Eat This To Burn More Fat And Build Muscle

We all know the simple rule of weight loss: cut calories and lose pounds. Easy, right? Well, sometimes losing weight also means losing muscle. Maintaining your muscle is important because it helps rev your metabolism, which in turn causes you to torch fat and burn more calories. Without muscle, you may hit a plateau. The good news is that there is a solution to this problem — a solution that  is probably already lurking in your own kitchen!

What is this solution to losing weight AND boosting your metabolism? Protein!

In a new study, published in the American Journal of Clinical Nutrition, researchers asked 40 young men to undergo rigorous diet and exercise changes. The men reduced their daily calorie consumption by 40% and performed intense workouts, including cardio and weight training, 6 days a week. Half the subjects ate a high protein diet while the other half ate a standard, lower calorie, diet. After 4 weeks, the high protein group lost an average of 10.5 pounds while the lower-protein group lost only 8 pounds. This may not seem like much but  a closer look at the data revealed that the high protein group gained 2.5 pounds of muscle and lost 13 pounds of fat while the lower protein group gained no muscle at all.

“Protein provides essential amino acids that are the building blocks of muscle,” says Stuart Phillips, Ph.D., professor in the department of kinesiology at McMaster University, and author of the study. Protein, combined with exercise, is a winning combination!  “Exercise, particularly lifting weights, provides a signal for muscle to be retained, even when you’re cutting calories,” Phillips says.

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And while this study was conducted with men, the results would be the same for women. Phillips says he has observed similar results in women during past studies. He describes the study conditions as a “grueling affair” but you don’t have to go to such extremes. All you have to do is make sure you are lifting weights and eating enough protein to see results.

So, how much protein do you really need? Phillips says that women should eat at least 1.2 grams of protein per kilogram of body weight each day. If you work out regularly, you should increase this to 1.6 grams per kilogram. If you are a 140 pound woman who works out on the regular, this means you will need to eat 101.6 grams of protein a day. Phillips says it is important to eat protein with every meal and this is especially true after a workout. Prepare one of these portable and protein-filled snacks  for after your sweat session!

If you are confused about how to include more protein in your diet, we can help!  By following the BodyRock Meal Plan, you will gain the foundation required for building a balanced, healthy diet for years to come. The Meal Plan covers everyone from meat eaters to vegans and takes virtually all the guess work out of meal prep. We provide you with a weekly grocery list so all you have to do is buy the ingredients and follow along! We are talking 30 days worth of real, whole, exciting, flavorful meals and snacks, that will satisfy your taste buds! What are you waiting for? Get your Meal Plan here!

What are your favourite protein sources?

Source: Shape

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