How Much Protein Will Promote Weight Loss?
Posted: Sunday, May 09, 2010
by Lisa Nelson
Be Heart Healthy and Lose Weight
Fat, protein, and carbohydrates are all essential to your overall health. When you are working to lose weight it's important that you do not cut any one nutrient too low. Let's look closer at your protein intake.
Function of Protein
Carbohydrates and fat are the body's primary energy sources, but protein fills many other crucial roles in the body. Here are a few:
- Forms structural components of the body – muscle contractile tissue, connective tissue, cell membranes, and bone matrix.
- Maintains fluid balance.
- Regular acid-base (pH) balance of blood.
- Formation of hormones and enzymes.
- Immune function (antibodies are proteins).
Standard recommendations for protein each day is 0.8 grams per kilogram body weight (0.8 g/kg). To calculate your protein needs multiply your weight in pounds x 0.37.
Here's an example of how to do the calculations for someone weighing 140 pounds.
140 pounds x 0.37 = 51.8 or ~52 grams of protein/day
Even individuals who work out regularly due not have significantly increased protein needs. There are a few situations where protein needs are slightly higher, such as illness, endurance athletes, and professional body builders.
If you consume too little protein, your body turns to muscle. This is very important to keep in mind, especially if you are following a low calorie diet with limited protein intake. If you do not eat enough protein your body breaks down muscle to meet protein needs. Also, a low protein intake over time can cause feeling of lethargy and a lack of energy. Restricted protein intake increases your risk of becoming ill and makes building muscle to boost your metabolism and promote weight loss difficult.
If you consume too much protein, the body will convert excess protein to fat and store for future energy needs. Consuming 2-3 servings of protein each day is usually adequate to meet your protein needs. Most American's consume significantly more protein than necessary. Good protein sources include fish, poultry, lean beef, nuts, soy, and legumes/beans. One serving of protein equals 3 ounces of meat, ½ cup beans, 2 Tbsp peanut butter, 1 egg, and 1 ounce nuts.
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Top-level comments on this article: (1 total)Thanks for the information Lisa. How do you feel about protein shakes after a workout. The are so many varieties, what do I look for? Do I need to take the recommended dose or would one shake after a workout be sufficient if my diet is otherwise good?Hi Brianna,I don't generally recommend a protein shake or bar after a workout. You can meet your protein needs with a simple snack, like a handful of mixed nuts or half a peanut butter sandwich. However, if a shake or bar is quick/easy and works best for you, be aware of calorie content. Some can provide several hundred calories. Too many calories in your post workout snack may defeat the purpose of your workout!
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