Fat Burning Protein – Everything You Need To Know

Sa tamang dami ng protein, mabu-burn nito ang ating excess fats. Alamin pa rito ang iba pang kayang gawin ng pag-consume ng tamang dami ng protein sa paglo-lose natin ng weight. 😉🍗🧀🥚

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Eli – 09178801712

Protein is essential for sustained weight loss results, but the wrong amount can lead to weight gain and an increase in severe health risks.

Calculating your Protein Intake (for moderately active men and women)

For weight maintenance:

Weight (kg) x 1.2 = Protein (g)

Target Macronutrient Profile: 35-55% carb, 25-40% protein, 25-40% fat

To assist weight loss:

Weight (kg) x 2.4 = Protein (g)

Target Macronutrient Profile: 35-50% protein, 25-45% carb, 20-35% fat

Why you need the right amount?

Not Enough: 6% or less of daily calorie intake

– Muscle loss

– Low metabolic rate

– Increased body fat %

Just Right:

Burn fat: Increase metabolic rate by 30% for up to 12 hours (equivalent to a 3 mile run)

Increased satiation levels: suppressed appetite

Avoid muscle loss while losing weight

Too Much: Greater than 30-35% of daily calorie intake

– Protein oxidizes and converts to fat

– Nutritional deficiencies

– Increased risk of cancer, kidney disease, and heart disease

Science Talks: How Protein Keeps You Trim?

Increase Fat Loss and Preserve Lean Muscle Mass – Fuel your fat-burning engine.

Increased Satiety (Full Feeling) – When meals contain 25% to 81% protein

High Plasma Amino Acid Levels – Induces vagal feedback to brain’s satiety center to suppress hunger

Gluconeogenesis – Promotes hepatic gluconeogenesis to maintain plasma glucose levels

Diet-Induced Thermogenesis (DIT) – 21% protein increase = + 297 kJ/d energy burned, or a 20-minute walk!

18% protein increase = + 891 kJ/d in resting metabolic rate

Best Whole Food Sources

Chicken: 53 g / 6 oz. (170 g) breast, cooked, 31% protein

Fish: 39 g / cup (154 g) of tuna, 25% protein

Almonds: 6 g / oz. (28 g), 21% protein

Cottage Cheese: 23 g / cup (210 g), 11% protein

Eggs: 6 g / egg (60 g), 10% protein

Greek Yogurt: 17 g / 6 oz. (170 g), 10% protein

Lentils: 18 g / cup (198 g), cooked, 9.1% protein

Quinoa: 8 g / cup (185 g), cooked, 4.3% protein


Hindi sobra, hindi kulang. Tama lang. ‘Yan ang amount ng protein na dapat nating i-consume kung gusto nating pumayat at maging healthy. ‘Ika nga nila, “Moderation is the key to health and life.” 👍👊

(Photo and info from Google Images, www.thinneryoucenters.com)