Over the last decade, studies have shown protein to be the superior macronutrient regarding fat loss. Protein has been shown to reduce hunger, increase metabolism, and maintain muscle in a caloric restricted diet (1,2). Numerous studies have shown weight loss to occur when you consume less calories than your body needs (3). But if you want to maintain muscle mass and lose body fat, then you must consume enough protein (2).
To maintain or build muscle you must have a higher ratio of muscle protein synthesis (building of muscle) versus muscle protein breakdown. A lack of resistance training and inadequate protein consumption will increase muscle protein breakdown. If this continues on a daily basis, you will decrease muscle mass and put yourself at a greater risk for weight gain. To prevent this from happening, you must perform resistance training two to three times per week and have adequate protein consumption.Read More