Two days ago I posted Just Count Protein For Fat Loss, which theorizes that the minimum effort one needs to do to lose weight is increase protein. Get the grams you need and that should reduce appetite, create a caloric deficit and trigger fat loss.
Now I am thinking about timing. If I need to consume 143-191 grams of protein a day and I know roughly how many meals and snacks I will eating, then I need to be cognizant of my running protein total as the day progresses. My first day I raced to hit 144 grams before bed. Yesterday I hit 210 grams. This will take a little practice, but I am carrying around a notepad to help me.
30 grams of Protein First
To ensure I am both getting a high level of protein and that the protein I am getting has the best chance to curb my appetite, I’ve created a rule that I will eat Protein and Veggies first. I will shoot for a 30 gram minimum goal when I eat. After eating protein and veggies, I will then wait before reaching for carbs and fat.
I don’t think carbs and fat are bad, but I want to make sure that I am truly hungry. Several sites recommend waiting 20 minutes before getting a second helping of food. So I will consider Protein + Veggies to always be serving #1.
I’m a food explorer, so the idea of eating the same foods over and over is not appealing on the surface. However, I’ve learned from a few fitness professionals that athletes that carry a low amount of body fat tend to eat many staples. In my case, I am trying to eat more protein. As many food options as there are, there isn’t a lot of 30+ gram protein options. Meat, eggs, fish, protein powder and some dairy. To get 144-191 grams of protein consumed a day will require staples.
I can still be a food explorer while I get lean, I just need to eat the protein first.
Photo by David Mulder.