Protein

Protein is derived from animal foods (meat & dairy products).

1 gram of protein equals 4 calories.

Protein when digested is broken down and absorbed as amino acids. The body is constantly replacing old cells with new ones and the amino acids are the “building blocks” of the new cells.

What happens when you don’t eat enough protein is that your body goes in a state of catabolism (fancy word for cannibalism) - the body in desperate need of amino acids to maintain life itself starts to strip apart muscle tissues and organs ( as they are made out of amino acids) in order to get them.

A decrease in lean muscle mass leads to a decrease in BMR (Basal Metabolic Rate) which translates into a decrease in total energy expenditure. If you look again at the calorie deficit equality you will realize that a decrease in total energy expenditure means a decrease in the calorie deficit so the fat loss rate will decrease or even worse hinder.

Now that you know why it’s important to consume enough protein, let’s established how much is enough.

The protein consumption recommended for people that try to lose fat and engage in physical activities (exercising) is about 30% - 40% of total calories.

The approved list of protein sources

Source	Portion size	Protein/portion
Chicken breast	1 oz or 28.35 g	7 g
Turkey breast	1 oz or 28.35 g	7 g
Fresh fish (cod, haddock, halibut, tuna)	1 oz or 28.35 g	7 g
Lean beef	1 oz or 28.35 g	7 g
Milk	1 cup	7 g
Egg whites	1 egg whites or 67 g	7 g