All foods and drinks we consume are made up of 3 macro nutrients:
1. Proteins – essential amino acids
2. Fats – essential fatty acids and non-essential fats
Our goal is to make sure you get the optimal amount of the essential nutrients (protein and essential fat) and keep the non-essential nutrients (non-essential fats and carbohydrates) under your body’s unique carbohydrate tolerance.
For weight loss and long-term health, we suggest you aim for at least 1.2 g and up to 1.5 g protein per kg of your current weight. The minimum for human survival may be less, but 1.2 g/kg is the minimum target we aim for with weight loss.
By maintaining these protein levels you’re achieving at least 4 outcomes:
- Optimising satiety – keeping you feeling satisfied and preventing hunger and cravings. Hunger is the enemy of weight loss.
- Protecting against loss of lean tissue – helping to maintain function and mobility, plus prevent any diet-induced slowing of metabolism.
- Maintaining optimal protein status – vital for maintaining a healthy immune function.
- Maintaining optimal iron status, achieved when eating mostly animal proteins – also vital for maintaining a healthy immune function and energy levels.
How do I know if I’m getting enough protein?
Let’s use an example of a woman who weighs 70 kg and wants to lose weight.
Minimum target protein intake
Minimum target protein intake
= 70 kg x 1.2 g/kg
= 84 g protein per day
What does that look like in foods to eat on a typical daily basis?
Meal 1 16.5 g 3 eggs & spinach
Meal 2 14.5 g Recommended protein shake or bar
Meal 3 22.0 g 100 g tuna salad
Meal 4 14.5 g Recommended protein shake or bar
Meal 5 24.2 g 120 g steak and 2-3 green veg
By adding some between-meal protein shakes or bars your protein intake is optimal for weight and appetite control. You could substitute between-meal snacks with other protein options but many add extra fat or carbohydrate which we’re aiming to minimise.
If you want to achieve your weight loss and weight maintenance goals you need to keep the additional energy (and calories) from BOTH carbohydrates and fats low. At the end of the day calories still do count!!!
Summary Points to Remember
- Optimising your protein intake for weight loss helps you prevent hunger, making it easier to stick to your plan.
- Carbs still count! It’s especially important to learn your body’s individual carbohydrate tolerance and what that means in foods you like. That’s what our unique program does.
- Fat matters, as total calories still matter. We help you formulate your eating plan to factor in both higher fat proteins and lower fat proteins so you know exactly how much fat you can use in your meals.
- If you’ve been saying “I already know what I should be eating”, but you’re not at your desired weight, you may not have your eating plan all dialled in, or you’re missing the accountability of a coach.
Our program is designed to help you develop the eating plan that suits your body. Combine that with the support and accountability of weekly online support and we’ve taken all the guesswork out – just follow the plan – it’s worked for thousands and can work for you!
If you’re not on the plan but want to find out more, get started now: https://www.healthiesonline.com/Keto-Fitness-6-Week-Program-Special-Offer-Jan-2021-3