Benefits of increasing protein intake while dieting

Good morning.

The emails this week are about changing variables for body recomposition, based on discussions surrounding my tracking data from the past month.

A big change you may notice is the increase in protein intake from Week One (136g, 1.4g/kg.BW) to Week Four (200g, 2.1g/kg.BW) - a 50% increase.

I mentioned in an earlier video that I would be starting protein intake on the low side, so I could increase protein intake while keeping energy intake the steady.

As protein intake has increased, it displaced carbohydrate and fat intake, which have both decreased.

A high protein intake during an energy deficit helps preserve muscle mass for experienced trainees and can facilitate muscle gain in new trainees. 

I will get getting a body scan done with iBodyScan tomorrow to see where I am sitting. However, since there has been no major drop in body weight, I am assuming muscle has stayed similar.

That’s good for body composition, but it makes budging the scales a little bit harder.

Now that protein intake has reached target intake (200g), it is set. 

From Friday, when I decreased energy intake to 2250 kcal/day the protein intake will remain the same.

This means that carbohydrates and fat will be removed from the diet to meet the new energy intake.

When making such a change, it doesn’t really matter which nutrient is removed. So long as fat stays above 0.5g/kg.BW and carbohydrate intake above 50g, you can try different strategies.

These are the guidelines I provided with the Macro Calculator.

Highly active people tend to favour the higher carbohydrate intake to fuel performance, while less active people might benefit from the increased satiety often found with fat and protein dominant diets.

It’s worth trying a couple of strategies to see what suits you best. 

Run the number using the calculator and then look at what food intakes might fit those macronutrient targets.

Does a lower- or higher-carbohydrate diet appeal to you?

Write back to let me know your preference and why - I am always interested in these personalised approaches.

Tom Fitzgerald