I hear this all the time when people talk about staying lean. “If you want to stay lean, eat your protein.” Some people even take this so literally that they go on an all protein diet! Did you know that too much protein can actually cause you to gain weight? Wanna know why?? Protein has calories in it, and too many calories cause you to gain weight!! For every gram of protein, there are 4 calories. If 2000 calories is your daily maintenance level, and you only eat protein, but you consume 2500 calories worth of protein, guess what?? You’re going to put on weight.

Protein is very beneficial to our body and staying lean, but so are our carbohydrates and fats. When trying to stay lean, it’s best to slightly limit your carbohydrate intake and try to choose healthier carbohydrates called complex carbs. Some examples of complex carbs are brown rice, sweet potatoes, wheat pasta, wheat bread, etc… Fats should also be included in your diet for staying lean, but healthy fats. Healthy fats are those rich in omega 3 and omega 6. These types of fats have many health benefits. Some examples of omega 3’s and 6’s are fish, flaxseed oil, olive oil, and nuts. Just remember not to over indulge in fats.

When it comes down to staying lean, it’s all in the calorie count. Make sure you keep protein, carbohydrates, and fats in your diet, but just make good food choices. I tend to eat a higher protein diet, followed by a few less carbs, and then a few less fats when trying to stay lean. Important piece of information: a gram of fat is 9 calories!!! After knowing this, make sure you don’t go crazy with the fats because they add up in calories a lot quicker. Cheers to a leaner and healthier you this upcoming year!

-Tom