7 steps to the body you want this New Year part 3

Step 3: Determine your optimal animal protein intake

Protein is essential for weight loss. Eating protein releases a chemical in your stomach called peptide YY (PYY) that reduces hunger. Protein is also more thermogenic than fat and carbs, meaning it causes you to burn more calories. Here is a guide to how much protein to eat:

Males 1.5-2g of protein per kg BW per day

Females 1-2.g of protein per kg BW per day

So how do you work this out? Meat and fish contains approximately 22-25g of protein per 100g of flesh. So for example a 70kg male would need to eat 1.5-2g of protein per kg BW per day. That equals 105-140g of protein, which is roughly 600-650g of flesh throughout the day.

You should aim to spread this protein intake out throughout the day by eating 5-6 meals. So divide your protein requirement by the number of meals you need to eat to meet your protein goal.

For example 140g of protein divided by 6 is roughly 24g of protein at each meal, which is roughly 100g of meat or fish per meal.

Alternatively you could do the following
Breakfast: 100g
Snack: 50g
Lunch: 150g
Snack: 50g
Dinner: 200g
Snack: 100g

You protein can come from anything that runs, swims or flies – so any meat, fish, poultry or seafood is great to eat. Just make sure you eat quality organic meat and fish to avoid oestrogens, growth hormones, antibiotics and pesticides stored in animal fat.

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