More Protein and Weight Loss
The need to eat more protein is in the news again. The study “The Perceived Importance of Dietary Protein to Prevent Weight Gain: A National Survey among Midlife Women” published in the Journal of Nutrition Education and Behavior showed that women who ate more protein lost weight over a two-year period.
The 1,824 US women aged 40-60 were involved in the study. Forty-three percent of these women reported that they ate more protein in attempt to prevent weight gain – and actually lost weight.
The women who ate more protein consumed an amount that was consistent with the 2010 Dietary Guidelines Advisory Committee or 0.8 grams of protein per kilogram of body weight. So an individual weighing 150 pounds would need to consume 54 grams of protein a day (150 pounds divided by 2.2 pounds per kilogram times 0.8 grams protein per kilogram).
The survey also showed that women who ate more protein were able to identify good quality sources of protein.
Get More Protein with these Foods
The following are sources of quality protein
- Cottage cheese.
- Omega-3 eggs.
- Plain Greek yogurt.
- Fish and seafood.
- Chicken and turkey.
- Lean cuts of beef (grass-fed preferable).
- Protein shakes and bars (watch for sugar in protein bars, though).
Why More Protein Matters
Protein makes up more of our body than do fats and carbohydrates – so it is a key structural component of the body. Many hormones, neurotransmitters, and enzymes are derived from protein. These compounds greatly enhance the efficiency and function of the brain and body including metabolism and body composition. Muscle obviously is made of protein. And the more muscle we have the more calories we burn improving weight management.
Get More Protein: Keep it Simple
Trying to calculate intake of any nutrient based on body weight can be complicated and a bit of hassle. Keep it simple. When it comes to protein consume about 25 grams of protein with each meal and 10-20 grams with each between meal snack. That will be more protein than you probably are already consuming.
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