if you simply want to shape up, drop some fat, and get into a smaller clothes size, I can help with that too!

For more information on how I can help, or for more information on personal training in Chelmsford, click here.

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PERSONAL TRAINER CHELMSFORD

Simon Olney, personal trainer

Dukes Walk

Chelmsford

CM1 1GZ

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