Is Protein One of the “Secrets” for Weight Loss?

Is Protein One of the “Secrets” for Weight Loss?

Body Composition
A few weeks ago, I presented at a small conference on protein for weight-loss as I feel like it is a subject that is undervalued by a lot of dietitians. Since I am a Gary Vee fanboy and love his idea of pillar content, I figured I would also turn aspects of that presentation into this blog post and share it on a larger scale. My background prior to studying nutrition at university started with an excessive amount of time reading the forums on bodybuilding.com during 2012, followed by even more procrastination in the form of being an active member of a niche bodybuilding/powerlifting forum from 2013-2014. I feel like this has given me a different perspective to other dietitians who have come from different backgrounds. There was lot of…
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Are High Protein Diets Useful for Weight Loss?

Are High Protein Diets Useful for Weight Loss?

Health
(I would like to credit information in this week’s blog post to Professor Manohar Garg of the University of Newcastle) There is much debate around this hot topic and justifiably so. To the common person with little nutritional knowledge, carbs and fats are what make you put on weight right? Protein takes longer to break down and keeps you fuller for longer and therefore it must be the answer. Unfortunately, it is not that simple. Before we delve into this discussion lets take a few steps backwards and define the key components. What are Proteins Amino acids are the building blocks of protein and are made up of carbon, hydrogen, oxygen, nitrogen and sulphur. Percentage wise, 43% of our body’s protein is in our muscle, 15% in our skin and…
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It is difficult to overeat lean meat

It is difficult to overeat lean meat

Other
  A lot of people discourage having large quantities of meat (which also has some merit for different reasons) - but I have found increasing somebody’s intake of lean meats can be quite effective if they are looking to lose weight. Firstly, most of the people I see are averaging <1g protein per kg of body weight when I first see them. The evidence shows that ~1.75g/kg is optimal for maintaining as much muscle as possible during a general fat loss phase. Obviously, I have to factor in the leanness of the individual when estimating how much protein is needed e.g. somebody who has a high body fat percentage will need slightly less protein due to having less muscle, but it is still likely that >1g of protein is optimal.…
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5 Nutrition Hacks to Ensure Optimal Progress in the Gym

5 Nutrition Hacks to Ensure Optimal Progress in the Gym

Body Composition
I’m sure you’ve heard the saying that getting that muscular, toned body is 80% nutrition and only 20% training, or that abs are made in the kitchen. A proper diet is vital to ensuring that you see optimal progress at the gym. Without adequate nutrition, not only does your body lack the fuel it needs to push through a tough workout, it is unable to effectively recover and grow after each session. This article will outline 5 nutrition hacks to ensure that you are getting the full benefits out of each session. 1) Ensure you are eating enough kilojoules Consuming the correct amount of kilojoules per day is vital to ensuring you are seeing progress at the gym. Consuming too many kilojoules can cause your body to put on weight…
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Can You Have Too Much Protein?

Can You Have Too Much Protein?

Health
 A healthy diet should be simple right? Just fill your tummy with plenty of vegetables, fruit, wholegrains, lean meat, and low fat dairy. However, a recent health trend has emerged which cuts out carbohydrates from our diet, instead replacing it with more protein. This trend stems from the media’s portrayal of protein as the golden nutrient which helps us to increase our energy and stay lean. This is in stark contrast to carbohydrates, which are associated with addiction and weight gain. Food companies have jumped onto this trend, now selling product alternatives which are low in fat and carbohydrates and high in protein. This leads to the question, can you have too much protein? There are a wide variety of perks from eating adequate amounts of protein. Protein aids muscle…
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