Proteins Good For Losing Weight

Weight-loss success may depend on your amount and choice of dietary protein. Protein prolongs the feeling of being full and promotes caloric restriction, according to the book "Nutrition for Health, Fitness and Sport." Sources of protein vary widely in calorie, fat and nutrient content. Therefore, choosing the best protein options supports weight loss and dietary health.

Protein Function

Protein forms cellular structure, regulates metabolism and maintains muscle tissue. Protein is formed by 20 amino acids, which must be present simultaneously for proper protein utilization, "Nutrition for Health, Fitness and Sport" explains. Your body makes 12 nonessential amino acids, and must get the eight essential amino acids from dietary sources. Complete proteins provide all eight essential amino acids, while incomplete proteins lack one or more.

Protein and Weight Loss

In the August 2008 issue of the "International Journal of Obesity," Dr. J.S. Vander Wal and colleagues reported that people who ate protein for breakfast ate less food overall throughout the rest of the day compared to people who ate a carbohydrate-rich breakfast. Weight loss occurs when you burn more calories than you eat; protein is digested slowly, prolongs the feeling of being full and makes caloric restriction easier. Therefore, good sources of protein aid weight loss efforts, according to "Nutrition for Health, Fitness and Sport."

Animal Sources

Animal sources of protein are complete proteins. "Nutrition for Health, Fitness and Sport" recommends that you choose animal protein options low in fat and calories. Good examples include reduced-fat varieties of milk and yogurt, skinless chicken breast, fish and egg whites. Eight ounces of reduced-fat milk or yogurt provides 8 grams of protein while 2 oz. of chicken breast contains 16 g. The white of one egg contains 3.6 g of protein.

Plant Sources

Plant sources of protein are incomplete and must be combined to form complete proteins; popular combinations include rice with beans or peanut butter on toast, "Nutrition for Health, Fitness and Sport" reports. High-quality options include beans, nuts, green peas and whole-wheat bread. Half a cup of beans provides 7 g of protein, ¼-cup of nuts contains 9 g, ½-cup of green peas contains 4 g and one slice of whole-wheat bread provides 3 g.

Considerations

According to the National Strength and Conditioning Association, the average adult requires 0.8 g of protein per kilogram, or 2.2 pounds, of body weight each day. Eating low-fat protein from a variety of animal and plant sources promotes caloric restriction, subsequent weight loss and proper physiological function.