Protein plays a critical role in weight loss and maintenance. By preserving and building lean muscle tissue and increasing the number of calories you burn during digestion, protein can help increase the amount of energy (in calories) you expend each day, promoting weight loss. It also helps to fight off hunger. Weight loss can be more difficult with an inadequate amount of protein.
Protein is found in the diet in two forms:
Animal proteins: Protein in the form of beef, poultry, fish, game meats, eggs, and cheese
Plant-based proteins: Protein from non-animal sources, such as tofu and other soy products, beans, and lentils
Before you get too wrapped up in eating all the protein you can get your hands on, remember the three types of protein: lean protein, medium-fat protein, and high-fat protein. Protein that contains a higher amount of fat also contains a higher number of calories per ounce. And because most high-fat protein also comes from animal sources, it’s usually in the form of unhealthy, saturated fats.
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| The Power of Protein To Fight Belly Fat |
As you begin to add proteins to your meal plan, make sure to select lean proteins over the high-fat ones. Here’s the skinny on the differences:
Lean protein: Approximately 30–40 calories per ounce and 3 grams of fat or less per ounce
Medium-fat protein: Approximately 45–55 calories per ounce and 5 grams of fat per ounce
High-fat protein: Approximately 80–100 calories per ounce and 8 grams of fat per ounce
Because medium- and high-fat proteins contain a higher number of calories per ounce, consuming these types of proteins too often can slow your weight loss efforts. And, if they come from a source with an increased amount of saturated or trans fats, these proteins can increase inflammation, which may cause you to pack on more belly fat. So choosing lean proteins on a regular basis is essential to your success.
