Protein Intake and Weight Loss

Some would venture to say that protein is the most important food group for weight loss.

Let's find out why...

Weight Loss Tip #15 - Eat More Protein

Protein does much of the work in our body's cells and is required for the structure, function, and regulation of the body's tissues and organs. ​ Protein is made up of "building blocks" called amino acids which are crucial for many functions including the building and repairing of muscles and bones, carry oxygen throughout the body in the blood, and play a role in the making of hormones and enzymes. Amino acids are one of the main energy sources in the body.

In relation to weight loss, protein is responsible for boosting metabolism, reducing appetite and impacting several weight-regulating hormones.

Several sources have concluded from much research that a higher protein intake actually increases appetite-reducing hormones such as GLP-1, while reducing your levels of the hunger hormone ghrelin. This implies that by simply increasing protein in your diet and listening to your fullness cues, you may naturally see a decrease in your calorie intake without deprivation.

Eating adequate amounts of protein also helps you maintain muscle mass and promotes muscle growth when you do strength training. Muscle, in turn, burns more calories than fat mass, even at rest.

The bottom line is... eating adequate protein (in addition to exercise) will help you build muscle and burn more calories on a daily basis. This not only helps with weight loss, but also helps prevent future weight gain.

How much protein do I need?

The standard equation* for protein intake is about .36 grams per pound of body weight. For example, a 180 pound female would need about 65 grams of protein per day. Keep in mind this is the minimum goal necessary just to meet basic needs. Protein needs increase based on height, activity level and other factors.

Also, keep in mind that your body is not able to "store" protein for later use. It will be converted into energy or fat when eaten in excess. It is recommended to eat no more than 40 grams per meal in order for your body to be able to properly break down and utilize the protein.

My challenge to you this week is to check your protein intake. Calculate your needed protein intake with the above equation and keep a tab throughout the day of how much protein you are consuming. Your goal should be at least to reach this minimum goal. You can use a tracking app, write it down on paper or simply keep a mental tab.

If you're not quite reaching your minimum protein goals, let's discuss ways to increase your protein! Simply email me at miranda@lifeinbalancenutrition.net

I'm here for you and I believe in you!

*This number can range drastically based on your height, activity level and other health conditions. Consult with a professional for your personalized recommendation.