How Much Protein Do You Really Need For Weight Loss?
The first thing most people do when they decide they want to lose weight is figure out their calorie deficit.
It’s true, how much you eat does directly correlate with how much you weigh. However, what many people overlook is the importance of what you eat.
Sure, you could eat 1800 calories per day of just pastries from your favorite bakery, but would that help you reach your goals?
Probably not!
When it comes to weight loss, protein is as close as you could get to a miracle nutrient.
It helps you to feel satiated, controls your blood sugar, preserves and builds muscle, boosts your metabolism, and yes, it even helps you lose weight.
All that is great, but how much protein do you actually need to eat to achieve all of that?
Today we’re going to get right down to it, covering exactly how much protein you really need to boost your weight loss and help you become the healthiest version of you!
Why Protein Matters for Weight Loss and Health
Protein is often called the “building block of life.” Sounds pretty dramatic, right?
Well, it is actually that serious.
Protein makes up all of the tissue in your body. That means skin, muscles, organs, hair, and even your nails.
Protein also makes up hemoglobin, the part of your blood that carries oxygen throughout your body.
And it doesn’t stop there. Protein makes up the enzymes that act as the power source for many chemical reactions that keep your body running.
While all of this is important, you’re probably here to learn how protein helps you lose weight.
First, protein takes longer to digest than simple carbs and sugars. This slows down digestion, making you feel more satiated and reducing cravings and overeating.
Second, remember when we said proteins were the building blocks of life? Well protein actually helps you build and maintain muscle, and muscle mass burns fat and gives you a higher metabolism.
Finally, not only is your metabolism higher because you are building muscle, but the thermic effect of protein means that you actually burn more calories digesting protein than other nutrients.
How Much Protein Do You Really Need?
Protein is made up of amino acids, which are small molecules that link together in long chains to form those tissues we discussed earlier.
The thing is, our bodies don’t make amino acids or protein on their own, they outsource this process to the food we eat. That means that any protein your body uses, it has to get from food.
So how much protein is enough?
The general guidelines according to Harvard Health is 0.36 grams per pound of body weight per day for the average adult. This means that a 165lbs adult should shoot for 60g of protein per day.
You can find your own requirements by multiplying your body weight times 0.36, or by using this online calculator.
Keep in mind that these averages are just that, and your needs might be different if you are trying to lose weight, gain, or preserve muscle, in which case you may want to aim even higher.
For example, if you are trying to lose weight, you might aim for closer to 0.6-1.0 gram of protein per pound of bodyweight, meaning that same 165 pound person would shoot for around 100g of protein per day or more.
Is there such thing as too much protein?
As with any good thing, too much protein can be harmful, with a higher risk of kidney stones, heart disease, or colon cancer.
However, these statistics are correlated with diets high in saturated fats and red meat, while people who eat a more diverse range of protein sources don’t see the same effects.
In short, it’s hard to eat too much protein, in fact, the majority of people struggle to intake enough. Follow our guidelines to make sure you hit that sweet spot!
Best Sources of Protein
You might be looking at 60-100g of protein thinking, how could I possibly eat that much?
The truth is, eating enough protein does take some intention. But keeping in mind that protein sources are probably more diverse than you think, you don’t need to resign yourself to eating chicken and rice forever.
Let’s break down protein sources by type:
Note that animal-based sources have the highest protein per serving, however, plant-based protein sources contain other important nutrients like fiber, which aids in digestion.
Rather than concentrate on getting all of your protein from one source, it is best to aim for variety when it comes to your diet. That way, you get a balance of everything your body needs.
Don’t Overcomplicate Your Protein Intake
If you are still feeling overwhelmed by the amount and variety of protein you should be eating everyday, we invite you to slow down and understand that it doesn’t have to be overcomplicated.
A great way to start to build more protein in your diet is simply by including a portion of protein in every meal and snack.
For example, do you usually eat a quick breakfast of cereal or a bagel? Swap that out for a protein bar or smoothie.
Is your typical weeknight dinner a big helping of pasta? Half the noodles and add a portion of lean meat or fish.
Instead of snacking on chips, cookies, or crackers, swap out protein packed edamame, fruit and nut butter, or cottage cheese with fresh fruit.
See how easy these swaps can be?
To make it even easier on yourself, you might consider meal prepping or batch-prepping your protein for the week.
Common Mistakes
While we did say that you should simplify your protein intake with simple swaps, we also want to stress that you shouldn’t rely too much on processed foods like protein bars and shakes to meet your daily goals.
While these are easy and convenient ways to up your protein, they should be used as additives and not your main source of protein.
This is because processed foods don’t always deliver the same amount of overall nutrients, nor do they keep you as satiated as natural forms of protein.
There can be a tendency to forget the other components of a healthy diet when you focus on increasing one.
Even though you might be focused on adding protein, don’t forget that fiber and healthy fats are just as important for keeping your body fueled and healthy.
More is not always better if you are sacrificing other nutrients for the sake of eating more protein.
Finally, don’t overeat just to achieve your protein goals. If your body is sending you signals that it is full, listen to your body!
You are best equipped to recognize and respond to your body’s cues and messages.
Put it Into Practice
If you are still feeling overwhelmed, we wanted to make it really easy for you by creating a sample day of balanced protein intake.
These meals have a variety of protein sources including lean meats, dairy, plant-based sources, and convenience sources.
Hopefully this illustrates just how simple it can be to prioritize protein in a healthy diet.
In fact, this meal plan adds up to a whopping 142g of protein, well above most people’s goals.
You could easily swap out items to better fit your taste preferences, or omit certain snacks or meals all together if you find you are not as hungry as this meal plan assumes you might be.
Now It’s Your Turn!
Remember, the best way to make changes to your diet and lifestyle is by making small, sustainable changes you can build on.
If you aren’t ready to completely overhaul your diet, just start by adding a protein source to all of your regular meals and build up from there.
To recap what we learned, protein supports weight loss and your overall health, helps you build and maintain muscle, and keeps you feeling satiated.
Everyone’s needs differ, but the general recommendation is that the average person eats 0.36g or protein per pound of body weight each day. If you are trying to lose weight, bump that up to about 0.6g per pound or more.
You probably won’t do it perfectly, but just focus on being consistent, aiming for balanced meals and snacks that support you and all of your goals.
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