If you’re serious about losing fat, you’re going to have to up your protein game. If you diet for weight loss but don’t take in the proper nutrients, you’ll lose weight but most of it won’t be fat. Much of the weight that comes off in the first few weeks will be water. After that, you risk losing muscle. The body doesn’t surrender its fat readily (alas).
So, how do you preserve your metabolism-friendly lean muscle mass while losing fat? There are a few ways to accomplish this, and none of them is a fast or easy fix. But you don’t want fast and easy… that’s temporary. You want a long-term relationship with an improved physique!
One of the most effective things you can do to keep your muscle and lose fat is to consume at least 1 gram of protein per pound of bodyweight per day. You may not make that goal every day, but shoot for it. Your body needs protein to synthesize and repair muscle. Also, protein takes a lot of effort to burn, which means it isn’t easily converted to stored fat.
One way to add more protein to your diet is with whey protein supplements. While you can drink them in shake or smoothie form, it’s definitely more fun to eat them as cake! This Peanut Butter Banana Protein Breakfast Cake is perfect for a grab-and-go pre-workout breakfast or post-workout snack. (Another muscle-sparing tip: don’t do strength training on an empty stomach!)
- 11/2 cups old-fashioned oats
- 100g whey protein (I used Cellucor Cinnamon Swirl )
- ½ cup PB2 (powdered peanut butter)
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- Pinch salt
- 1 cup mashed ripe bananas (about 3 medium)
- ½ cup skim milk or almond milk
- 1/3 cup egg whites
- 2 tablespoons coconut oil
- 2 teaspoons vanilla extract
- Preheat oven to 350 degrees F and spray an 8×8-inch baking pan with nonstick pan spray.
- In a large bowl, whisk together oats, whey protein, PB2, cinnamon, baking powder, and salt.
- In a separate bowl, mix mashed bananas, milk, egg whites, coconut oil, and vanilla. Pour banana mixture into oat mixture and stir to combine.
- Pour batter into baking pan and bake at 350 degrees F for 25 minutes or until set and the edges are golden.
- Let cool, then cut into 12 pieces. Store leftovers in the refrigerator or freeze them for longer storage.