Protein for Fat Loss

Be sure to hit your protein goal on your quest for fat loss
Protein are the building blocks of muscle, and muscle more than any other tissue in the body is what we want to optimise for good health, Fat loss and to increase overall strength.
When it comes to fat loss you need to either keep whatever muscle you have or gain more muscle will be a bonus. Ideally it’s not weight loss but fat loss you are after, this will be person dependent.
Anabolism and catabolism are parts of your metabolism, these affect your body weight. When you’re in an anabolic state, you’re building and maintaining your muscle mass. When you’re in a catabolic state, you’re breaking down or losing overall mass, both fat and muscle, and we don’t want to lose muscle .
The human body is either in a catabolic or anabolic state, nothing in between. When we maintain it may seem like we are in between, but that’s because we float in and out of catabolic and anabolic state, so depending on nutrition on the day/ week, we either lose muscle or grow it. We need a constant flow of protein in our bloodstream to stay anabolic ( keep / grow muscle mass ) to achieve optimal health and fat loss, this is why eating a protein meal every 3/4 hours is important.
If you under eat on your protein target you may run the risk of losing muscle, this is bad news. More muscle we have the leaner, long term we will be plus the strength benefits. Hitting your protein along with weight training while dieting will prevent muscle catabolism.
You want protein from whole foods, “ real foods from the land “ that is foods that haven’t been processed, Everything from meat to dairy, nuts, grains and vegetables contain proteins. Not all of these proteins are equivalent, Some proteins are of higher quality than others ie animal protein. Plus you have what’s called the (TEF) thermic effect of food, is the amount of energy expenditure above the basal metabolic rate due to the cost of processing food for use and storage, your body has to use more calories to digest.
I would start off around 2-3g protein per kg body weight
People who are leaner aim for the higher end, if you have a lot of bodyfat to lose … aim for the lower end.