Losing fat has been a hot topic lately and many people are seeking to find effective ways of shedding pounds. It has become a common target for many people. With increasing need, there has been a corresponding increase in information on effective and sustainable weight loss. This has complicated matters since it is difficult to ascertain which methods are effective and which ones are not. This article dives deep into the power of protein while losing fat as well as intermittent fasting which together with exercise comprise the so called pillars of fat loss.
The pillars of fat loss
Getting to understand the pillars of fat loss is a big step towards achieving the desired level of weight loss. The 3 pillars of fat loss are:
Calorie deficit
Adequate protein intake
Regular exercise
Calorie deficit involves reducing the amount of calories consumed with the aim of creating an energy imbalance. This will automatically lead to weight loss. Adequate protein intake on the other hand comes in to preserve your muscle mass as you lose fat. The role of exercise is mainly burn any additional calories so that you maintain your fat losing streak.
Intermittent fasting for fat loss
Simply put, intermittent fasting involves a cycle where one alternates between periods of fasting and eating. Several methods exist to ensure that it is effective. However, a popular method dupped 16/8 has been shown to have better results. It basically involves fasting for about 16 hours and then using the other 8 hours to push down the calories. Intermittent fasting for fat loss creates a Calorie deficit by ensuring that overall Calorie intake is reduced.
Calorie Deficit and Fat Loss
With intermittent fasting, calorie deficit comes into play to accelerate fat loss. Consuming less calories compared to those you burn is essential in fat loss. A combination of exercise together with intermittent fasting has been shown to be effective in ensuring calorie deficit. Calorie deficit of about 300-500 each day is moderate enough to bring about adequate fat loss.
The vital role of High Protein Diet for Fat Loss
The major role of a high protein diet in fat loss is to ensure that one maintains muscle mass. The Importance of a high protein diet to lose fat also includes increasing satiety with reduced calorie intake as the end process. Protein intake of about 1.4 grams per kilogram of body weight per day is sufficient with sources such as lean meat, fish and legumes being a good source. With the right proteins in the right quantity, one can easily appreciate the power of protein while losing fat.
Combining a High Protein Intake and Calorie Deficit
To effectively lose fat, combining the two pillars of fat loss is recommended. Intermittent fasting in addition to helping with fat loss will be useful in increasing insulin sensitivity. This helps reduce cases of hyperglycemia and eventually diabetes mellitus. While achieving fat loss can be an uphill task for some people, it can be an easy process if one understands the pillars of fat loss. Intermittent fasting for fat loss and a high protein diet are two powerful strategies for fat loss that can be combined to create a sustainable approach to weight loss. These in addition to exercise comprise the 3 pillars of fat loss.
Protein shakes are a good addition to your weight loss plan it is worth calculating how much protein you already intake and whether there is the need for it.
Protein shakes are a convenient way to add more protein to your diet and have even been shown to aid weight loss. Protein shakes may decrease your appetite by affecting your hunger hormones and helping you feel full for longer.
When combined with resistance training, eating more protein may also help you build muscle, especially if you follow a low calorie diet.
My favourite protein in shakes:
Diet Fuel Ultralean Meal Replacement I add to my porridge for my breakfast
My favourite protein Bars:
Fit N Fresh bar Perfect for a post or pre workout pick me up.
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