Why you need a high protein diet to get lean

Achieving a lean and toned physique requires more than just lifting heavier weights; it also depends on the right nutrition. A high protein diet is a critical factor for losing body fat and gaining muscle. It is paramount to improving their body composition, even if you do not want to gain any muscle, you need to be consuming adequate protein. The following explains the importance of protein, how much is needed, the best sources, and common mistakes to avoid.

The Role of Protein:

Protein is the essential building block for lean muscle tissue, playing a crucial role in maintaining a healthy metabolism and optimal body composition. It is also muscle-sparing, ensuring that, during a calorie deficit, your hard-earned muscle mass remains intact when you adhere to a high protein diet. Additionally, protein aids in increasing satiety, helping you feel fuller for more extended periods, which is especially beneficial during calorie restriction. Whether your goal is muscle gain or fat loss, protein emerges as the most vital nutrient for muscle growth and repair, making a high protein diet key when combined with a suitable strength training program.

Determining Your Protein Intake:

To reap the rewards of your dedicated efforts in both diet and training, consuming enough protein is paramount. Contrary to common fears, high protein diets do not adversely affect kidney function, except in cases of kidney disease. For those who do weights-based training, the recommended daily protein intake is between 2-3 grams per kilogram of your body weight. For instance, if you weigh 60kg then you’d need at least 120g of protein per day. To put this into perspective, to get this amount of protein you’d need to eat 1 small tub of yoghurt, 2 eggs, 1 medium-size steak, 1/2 a chicken breast, and 1 scoop of protein powder.

Best Sources of Protein:

Opt for high-quality, unprocessed protein sources to maximize the benefits of your diet. Include foods such as meat, poultry, seafood, egg whites, high protein yoghurt, and cottage cheese. For vegans and vegetarians, obtaining all essential amino acids is crucial, which can be achieved through legumes, beans, tofu, tempeh, and plant-based protein powder. It is advisable to avoid highly processed meat alternatives like meat-free chicken and burgers, which are packed with fillers, gums, seed oils, and artificial ingredients.

Common Mistakes to Avoid:

One of the most common mistakes people make is not calculating their daily protein needs. By not being consistent with their protein intake, they hinder their progress toward their goals. Additionally, it's essential to ensure an adequate intake of fibre and other nutrients to aid digestion and prevent fatigue. Experiment with different amounts of fibre to find what works best for you. While you don't necessarily have to vary your protein sources, incorporating a variety of meats, fish, eggs, and dairy can help ensure you receive a broad spectrum of nutrients.

A high protein diet is a fundamental component of successfully transforming your body. Whether you want to lose body fat, gain muscle, or do both simultaneously, consuming the right amount of protein daily is the key. Your protein requirements will be determined by your body composition (how much muscle and body fat you have), and regular adjustments may be required as your training regime, strength level, and body composition changes over time. Ultimately, consistency with protein intake will help you build a leaner body.