Protein is an important nutrient when it comes to losing weight and/or toning your physique. Every tissue in your body is composed of proteins that are constantly broken down and replaced with the protein you consume in your diet. Monitoring your protein intake can help you lose weight, although it's not a miracle nutrient that directly burns fat. The key is to consume the right amount of high-quality protein as part of your weight-loss program. Consult your doctor before beginning any new diet.
Recommended Daily Allowance
The Centers for Disease Control and Prevention recommend adult women and men consume 46 and 56 grams of protein each day, respectively. The CDC also points out that most Americans already consuming this much protein, or more, in their current diet. If you're looking to lose weight, chances are you're exercising regularly. If this is the case, consuming about 1 to 1.5 g of protein per pound of body weight can be beneficial, according to the BodyBuilding website.
Protein and Weight Loss
Foods that are rich in protein tend to leave you feeling full, which helps you eat less and curbs your food cravings throughout the day. If you eat fewer calories, you'll lose weight. BodyBuilding suggests eating small amounts of protein on a more frequent basis. For instance, eat a protein-rich snack five to seven times each day to ensure your blood sugar levels remain steady and food cravings are held at bay.
Protein Sources
High-quality proteins are those that contain all of the eight essential amino acids your body needs. Examples of high-quality protein sources include fish, chicken, beef, eggs, milk and cheese. Incomplete protein sources are foods that contain some of the 20 total amino acids but not all of the essential ones; tofu, rice and beans are examples of these. You can combine incomplete proteins to essentially create a high-quality protein meal, such as eating rice and beans together. Consuming high-quality protein ensures your muscles recovery properly after you exercise, which is beneficial for long-term weight loss.
Considerations
When it comes to protein and weight loss, more is not better. One problem associated with consuming too much protein is that extra protein contributes extra calories in your diet. That can lead to weight gain if not monitored correctly. Also, consuming protein in excess --- particularly protein from animal sources --- can contribute unhealthy levels of saturated fat to your diet. This can increase your risk of heart disease in the long term.
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