Protein and weight loss
- Dietitian.Lauren Hmede
- Dec 6, 2018
- 2 min read
Updated: Dec 11, 2018
Protein and weight loss:
Lean protein choices are always a good idea in weight loss diet but why?
Protein helps you feel more satisfied and provides you with energy and low-fat food. In addition, it is a great source of energy while you are on strength type exercise as well it motivates you to have a healthier lifestyle.
Protein characteristics for weight loss?
Let's start by defining protein characteristics:
Protein-rich food require more calories to be digested
It is helpful in the feeling of satiety
It preserves muscle mass
Helps in building muscle while you are on strength types exercise
How much protein do I need?
Eating too much protein is not good for your body and kidneys, try to stick to the USDA guidelines regarding this concept: 10-30% of your total calories should be from protein.
High protein food?
Chicken breast, salmon, tuna, and beef are usually front of mind for most people. But there are other protein-packed foods that provide nutritional benefits. For example, legumes (red beans, nuts), peas and spinach are delicious additions at any meal.
Protein shakes and weight loss:
Preparing smoothies have become popular but sometimes you end up the day with high sugar and calories. Avoid buying smoothies from the market and try to make your own at your home.
Measure carefully the ingredients
Make sure you are taking your serving
Add a little bit of healthy fat like chia or flaxseed as too much result in fattening
Protein bars for weight loss:
Not all bars are designed to lose weight. Some types are packed with high energy for endurance in athletes while others are rich in protein but in sugar and fat at the same time. read carefully food label and avoid those with sugar as the main ingredient.
How to add protein to meals:
Starting your day with a protein breakfast is a good idea, like protein-rich grain switch to a tuna salad at lunchtime and go for lean meat steak at dinner with cooked vegetables.
Finally:
Even protein is helpful for weight loss but it is not magical that is mean it works while you are on a balanced wiehgt loss diet, focus on protein sources and lean choices while balancing your good fat and carbohydrate is a better strategy to loose weight.
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