following a lean diet plan

What Is Protein?

In habit based nutrition the habit following a lean diet plan by eating protein is a key tool that should be mastered before progressing.

Protein is a collection of amino acids bond together to perform a specific role. There are 22 amino acids used in the human body, most of which can be made in the body by breaking other proteins down and rebuilding them. There a some however that we do need to eat, these are term essential amino acids and include the three branch chain amino acids, leucine, isoleucine and valine. 

Vegans and vegetarians should supplement these with at least 6 grams of leucine. If your doing high intensity physical exercise or high volume weight training supplementing 10 grams before and 10 grams after training in a 3:1:1 ratio of leucine: isoleucine: valine will dramatically reduces muscle soreness and improve recovery time from each session. [click to get yours now]

So returning back to whole protein foods. Foods groups considered high protein include meats, fish, nuts, dairy (cheese, milk, yogurt and eggs) and legumes (beans family). In the body protein has many functions some of the most notable are making and repairing muscle (important for increasing your metabolism), powering your immune system, production of hormones and enzymes.

How should I add eating protein to my lean diet plan to lose weight?

Eating protein rather than carbohydrate will fill you up for longer as it can take protein upto 6 hours to clear the stomach compared to 2 hours for carbohydrates. This in turn can help reduce food cravings between meals, and reduce overall daily calorie intake.

Protein also uses more energy to metabolise, reducing the potential to store excess. Protein also helps slow the release of the hormone insulin when you eat a high carbohydrate meal. This is especially relevant as insulin that makes us store (not always a bad thing).

Try this!

Women - Aim to eat 1 palm size serving of protein with at least 2 of your 3 main meals.

Men - Aim to eat 2 palm size servings of protein with at least 2 of your 3 main meals.

Each palm size serving contains maybe between 20 & 40 grams of protein (depending on the size of your hand of course). As we should aim for between .87 g/kg body wt to 2.0 g/kg body weight each day, and this will put us in the ball park.

example 1# 50 Kg female has 2 - 3 palms of high protein food. (smaller hands).
She gets around 20g - 25g per parm = 40g - 75g of protein.
Her target would be 43g - 100g of protein/day

example 2# 100 kg male has 4 - 6 palms of high protein food. (bigger hands)
He gets around 30g - 40g per parm = 90g - 120g of protein.
His target would be 87g - 200g of protein/day

How should I be add eating protein to my lean diet plan by to gain weight?

Women - Aim to eat 1 palm size serving of protein with all of your 3 main meals.  A whey based protein drink after training can help if you need more protein.

Men - Aim to eat 2 palm size servings of protein with all of your 3 main meals. A whey based protein drink after training can help if you need more protein.

Each palm size serving contains between 20 & 40 grams of protein (depending on the size of your hand of course). As we should aim for between .87 g/kg body wt to 2.0 g/kg body weight this will put us in the ball park.

Other Habit Based Nutrition Articles

Habit Based Diet Plan - Mindful Eating

Habit Based lean Diet Plan - Eat Protein

Habit Based Clean Diet Plan - Eat Vegetables

Habit Based Nutrition - Timing Your Carbohydrate Intake

Habit Based Nutrition - Good Fats Not Bad For You

References:

Precision Nutrition