Hi, I’m Ivan, a weight loss specialist and personal trainer in Dubai. Over the years, I’ve worked with countless individuals struggling to find the best strategies for weight loss. As a fitness trainer, I have always been asked one eternal question – what is the best way to achieve long-lasting weight loss?
Well, there is no magic formula for it, but, I have always maintained that protein is the key to ensuring a lasting weight loss. Since many of my trainees fail to understand this basic fact or essence, I will explain the essence of protein in an effective weight loss regime.
Can Protein Help You Lose Weight?
Yes, when it comes to shedding weight, protein plays a major role. Of course, we all know protein helps build muscles, but it also impacts our metabolism. It is from this perspective that I consider protein to be the key element in losing weight. And as a fitness trainer Dubai, I have found proof of this being a reality.
Here are a few ways that protein can help you shed weight and maintain the weight loss for longer.
It keeps you fuller for longer
Protein takes a long time to digest. That would keep you fuller and satisfied for longer. If you do not eat much protein, you will end up eating more of other food. These foods can contribute to an unwanted weight gain.
It helps preserve lean body mass
An increase in the amount of protein can help you reduce the harmful fats in your body. This would typically prevent the fat buildup around your belly. It will also prevent muscle loss as you lose weight.
It regulates the blood sugar levels
Protein can help stabilize the blood sugar levels. This is achieved through the absorption of carbohydrates. Since the crash in sugar levels causes hunger pangs, protein indirectly prevents these cravings. This will keep your weight loss journey on track.
It lets you burn more calories.
When we eat, our body burns calories as it breaks the food. Your body absorbs the nutrients and releases energy. This is called the thermic effect of food. Your body can burn more calories when digesting protein than when it digests carbohydrates. So, that would mean you will be burning more calories just by eating protein. Isn’t that quite interesting?
How Much Protein Do You Need?
The amount of protein you need for an effective weight loss would depend on several factors. It is dependent on your weight, activity level, and your fitness goals. As a Personal Trainer for Weight Loss, I would recommend you to begin with 1.2 grams of protein per kilogram weight.
If you weigh 70 kg, it is advisable to consume 84 to 140 grams of protein on a daily basis.
However, there are some exceptions to this. If you have kidney disease or are on dialysis, you should avoid a high-protein diet. You will not be able to filter waste from your body and this can lead to the accumulation of more toxins in your body.
What are the sources of High Protein?
As a Personal Trainer in Dubai, I recommend my clients consume the foods that come with natural protein sources. It need not be complicated to add proteins to your diet.
Some good sources of protein that you can add to your diet include:
- Lean Meats: Chicken breast, turkey, and lean cuts of beef.
- Seafood: Salmon, tuna, and shrimp.
- Plant-Based Options: Lentils, chickpeas, and tofu.
- Dairy: Greek yogurt, cottage cheese, and low-fat milk.
- Eggs: A versatile and nutrient-dense option.
- Protein Powders: A convenient way to meet your daily requirements, especially post-workout.
If you are unable to get the natural protein for some reason, you can check out the protein supplements. However, the ingredients in these supplements are not regulated. I would not recommend using these supplements except in cases where it may be absolutely necessary. Supplements lack other nutrients and thus they should not be used as a substitute for protein-rich food.
Do note that being a personal trainer and weight loss expert, I can even help you create a specialized meal plan to help you maintain good body weight.
My personal experience with Protein-based Weight Loss Regime
Over the years, I have helped several of my clients in maintaining a lasting weight loss with the right amount of protein intake.
One of the clients, for instance, had consistent hunger pangs and fatigue despite having a good diet. I introduced more protein into her diet, gradually over time. She soon found that her hunger cravings were gone and she began feeling more energetic.
Another client combined strength training with a protein-rich diet. He soon found that it helped him shed weight and build lean muscle. He could soon build a toned body which was perhaps not possible with the normal diet.
These are just a few of the success stories. But, these aren’t rare. In fact, you too can be one of those success stories if you follow the directions for a protein-rich diet for effective weight loss that stays lasting.
Conclusion
Are you serious about lasting weight loss? You need to make protein an integral part of your daily diet. It helps you with effective fat reduction and muscle preservation. In addition, it can also help you in a reliable weight loss regime that lasts longer.
As someone who has helped countless clients achieve their goals, I’m here to guide you every step of the way. Whether you’re looking for a personal trainer for weight loss or seeking personalized advice on your diet, let’s work together to unlock your full potential.
