So, protein is good for weight loss, but you need to consume it properly.
How much protein should you eat daily if you want to lose weight?
There is currently no scientifically defined amount for weight loss. However, some studies have been given the task of investigating this. Keep in mind that the recommendation for an average adult is 0.8 grams per kilogram of weight per day. For those who exercise regularly, it ranges from 1.2 to 1.7 grams.
A study published in the journal Nutrient by Justin Roberts and his team on 16 athletes who were divided into two groups, one on a moderate diet (1.8 g/kg/day) and another on a high diet (2.9 g/kg/day), over 7 days, found that eating a moderate protein diet alone enhanced the hormonal response to meals. For example, ghrelin, which is responsible for triggering hunger, was reduced.
Other studies show that trying to get 30% of the calories in your diet from protein can be very effective for weight loss. Remember that diets with a normal distribution of macronutrients contain 10–15% of them. In fact, there’s research showing that a slight increase of about 18% in recovery can result in a 50% reduction in weight. Although, according to experts, the optimum could be between 25 and 35% of total daily calories,
Ideally, it is like this: Spread out the protein intake At every meal throughout the day; you don’t want to eat it all at once.
How should protein be taken to lose weight?
A very simple way to get the extra protein contribution is the Protein Powder Supplement, and although the Mayo Clinic mentions that these aren’t meant for magic weight loss, the reality is that replacing certain meals with protein shakes can help reduce daily calories in the diet, which helps in the long run to lose weight. Even if you don’t indulge, the reality is that the extra protein you include in your diet can also come from natural, unprocessed, solid food sources.
But hey, unless you plan on adding some extra meat, fish, eggs, dairy, legumes, or seeds containing them to cover the extra contribution, opt for protein powder, even in a bar, or even one already prepared drink. The Cleveland Clinic advises you to consider that the product should contain in one serving:
- At least 10 to 15 g of protein.
- Less than 15g when it comes to total carbs.
- Less than 200 to 250 calories.
- Less than 5 g of added sugar
