With the New Year now fully underway, people are starting to make resolutions to shed off those extra pounds. If you’re looking to commit to a healthy lifestyle change then it’s a good idea to know how much protein you need to achieve your goals.
There’s no question that a healthy diet is the key to maintaining a svelte figure. A diet rich in fruits, vegetables, nuts, and whole-grain breads will keep your body’s nutrient levels high, which in turn will promote lean muscle growth and burn calories at a healthy rate.
However, trying to adhere to a fad diet knowing how much protein you need is probably not the wisest idea. Why? Fad diets usually contain inadequate amounts of protein, which can cause you to lose muscle and become leaner than you already are. So if you want to achieve the healthy weight you’re aiming for then it’s a good idea to know how much protein you need.
How Much Protein Do I Need To Lose Weight?
As a general rule of thumb, you need to consume 1.3 to 1.7 grams of protein per meal to lose weight. The exact amount will depend on your body size, gender, and whether or not you’re an athlete. Having protein in the morning will also help you to get through the day without feeling hungry, which can lead to weight loss.
For example, if you’re a small-framed woman then you might require a little less protein than a big-framed man. Your daily intake should consist of a variety of proteins to ensure you’re providing your body with the nutrients it needs to function at its best. This could mean eating more eggs, dairy products, or meats than you would if you were a man. Your daily intake of protein should be around 70 to 80 percent of the calories you take in, otherwise you’re at risk of becoming deficient in certain nutrients.
When you reduce your dietary intake of certain foods then your body will start to restrict how much of it it can use. This is why knowing how much protein you need is important – it allows you to be more selective in what you consume. If you choose to consume more veggies and fruits then you might avoid eating meat products, which could result in you weighing less than you otherwise would.
Which Type Of Protein Is Best?
As a general rule, the leaner the source of protein, the better. This is because the body can better absorb and utilize nutrients from lean sources. When you consume protein then you raise your body’s serotonin levels, which gives you a feeling of satisfaction and well-being. In addition, animals and plant-based foods (such as beans and lentils) offer some unique advantages. For example, animal based proteins (such as eggs and dairy products) contain high levels of the essential amino acid tryptophan, which is important for brain health.
On the other hand, vegetables and fruits are relatively low in fat and contain high amounts of fiber, which help with digestion and weight loss. If you decide that a vegan diet is right for you then you won’t need to worry about getting protein and essential amino acids from grains, as these compounds are all naturally found in plant-based foods.
If you’re on a diet then you might find it beneficial to know which type of protein is best suited for your goals. For example, if your aim is to lose weight then animal based proteins are a safe option, as long as you don’t overdo it and hit your daily recommended protein intake. On the other hand, if you want to boost your muscle mass and grow healthy nails then you might want to avoid animal based proteins and go for the more vegetable-based option.
It’s also a good idea to add dietary supplements to your regimen if you’re missing out on certain nutrients. For instance, if you’re not consuming enough omega-3 fats then you might want to consider taking a fish oil supplement every day.
How Much Protein Should I Eat If I’m An Athlete?
If you’re an athlete then you need to consider eating more protein than the average person. After all, your body needs the fuel to repair and grow new muscles and tissues to sustain your activity level. If you’re a professional athlete then you might need to consume even more than that. That’s because of the intense training and competition that you and your body get exposed to on a daily basis.
As a general rule, you should have at least 1.7 grams of protein per meal if you’re an athlete. You might find it beneficial to take it in the form of supplements as well, which are absorbed quicker by your body than natural proteins. This will help you to better replenish your muscles and avoid catabolic states, which can seriously damage your health.
In some instances, your diet might consist solely of animal proteins or fad carbs if you’re lacking in nutrients. However, there are many instances where a vegan diet might be beneficial to you and your health. Your body needs sufficient nutrients to function properly, and a vegan diet provides you with the necessary vitamins, minerals, and fiber to keep your muscles strong and your nails healthy.
When Should I Eat My Protein?
If you’re an athlete then you need to eat your protein after your workout, which is when your body’s going to be at its most receptive to nutrients. Consuming protein before or after your workout will help you to build and preserve muscle mass. Ideally, you want to consume the majority of your daily protein in the first meal of the day, as this will raise your body’s nutrient levels and help you to start off your day on the right foot. Remember, quality protein sources such as eggs and dairy products are critical for building strong bones and muscle mass. Omitting these food groups from your diet might seriously damage your overall health and physique.
What’s more is that when you eat the right food then you can better regulate your blood sugar levels, which in turn will reduce the likelihood of you hitting the wall and becoming weak. If you want to be at your best then eating the right food is a necessity, and that means having protein at every meal.
Getting enough protein isn’t difficult. It just takes a bit of planning and a few mindful meals. Making sure you have protein at each meal will ensure you have enough fuel to perform at your best and keep those extra pounds at a healthy margin. So keep those New Year’s resolutions coming! And don’t forget – if you want to lose weight then having protein at every meal is a good place to start.