9/16/2023 0 Comments Macro diet plan egg flowerThis doesn’t mean they don’t offer any protein. No, I said they weren’t good sources of protein. “But Sam… I thought you just said eggs were bad?” But non-lean proteins-like eggs and protein bars-can fill the gaps until your minimum is met. Lean proteins (mentioned above) should make up ~75+% of protein intake-otherwise, you’ll have a hard time keeping calories low and protein high. But they’re still important: 2) Learn the next best sources Other examples of lean proteins (with minimal carbs and fats) include:Īgain, many popular “protein sources”-like eggs, protein bars, yogurt, and nuts-aren’t listed because they’re non-lean. Obviously, this makes egg whites a better source of protein, with 100% of its calories coming from protein. This means just 34% of a whole egg’s calories come from protein. To understand why, we need to unde rstand macronutrient profiles -which is the breakdown of carbs, fats, and proteins in a food. These are fat and carb dense and NOT good protein sources. If your idea of protein includes an egg with breakfast, or an afternoon protein bar: I’m talking to you. No matter your protein minimum, or reason for increasing intake, here are the ten best ways to approach it: 1) Learn the best sources That said, if you have a hard time staying full, exceeding your minimu m goal and aiming for 1+ grams per pound of bodyweight might make sense. This is because going even higher offers little upside for regular people who don’t want to eat chicken breasts in their sleep. In general, I cap my minimum recommendations at 120+ grams for women, and 160+ grams for men. This is enough for muscle retention (goal number one when dieting) and satiation (staying full), but not so much you’re forced to spike your water with egg whites. Per usual, the answer lies in the middle: with. You’ll find this more hotly contested than 95% of internet debates, with uninformed vegans insisting a handful of cashews gets the job done, and equally uninformed meatheads claiming you need a flock of chickens for personal use. The indirect bu rn occurs through long-term muscle retention, as muscle is a more “metabolically active” tissue than fat-meaning you burn more calories (at rest) when you have more of it. And, while not magical, a higher protein diet burns more calories than low protein diets, as it’s harder for the body to break down than carbs and fats. The direct burn occurs during digestio n, when the body burns calories while breaking down food ( thermic effect of food). This happens both directly and indirectly. This makes it a no-brainer to prioritize, as feeling hungry all the time is one of the main reasons we crash and burn. Protein is the most filling macronutrient, meaning it wards off hunger better than carbs and fats. (I don’t know about you, but I don’t enjoy dieting a second longer than I need to.)ĭon’t worry: you won’t have to eat pounds of dry chicken to get more protein → Stay more full So even though they’re both down ten pounds, Person B will look noticeably leaner, and Person A will need to diet even longer to reach the same goal. If eight of these are fat and two are muscle, they might reduce their body fat percentage by ~3%. Person B loses ten pounds in two months and prioritizes protein. If six of these are fat and four of these are muscle, they might reduce their body fat percentage by ~1.7%. Person A loses ten pounds in two month s and doesn’t get enough protein. This makes your body fat percentage drop MUCH more quickly. At which point, you can expect to: → Maintain more muscleĪs mentioned, protein is a “muscle-sparing macronutrient,” meaning it prevents muscle loss when you’re dieting. What we’re really after is fat loss-which transforms your body much more.Īnd to lose fat, specifically, you need to (A) strength train, (B) sleep well, and (C) get enough protein-which you’re about to learn how to do. In other words, losing weight may not move the transformation needle. Weight loss includes muscle, water, gut content (like undigested food), waste, and more. This post may contain affiliate links, and as an Amazon Associate, Hercules Performance may earn from qualifying purchases.īelieve it or not: weight loss is a crappy goal for most dieters.
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