The Science Behind Why to Eat More Protein on a Fat Loss Phase
In this article Abhinav Malhotra shares 3 important scientific reasons to eat more protein on a fat loss phase:
Reason #1. Improves Nitrogen balance – Protein builds / retains muscle tissue by providing amino acids to support muscle protein synthesis.
Reason #2. Has a High Thermic Effect of Food (TEF) – The body requires calories in the process of digestion, absorption and excretion of food. This is called Thermic Effect of Food.
Macronutrients like proteins, carbs and fats have different TEF. Proteins have the highest at 30%. This means approx. 30% of the total calories from proteins are used in the digestion, absorption and excretion processes itself.
And you’ll find it of value to see Abhinav’s video on how TEF is related to TDEE (Total Daily Energy Expenditure) and you can use the science-based TDEE calculator to lose fat.
Reason #3. Increases Satiety – Proteins, specially from meats stay longer in the gut prolonging the gastric emptying time. This delays the hunger hormone Ghrelin from kicking in and making us feel hungry.
Abhinav is the Top Personal Trainer 2019, UAE and has many years of expertise with nutrition and exercise.
Articles are great to learn from, however, to gain precision in your nutrition (what, how much and when to eat) for maximum fat loss without harmful side-effects, you can contact Abhinav for in-person and online nutrition coaching.
Many female and male clients have greatly benefited from Abhinav. Please see some of his client transformations here.
You’re welcome to contact Abhinav to achieve your fat loss, muscle & strength gain and figure / physique transformation goals!
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Abhinav Malhotra is an award-winning personal trainer, coach and sports nutritionist in Dubai, UAE. He also offers online services to clients around the world. A personal trainer par excellence, Abhi has worked with the world’s leading fitness chains, supplement brands and founded his own fitness academy in India. He has achieved successes for many clients from all backgrounds and has trained the Indian Army Rugby Team. He is the first International Kettlebell Sport athlete from India.