You have probably heard about the importance of protein for weight loss, but are you currently getting enough of it through your regular diet?
In the following article we will look to see why you should consume plenty of protein, how much you should be consuming and also various other ways to ensure you are getting enough protein.
Read on so that you can start to experience the benefits for yourself.
Why is protein important for weight loss?
There are various reasons why consuming protein for weight loss is a good idea.
To start it is hard to digest, so will use up many more calories than other food types to break down.
This also ensures that you stay fuller for longer, as the protein-rich foods take longer to be broken down.
Protein is also helpful for maintaining and repairing muscle mass, which comes in handy when you are losing weight as you most certainly do not want to be losing muscle mass.
The loss of muscle mass will result in your metabolism slowing, which will make burning off calories much harder to achieve.
If you are planning on working out (which you should) the protein can help to repair the damaged muscle fibres, therefore reducing recovery times.
Depending on how you workout, for example with weight training, the protein you consume can help to build muscle mass, which will cause an increase in your metabolism.
There is plenty of research to show that the more muscle mass you have the faster your metabolism. And the faster your metabolism the more calories you will burn, even while resting.
How much protein should you be eating?
While the amount of protein you should be eating varies depending on your own requirements, a good base amount suggested by the CDC is 46 grams of protein daily.
If you are active however then this amount will not suffice.
A few example amounts are found below:
- Weight 100 pounds = 36.4 g (not active) or 59.2 g (active)
- Weight 120 pounds = 43.6 g (not active) or 70.9 g (active)
- Weight 140 pounds = 50.9 g (not active) or 82.7 g (active)
- Weight 160 pounds = 58.2 g (not active) or 94.5 g (active)
Are you currently getting enough protein daily?
Good protein sources
When looking at protein-rich foods to incorporate into your diet it is best that if you are a meat eater that you choose those that are lean as they do not contain as much fat.
Poultry and fish are two good examples, but avoid consuming the skin.
For vegetarians you may want to consume some of the following:
- Greek yoghurt
- Cottage cheese
- Peanuts (raw)
- Boiled eggs
When should you be consuming the protein?
If you want to get enough protein into your diet then you most certainly will need to be eating it at regular intervals during the day.
Personally I would suggest that you consume a good source of protein with each of your meals.
If you workout then it is also a good idea to consume some protein post-workout so that you can start the process of repairing any damaged muscle fibres.
Hopefully this information has given you a little more insight into why protein is important for weight loss. If you are not currently consuming enough then you are likely not giving yourself the best opportunity for success.
The benefits of protein are for all to see, make sure you start experiencing the benefits for yourself today.