When trying to lose weight, you must consume a diet high in good quality proteins. Comprised of amino acids, proteins help build lean, metabolically active muscle tissue that helps the body burn more calories while at rest. Balancing carbohydrate intake with proteins allows the body to shed excess body fat while building muscle. Protein plays a crucial role in curbing appetite, regulating sleep, digestion and even ovulation.
Animal Sources
The most common sources of protein come from animals. For weight loss, consume proteins low in saturated such as egg whites, chicken breast, turkey, lean beef, fish, low-fat dairy and pork tenderloin. Prepare by baking, broiling and grilling for healthiest options. Animal proteins are known as complete proteins because they contain all the essential amino acids the body needs.
Plant Sources
We often forget that many plant foods also contain protein. Although often not a complete protein, combining different foods like beans and rice, you can make the meal complete. Quinoa, a relatively new grain in the United States, contains all the essential amino acids just like animal products. Beans, legumes, nuts, soy and grains/pasta make great choices for non animal protein foods.
How Much
Calculate your protein intake based on several factors including activity level, body weight and caloric intake. The RDA suggests 0.8 grams of protein per kilogram of body weight. Your daily intake of protein should be about 15 percent of your total calories for the day.
As your activity level increases, so should your protein intake. Once you lose weight, you will have to adjust your protein intake. Keep in mind, over consuming any nutrient, even protein, contributes to weight gain.
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