When first embarking on a weight-loss plan, you might be clueless as to what to eat. The internet is a powerful but sometimes dangerous tool when it comes to searching for dietary advice, as it contains both extensive and conflicting information on the best weight loss diet to follow. Generally speaking, the key is to eat a balanced diet which provides you with enough protein without going overboard. By providing your body with adequate amounts of protein you will have the nutrients and energy to shift those excess pounds, whilst maintaining a healthy lifestyle. Let’s take a look at how much protein per day we need for healthy fat loss.
So How Much Protein Per Day Do I Need?
Your body stores protein differently to the way it stores carbohydrates and fat. For this reason, it is important that you eat the daily recommended amount of protein every day. Protein is essential for muscle maintenance, your skin and all of your vital organs. Proteins also help with cell growth and repair. Your body’s ability to digest food relies on an adequate supply of protein.
In terms of figures, the Institute of Medicine recommends that the majority of adults should consume approximately 0.8 grams of protein per kilogram of bodyweight each and every day. This equates to 0.36 grams per pound of bodyweight.
How Much Protein Per Day Do I Need If I Exercise?
In order to lose weight, it is necessary to create a calorie deficit. There are a couple of ways you can achieve this: You can lower the amount of calories that you consume on a daily basis or you can ramp up the amount of exercise you do in order to burn more calories. If you want the best results, try combining the two methods.
You should bear in mind that increasing the amount of physical activity you do, changes your body’s protein requirements. The Journal of the International Society of Sports Nutrition suggests a protein intake of 1.4 to 2 grams of protein per kilogram of bodyweight, for those who partake in regular physical activity including resistance training. The society also notes that protein should either be consumed immediately before or after exercise, which will help with the recovery of your muscles.
Things To Consider
It is important to note that whilst protein will play a major role in your weight loss, don’t go too crazy. If you have a tendency of eating more protein than your body requires, it will be converted into energy that is either stored or used. On a more serious note, a very high protein diet may lead to kidney disease, as your kidneys work to filter out any waste components from the protein you consume and remove them from your body.
Too much protein can also cause increased calcium excretion, which can lead to decreases in bone density. In order to avoid these nasty side effects, stick to a diet balanced in carbohydrates, protein and fat.
Healthy Sources Of Protein
It’s a good idea to pay attention to the quality of the protein that you consume. Beware of fats containing a lot of saturated fats including, lamb, beef, pork and full-fat dairy produce. The American Heart Association states that excessive consumption of saturated fat can lead to elevated cholesterol levels, which in turn can increase the likelihood of heart disease and stroke. Instead opt for lean cuts of protein, such as skinless chicken breast or beans and nuts if you’re a vegetarian.