Some diet programs advocate that protein is the secret to weight loss. While protein is an essential macronutrient necessary for every cell in the body, eating more steak and chicken will not magically make you lose weight. If you are following a 1,750-calorie diet for weight loss or maintenance, you need to eat a balance of protein, carbohydrates and fats to maintain health and achieve your weight goals.
Recommendations
The Institute of Medicine says that between 10 and 35 percent of your total daily calories should come from protein. For a 1,750-calorie diet, this is equal to 175 to 612 calories daily. You might aim for the higher end of the protein range if you are an athlete. but the average person can easily maintain health by sticking to the lower end of the range. The rest of your diet should be made up of between 45 and 65 percent carbohydrates and 20 to 35 percent fats.
Sources
Meat, fish, poultry, eggs, dairy and soy are common sources of protein. These proteins are known as complete sources because they provide all the essential amino acids that the body cannot produce. Incomplete proteins, which are often found in grains and other plant foods, lack one or more these essential amino acids. Vegetarians can easily obtain all the protein needed for a healthy body by eating a variety of foods, such as beans, grains, soy, seeds and nuts.
Considerations
In order to take in between 175 and 612 calories of protein daily on a 1,750-calorie diet, you need to eat between 44 g and 153 g of protein. Choosing quality, lean sources of protein is important, however, as it prevents you from exceeding your calorie limit and over-consuming saturated fat. For example, a 3-oz. serving of prime rib provides 18 g of quality protein, but it also delivers 343 calories and 30 g of fat, 12 g of which are saturated. One cup of cooked lentils also provides 18 g of protein, but with just 226 calories and 1 g of fat. Combine the lentils with 1/2 cup of brown rice to make a meal that offers a complete protein with more volume and fewer total calories than the 3 oz. of prime rib.
Weight Loss
Protein helps with dieting because it takes longer to digest and, thus, can help you feel full for longer. Protein may also rev the metabolism slightly. Protein does not cause extreme swings in blood sugar, either, so it keeps your energy levels stable and minimizes cravings. Protein also supports retention of lean muscle mass. Eating tremendous amounts of protein while shunning other nutrients on a 1,750-calorie diet, however, may not be a healthy or practical strategy for the long run and can lead to dieting frustration and ultimately, failure.
References
- "Journal of the International Society of Sports Nutrition"; Position Stand: Protein and Exercise; Bill Campbell, et al.; Sept. 2007
- Institute of Medicine; Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids; Sept. 5, 2002
- Harvard School of Public Health: Protein
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