Protein for weight loss: how much is needed per day?

Weight loss diets can often be confusing. You may be wondering what to include and how much to eat. However, the big constant in any weight loss regimen is protein. Not only will it help you stay full longer, but consuming protein for weight loss can help you shed pounds faster than usual. However, you need to know how to eat it and how much to use per day. The nutrient should also be combined with other high-fiber options to prevent other problems such as constipation. To avoid the side effects of overconsumption, here are some tips and tricks for including this nutrient in your diet.

What is protein?

A protein is a large molecule consisting of chains of amino acids. These amino acids join together to form different proteins and can play important roles in the body. Functions white are huge, such as building and repairing tissue, acting as enzymes to speed up chemical reactions, and supporting the immune system. “There are 20 different amino acids, and the specific sequence in which they are arranged determines the structure and function of the protein. In fact, proteins are vital for growth, maintenance and overall health,” says the nutritionist Kejal Shah.

How does protein help you lose weight?

Protein can help you lose weight in several ways. Here are some ways:

1. Increases satiety

Protein-rich foods tend to be more satiating and satisfying, which can lead to lower overall calorie intake. This is because protein takes longer to digest than carbohydrates, so you feel fuller for longer. A study published in American Journal of Clinical Nutrition states that protein can help you feel fuller more than other nutrients, such as carbohydrates or fat. This can help reduce energy consumption.

2. Accelerates metabolism

Protein requires more energy to digest than carbohydrates or fat, which can increase your resting metabolic rate (RMR) and help you burn more calories at rest. It can also become a source of metabolic fuel. Excess protein is not stored in the body, but is converted into glucose as a source of energy. According to a study published in Journal of Obesity and Metabolic Syndromeprotein contained in the diet increases energy expenditure. It has a higher diet-induced thermogenesis, that is, an increase in metabolic rate after eating, than fats and carbohydrates.

3. Preserves muscle mass

When you diet to lose weight, your body may begin to break down muscle tissue for energy. Adequate protein intake helps preserve muscle mass, ensuring the loss of fat instead of muscle. A study published in the journal Advances in nutritioncompared participants who took a supplement fortified with whey protein, leucine, and vitamin D with those who consumed an isocaloric control drink that contained less protein. The first group reported maintaining more muscle mass during weight loss.

4. Reduces muscle loss during training

Exercise, especially strength training, can lead to muscle damage and loss. Protein helps repair and rebuild muscle tissue, reducing muscle loss and supporting weight loss. A study published in the journal Advances in nutritionstated that increased protein intake, if spread evenly throughout the day, may prevent muscle loss during weight loss therapy.

5. Supports fat burning

Protein can help increase the production of hormones such as glucagon-like peptide-1 (GLP-1), which helps burn fat and promote weight loss. A study published in Journal of Obesity and Metabolic Syndromecompared participants with increased protein intake to participants with higher carbohydrate intake. In the high-protein group, participants lost significant body weight and body fat.

6. Lowers the level of ghrelin

Ghrelin is a hormone that stimulates appetite. Eating protein-rich foods can lower ghrelin levels, reducing hunger and promoting weight loss. The protein leads to long-term suppression of ghrelin, which makes it the most satisfying, according to a study published in International Journal of Peptides.

How much protein do you need every day to lose weight?

For weight loss, it is recommended to consume from 0.8 to 1.6 g of protein per kilogram of body weight every day. “If you lead a sedentary lifestyle, aim for 0.8-1.0g/kg, while moderately active people can aim for 1.3g/kg, and those who exercise heavily can benefit from 1 .6 g/kg,” explains Shah. So, for example, a person weighing 70 kg should consume approximately 56 to 112 grams of protein per day, depending on the level of activity. Read below to find out how much weight you can lose by consuming protein.

How much weight can you lose in a week with sufficient protein intake?

With adequate protein intake, people can expect to lose about 0.5 to 1 kg per week, Shah explains. This figure can be achieved through a high-protein diet combined with a calorie deficit and regular physical activity. Higher protein intake can increase satiety, speed up metabolism, and help preserve muscle mass during weight loss, contributing to this effective weight loss range.

What is the best way to consume this protein?

Here are some ways to consume protein for weight loss:

• Start your meal with protein: Start your meal with protein-rich foods such as eggs, cheese, paneer, legumes or lean meat to increase satiety.
• Include protein in every meal: Make sure every meal and snack includes a source of protein, such as legumes, nuts or dairy.
• Choose quality sources: Choose lean meats, fish, dairy, and plant-based proteins like quinoa and lentils.
• Use protein supplements: Consider protein shakes or bars for a convenient boost, especially after a workout.
• Spread your consumption throughout the day: Spread your protein intake evenly between meals for better absorption and muscle support.

When is the best time to consume protein to lose weight?

Here’s when to consume this nutrient for weight loss:

• Breakfast: Starting your day with a protein-rich breakfast can reduce hunger throughout the day and regulate appetite hormones like ghrelin.
• Between meals: Snacking on protein-rich foods between meals can curb hunger and reduce overall calorie intake.
• After training: consuming protein within 30-60 minutes after exercise promotes muscle recovery and maintains muscle mass, which is beneficial for weight loss.
• Consecutive time: Maintaining consistent meal times can increase metabolic efficiency and promote weight loss.

What should be remembered when consuming protein for weight loss?

When using protein for weight loss, keep the following in mind:

• Choose lean meats, fish, legumes, dairy, and plant-based proteins to maximize nutrient intake while minimizing saturated fat.
• Aim for balanced portions, including protein at every meal and snack to increase satiety and reduce overall calorie intake.
• Spread protein throughout the day, especially at breakfast and between meals, to help control hunger and maintain energy levels.
• Combine protein with healthy fats and complex carbohydrates for a complete diet that promotes weight loss.
• When increasing protein, make sure you maintain a calorie deficit for effective weight loss.