Ep 123: Fat Loss Basics Part 3 – Protein For Fat Loss

Jan 9, 2016

To kick off the New Year, I am doing a series called Fat Loss Basics! In the first episode, we talked about calories & hormones and the requirements for fat loss. In the second, we covered everything you need to know about carbs & fat loss.

To get caught up, check out part 1 and part 2.

In today’s episode we’re taking a deep dive into protein for fat loss including:

  • How does protein support fat loss?
  • How does protein make me feel fuller for longer?
  • How does protein impact my hormones?
  • How can protein improve my metabolic rate & body composition?
  • What are the biggest mistakes people make with protein?
  • Are beans protein?
  • How do you know if you’re eating too much protein?
  • What foods are proteins?

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protein for fat loss


Fat Loss Basics Part 3 – Protein for Fat Loss

Protein is a macronutrient, delivering 4 calories per gram

The building blocks of proteins are amino acids

Protein is more satiating than carbs or fat. This is because of the unique cell signaling that happens during protein digestion.

Protein leaves you feeling fuller for longer & allows for more time before hunger returns than other macronutrients (carbs & fat).

Protein also helps to control blood sugar & insulin. This supports fat loss but also helps control mood, energy, cravings & hunger.

There is no storage excess option for protein.

Excess protein can be used to generate glucose, increasing blood sugar, leading to an insulin response and potentially being converted to & stored as fat.


Glucogenic Amino Acids (amino acids that can be used to generate glucose but not ketones)

  • Glycine
  • Serine
  • Histadine
  • Valine
  • Arginine
  • Cysteine
  • Proline
  • Alanine
  • Glutamate
  • Glutamine
  • Aspartate
  • Aspargine
  • Methionine

Ketogenic Amino Acids (amino acids that can be used to generate ketones but not glucose)

  • Leucine
  • Lysine

Amino Acids That Are Both Ketogenic & Glucogenic (amino acids that can be used to generate both glucose and ketones)

  • Phenylalaine
  • Isoleucine
  • Threonine
  • Tyrosine
  • Tryptophan

Eating Too Much Protein

My Favorite Fat Loss Protein

What You Need To Know About Protein Bars

Are Protein Shakes Healthy?

Why Calorie Counting is Misleading


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