If you’re serious about losing fat, you’re going to have to up your protein game. If you diet for weight loss but don’t take in the proper nutrients, you’ll lose weight but most of it won’t be fat. Much of the weight that comes off in the first few weeks will be water. After that, you risk losing muscle. The body doesn’t surrender its fat readily (alas).
So, how do you preserve your metabolism-friendly lean muscle mass while losing fat? There are a few ways to accomplish this, and none of them is a fast or easy fix. But you don’t want fast and easy… that’s temporary. You want a long-term relationship with an improved physique!
One of the most effective things you can do to keep your muscle and lose fat is to consume at least 1 gram of protein per pound of bodyweight per day. You may not make that goal every day, but shoot for it. Your body needs protein to synthesize and repair muscle. Also, protein takes a lot of effort to burn, which means it isn’t easily converted to stored fat.
One way to add more protein to your diet is with whey protein supplements. While you can drink them in shake or smoothie form, it’s definitely more fun to eat them as cake! This Peanut Butter Banana Protein Breakfast Cake is perfect for a grab-and-go pre-workout breakfast or post-workout snack. (Another muscle-sparing tip: don’t do strength training on an empty stomach!)