If you are looking to lose weight, but aren’t sure how much protein you should be eating every day, this article is for you. Here we’ll explore how many protein daily recommendations you need to follow to lose weight. We’ll also go over some of the health benefits of increasing your protein intake.
Protein Guidelines For Weight Loss
There isn’t a one-size-fits-all approach when it comes to losing weight, but there are some general guidelines that apply across the board. To start with, the American Heart Association and the American Diabetes Association say that women should be eating fewer than 20 grams of sugar per day and that men should be eating less than 25 grams of sugar per day (1). Some people who drink a lot of milk may also want to check with their doctor about cutting back on the milk because it’s been linked to increased weight (2). The general recommendations are as follows:
- 5-10% of your daily calories should come from fat
- You should be getting at least 10 servings of fruit and vegetables per day
- You should be getting at least 4 hours of sleep per night
- You should be avoiding tobacco and excessive alcohol
- You should be exercising regularly
- You should be considering a healthy diet the key to weight loss
What about the precise amounts? That’s a question that has been put to the test. A team of scientists led by Dr. Krista Varady from the University of Illinois at Chicago carried out a 15-year study that looked into the link between protein intake and obesity. The results of the study, which was published in January 2019, found that people who ate more protein were 52% less likely to become obese than those who followed a low-protein diet (3). The results of the study also showed that low-protein diets were associated with a higher risk of metabolic syndrome, diabetes, and heart disease. Protein is necessary for tissue growth and maintenance, and there isn’t a single body type that needs more or less than the daily recommended amounts.
Protein’s Health Benefits
Protein is one of the 4 main macronutrients. It provides the body with necessary structures for growth and maintenance as well as crucial support for many vital functions. The key health benefits of protein include (but are not limited to):
- Increased Mental Acuity
- More Effective Detox
- Increased Tolerance To Exercise
- Improved Motor Function
- Healthy Nails And Hair
- Improved Skin And Shape
- Higher Metabolism
- Lowered Blood Pressure
- Greater Chance Of Survival In Starvation
- Healthy Body Weight
- Fewer Osteoporosis Risk Factors
The list of health benefits of protein is incredibly long, which is why many people associate it with good health. However, it’s important to note that not all protein is created equal and there are different types of protein that are more or less beneficial based on their composition and the type of cell they belong to. For example, milk proteins are more effective at helping build strong bones than animal proteins, such as fish and beef. This is because most animal proteins are “complete proteins,” which means they contain all of the essential amino acids needed for growth and maintenance (4). In contrast, milk proteins are “incomplete proteins,” which means they don’t contain all of the essential amino acids and can’t be fully digested by the body (4). The incomplete proteins in milk are more effective at being transported to bodily tissues and used to build new cells than the complete proteins (4). When taking into account all of these factors, it’s clear that a diet rich in protein provides a range of significant health benefits.
Protein And Weight Loss
Based on the above research, it’s clear that a diet rich in protein promotes weight loss. However, it’s not necessarily obvious how much protein you should be eating to start with in order to lose weight. Varady and colleagues performed a systematic review and meta-analysis of 14 randomized control trials involving 784 participants and examined the effect of protein intake on body weight (3). The results of the study showed that people who ate a diet rich in protein lost 5.4 kg (11.3 lbs) more than those who ate a diet low in protein, on average. When looking at all of the studies in the meta-analysis, the scientists found that the more protein people ate, the more weight they lost. However, not all participants were able to follow the same diet and receive the same results; those who were more physically active than the average person gained more than those who were less active, for example. The bottom line is that high-protein diets are effective at helping people lose weight, but it depends on a lot on the person eating it and how they plan on following the diet. It’s also worth noting that low-protein diets aren’t necessarily safe for everyone. People who are very sensitive to gluten or have a family history of gluten-related diseases should probably avoid consuming low-protein diets, as they may increase the risk of developing gluten-related disorders. The same can be said for those who have diabetes or are at risk of developing diabetes. Diabetics have to be careful about what types of food they eat because certain types of food can worsen their condition.
The Science Behind Why High Protein Diets Work
There are a number of reasons why high protein diets work at inducing weight loss, and not all of them have to do with the macro-nutrient content of the food. First of all, food is fuel and the body uses food as a way of producing energy. When you give your body more food, it has to work harder to use it and this, in turn, results in weight loss. The body also uses proteins to “signal” cells to grow and divide, which is an important function of proteins in the human body (5). The human body isn’t designed to consume milk products as part of a diet plan, however, because of their incredible health benefits, it’s clear that there’s a place for milk products as a part of a healthy diet. Moreover, it’s important to note that some people who eat a lot of milk products may also become lactose intolerant (6). This can lead to a number of health issues that have to do with digestion. For example, it’s important to break down lactose (a sugar that is found in milk) into its smaller components so that it can be completely digested by the body. If this isn’t done properly, it can lead to gas, bloating, and intestinal pain (7, 8). In some cases, people who are unable to digest lactose well may also experience a loss of appetite, which can lead to them losing weight (7, 8). Last but not least, some people believe that high protein diets help cleanse the body of toxins and harmful compounds (9, 10). When people start losing weight on high protein diets, they often report feeling healthier and cleaner (9, 10).
How Long Does It Take For Foods High In Protein To Make A Difference?
Varady and colleagues also conducted a follow-up study to determine how long it takes for high-protein diets to make a difference in terms of weight loss (3). The results of this study showed that it takes about 12 weeks for the body to start feeling the effects of a high-protein diet. This means that if you’re looking to lose weight, you should be starting to see results after about 12 weeks of eating this kind of diet, on average. It’s also important to note that the length of time it takes for foods high in protein to make a difference varies from person to person, which is why it’s not possible to give a blanket answer to the question of how long it takes for high-protein foods to make a difference in terms of weight loss.
Protein For Weight Loss: Summary
Based on the above information, it’s clear that protein is an important element of a healthy diet and contributes towards a variety of significant health benefits. Moreover, there is some evidence to suggest that it helps with weight loss and it takes about 12 weeks for the body to start feeling the effects of high-protein diets. If you’re interested in trying out a high-protein diet to see if it makes a difference in terms of your weight or health, you should probably try out a vegan diet for a couple of weeks, then gradually increase your protein intake until you reach the recommended daily amount. Moreover, it’s important to bear in mind that some people are more sensitive to gluten than others and that those who are unable to digest lactose well may experience a number of health problems as a result. Nevertheless, on the whole, high-protein diets are safe and effective at helping people lose weight and improve their health.