The Importance of Protein in Weight Loss: How Much to Eat and Why

The Power of Protein: How It Can Help You Lose Weight

Protein is a vital nutrient that plays a crucial role in building and maintaining the health of your body, including your muscles, skin, and bones. It is also an essential component of your diet when it comes to achieving or maintaining a healthy weight.

According to registered dietitian Annalise Pratt, RD, “Protein is invaluable when it comes to increased fullness and satisfaction after a meal. Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”

Protein needs vary from person to person, depending on factors such as age, lean muscle mass, overall health, and activity level. It is recommended to consume 10% to 35% of daily calories from protein, with about 25 to 35 grams of protein being absorbed and used at once.

To determine how much protein you need, you can use the USDA DRI Calculator, which takes into account your height, weight, age, sex, and activity level to provide personalized recommendations.

For those who are very active or athletes, consuming 1 to 1.5 grams of protein per pound of their goal weight is recommended. This can vary based on the type and intensity of activity and the timing of protein consumption throughout the day.

Adding more protein to your diet can aid in weight loss by helping you feel full longer, preserving lean body mass, using more calories to digest food, and storing less body fat. Sources of protein include eggs, dairy, fish, legumes, meats, nuts, grains, seeds, and tofu.

While protein supplements can be convenient, they should not be used as a substitute for protein-rich foods. It is important to consult with a healthcare provider or registered dietitian to get personalized nutrition recommendations based on your health, activity level, and goals.

Overall, maintaining a healthy weight involves not only getting the right amount of protein but also changing unhealthy lifestyle habits and exercising regularly. By incorporating protein into your diet and making healthy choices, you can achieve your weight loss goals and maintain them over time.