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Protein 101: How Much You Should Consume for Weight Loss?

Diet is always one of the contributing factors you should bear in mind if you want to lose weight. After all, there are tons of diets that you can find, and it’s up to you to determine what works for you. However, you’ve probably heard many different things when it comes to losing weight. These may include cutting down carbs or only eating organic and healthy foods.

What if you can achieve your weight loss goal by eating more protein? You see, protein has valuable properties that help you lose weight. With that in mind, read this article to learn some tips on how you can build muscle and lose weight by eating more of this nutrient.

Protein: What Is It and How Does It Function in the Body?

Protein is a macronutrient that helps build enzymes and hormones to repair tissues, maintain fluid balance, and transport nutrients and oxygen in the blood. It is made up of chains of amino acids, and each sequence of amino acids determines the protein’s unique three-dimensional structure and specific function.

In addition, proteins are found in all body cells and are essential for the structure, function, and regulation of the body’s tissues and organs. This makes them a significant part of the body’s immune system.

Protein Needs per Day for Weight Loss

How much protein does your body need for weight loss? The answer will depend on many factors, including weight, fitness, and activity. The recommended dietary allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kilogram). This amount is adequate for most people. However, you may need more protein if you want to lose weight. 

If you currently consume 1,500 calories per day and want to get rid of one pound per week, you will need to consume 500 fewer calories daily. Meanwhile, if you want to lose two pounds weekly, you will need to eat 1,000 fewer calories daily.

Studies show that having a high-protein diet can help increase fat loss and improve weight maintenance when on these caloric-deficit diets.

How to Meet Your Protein Needs

Animal-Based Protein

This is the popular protein choice for many as it includes poultry, red meat, fish and other seafood, and dairy products. They are also good sources of essential nutrients like iron, zinc, and vitamin B12.

However, animal-based proteins are rich in saturated fats and cholesterol, which can cause weight gain and other health problems, so it’s recommended to consume them in moderation.

Plant-Based Protein

Plant-based proteins are increasingly becoming popular as a source of protein for many athletes and people who want to maintain a healthy weight. Foods that are under this category include soy, beans, lentils, and peas. 

One of the main benefits of plant-based proteins is their nutrient density, as they contain various essential nutrients, including fiber, vitamins, and minerals. Plant-based proteins are also generally lower in calories and fat than animal-based proteins.

Final Thoughts

Protein is an essential macronutrient for weight loss, but how much you need depends on various factors. Remember to incorporate protein at every meal and snack, and choose quality sources like lean meats, eggs, and dairy. With some planning and research, you can reach your protein goals and see great results!

Weigh to Wellness is a reliable clinic you can consult for your protein needs. We provide weight loss programs in Birmingham, AL, based on scientific facts to help you achieve your fitness goals. Schedule a session with us today.

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