When you're trying to lose weight, you likely focus on cutting calories. While this is essential for fat loss, many people overlook the importance of protein intake during a calorie deficit. Ensuring you hit your daily protein target can make a massive difference in muscle retention, metabolism, and overall health.
At Jason Isaacs Personal Training in Brighton and Hove, I work with clients to optimise their nutrition alongside effective training methods. Whether you’re looking to shed body fat, build muscle, or improve performance, protein plays a key role in your success.
Why Protein Matters in a Calorie Deficit
1. Preserves Lean Muscle Mass
When you reduce calories, your body doesn’t just burn fat – it can also break down muscle for energy. Consuming adequate protein helps maintain lean muscle mass, ensuring that the weight you lose comes primarily from fat. This is especially important if you’re weight training, as muscle retention supports strength and definition.
2. Keeps You Feeling Fuller for Longer
One of the biggest challenges of dieting is hunger. Protein is the most satiating macronutrient, meaning it keeps you fuller for longer compared to carbs or fats. This helps prevent unnecessary snacking and cravings, making it easier to stick to your calorie target.
3. Supports Workout Recovery and Performance
Whether you’re lifting weights, boxing, or doing high-intensity training, protein is essential for muscle repair and recovery. A well-balanced protein intake helps you recover faster, reduces soreness, and allows you to train effectively, even in a calorie deficit.
How Much Protein Do You Need?
For fat loss while preserving muscle, a general guideline is:
1.6–2.2g of protein per kg of body weight
For example, if you weigh 70kg, aim for 112–154g of protein per day
If you're unsure about your exact protein needs, I provide personalised nutrition guidance at Jason Isaacs Personal Training in Brighton & Hove to help you optimise your intake based on your goals and training routine.
Best Protein Sources for Fat Loss
To hit your protein goals without excessive calories, focus on lean, high-quality protein sources:
Animal sources: Chicken, turkey, lean beef, eggs, fish, Greek yoghurt, cottage cheese
Plant-based options: Tofu, Quorn, tempeh, lentils, chickpeas, quinoa, edamame, protein powder
Take Your Nutrition to the Next Level
If you’re serious about fat loss but want to retain muscle, boost performance, and feel energised, prioritising protein is essential.
Ready to optimise your training and nutrition?
Get in touch today for nutritional guidance, one-to-one and online coaching options . Whether you train at the gym, outdoors, or online, I’ll help you achieve real results with a sustainable, science-backed approach.
👉 Contact me today to start your fitness journey!
Jason Isaacs Personal Training | Brighton and Hove | Expert Coaching in Fat Loss, Strength, and Boxing
#PersonalTraining #BrightonAndHove #FatLoss #CalorieDeficit #ProteinGoals #WeightLossJourney #StrengthTraining #MuscleBuilding #BoxingFitness #OnlineCoaching #HealthyEating #NutritionTips #FitnessGoals #SustainableWeightLoss #MetabolismBoost
No comments:
Post a Comment