How To Improve Your Body Composition
Trying to improve your body composition? Increasing protein intake may be the key to helping you shed those last few pounds. How does protein accomplish improved body composition?
Feeling satisfied after a meal helps to keep hunger subdued, which helps with discipline and self-control. As a result, protein helps you to eat fewer calories. Many studies have shown that people that increase their protein intake, consume fewer calories. Studies have also shown that an increase in protein by 30% automatically dropped calorie intake by 400 calories per day, which is a significant amount. Cravings are the dieters worst enemy. Protein also cuts cravings and reduces late night-snacking.
Digesting food also burns calories. Protein is described as a “negative calorie food”. It requires more energy to digest than it contains. The energy used to digest and absorb food is also known as the thermic effect. Carbohydrates have a thermic effect of about 15%. Proteins thermic effect is 30%. Lean proteins foods have the highest thermic effect, such as chicken breast and fish. It is recommended that lean protein is included in each meal, which should help improve your metabolism.
Prevents Loss of Lean Tissue
During weight loss, lean tissue can diminish. As a result, your body composition will not improve. Consuming an adequate amount of protein combined with weight training helps to dramatically improve body composition and prevent loss of muscle mass.
How much Protein Do You Need?
The average person that does not have a vigorous training routine and is not on a weight loss program, is recommended to consume 0.36 grams of protein per 1lb of body mass. However, those that are active and training should consume much more. A protein intake of 30% of calories seems to be the optimal number for weight loss. This amounts to 150 grams per day for someone with a 2000 calorie diet. Most studies specifically suggest that 0.7-1 grams per pound of lean body mass are sufficient.