Protein is the most thermogenic macronutrient and has been linked directly to improvements in body composition. Your body uses 30% of Protein consumed to metabolize and process Protein,  meaning you can eat significantly more Protein than other macros, without gaining bodyfat
Protein is a collection of amino acids that is an essential nutrient for all bodily functions and organs.  It is necessary for muscle growth and fat loss
Eating adequate Protein keeps your feeling fuller for longer, helps stop carb cravings and the 3pm energy slump
Aim for 1.8-2.4g of Protein per kg of LBM (Lean Body Mass )/day
(to work out your LBM check out the calculations in our next article)
The recommended amount is probably a lot more than you are currently eating.
Don't Panic!!
Start by tracking your daily calories in a tracking app. eg: My Fitness Pal
The app will show your daily macros.
Start with your current daily Protein grams and increase these by 20g every 3-4 days until you are eating the minimum recommended amount.
Give it a go, and if you get stuck, reach out
Animal Protein Sources: Chicken, eggs, milk, cheese, turkey, ham, lean pork, lean beef, ground beef mince, fish, seafood, bison, venison, lean bacon, protein bars, deli meats i.e. ham & turkey, non fat Greek yogurt, protein powder are all good examples
Plant Protein Sources: Egg substitutes, vegan/vegetarian dairy products (cheese, soy-based yogurts, almond , soy, cashew, or coconut milk). Tempeh, tofu, veggie burgers, lentils and beans, meat substitutes & alternative products, plant-based protein powder. *If you are vegetarian or vegan, you may like to include an essential amino acid supplement to optimize the ratio of amino acids in your diet
