Your body needs protein for a variety of functions such as cell and tissue formation and repair, muscle growth and a healthy metabolism, which is essential for weight loss. If you're overweight, it's likely that you're consuming too much protein and calories from other sources. However, because protein is essential for life, it's best to pinpoint how much you need to lose weight. Otherwise, you may restrict it too much and cause a variety of health problems.
Amount of Protein for Weight Loss
The minimum amount of protein you need is 0.8 g per 1 kg (2.2 lbs.) of body weight. For instance, if you weigh 160 pounds, or about 73 kg, you need about 58 g (2 oz.) of protein daily. This amount is substantially less than most Americans consume in one meal, according to Nancy Clark, a registered dietitian and author of "Nancy Clark's Sports Nutrition Guidebook." According to Clark, most people, including athletes, do not need to consume more than 5 to 7 oz. of protein daily.
Best Sources of Protein
Foods such as fish, meat and dairy products are loaded with protein. However, the best choices are those that are low in fat and rich in other nutrients. For instance, chicken and turkey contain less fat than red meat, especially when you remove the skin. Fish is also a great choice, especially cold-water varieties such as salmon, albacore tuna and mackerel, which are loaded with health-boosting omega-3 fatty acids. Other top choices include lean beef, which is rich in iron, zinc for muscle growth and B vitamins for energy during your workouts. If you're a vegetarian, make sure that soy products are part of your diet. Soy is the only complete plant protein, which means it provides all nine essential amino acids that you must get from food.
Protein and Muscle Building
Increasing muscle mass is one of the few ways you can boost your metabolism. Muscle burns more calories than body fat, helping you to burn more calories even when you're at rest. However, don't get fooled into thinking that you need to consume excess protein to build muscle. Muscle growth comes from consuming a well-rounded diet, especially carbohydrates, and performing weight-training exercises.
Simplifying Your Protein Intake
A simple strategy you can use to determine if you're getting enough protein --- but not too much --- at each meal is to divide your plate into imaginary quarters or sections. One-quarter to one-third of your plate should contain protein-rich foods.
Protein Deficiency and Weight Loss
While protein deficiency is rare in this country, it's very much a risk if you're severely restricting calories, exercising excessively or both, to try to lose weight. Watch out for protein deficiency symptoms such as poor wound healing; water retention in your hands, feet or abdomen; loss of muscle mass; fatigue and hair loss.
References
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, M.S., R.D.; 2008
- "Nutrition for Life"; Lisa Hark, Ph.D., R.D. and Darwin Deen, M.D.; 2005
- NetWellness: Diet and Nutrition - Protein Deficiency Symptoms; Lisa Cicciarello Andrews, M.Ed., R.D., L.D.
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