ACHIEVE WEIGHT LOSS GOALS WITH PROTEIN

Most people know protein is an essential nutrient, alongside carbohydrates and fats.  It is important in building healthy muscle, but also can play a pivotal role in achieving a maintaining a healthy weight.

Incorporating more protein in your diet may help your weight loss goals in the following ways:

• It makes you feel fuller longer

  As protein takes longer to digest, you do not feel as hungry and tend to eat and snack less.  It is thought that protein lowers the amount of ghrelin in your body, a hormone that stimulates appetite, increases food intake, and promotes the storage of body fat.

  
  

• It assists in preserving lean body mass

  Protein builds muscle.  As you start to lose weight, the protein will help prevent muscle loss and reduce the buildup of belly fat.  In addition, it is harder for your body to store protein as fat compared to carbohydrate or fat-filled foods.

  
  

• It burns more calories

  It takes more work for your body to digest protein compared to sugars (carbohydrates).  By increasing your protein intake, you are burning more calories and thus shedding more pounds.

  
  

In addition to helping you lose weight, protein has several additional benefits, including repairing tissue that can become damaged during exercise, boosting your immune system, and improving your mood and cognition.

To increase the protein in your diet, start slow and simple.  Your body can only absorb and use about 25-35 grams of protein at once.  If you are just starting an exercise and weight loss program, aim for about 0.5 grams of protein per 1 lb of your ideal body weight.   Athletes and those on a more advanced exercise program will need more protein intake.  Using online calculators such as the one here can help you determine your nutritional goals.

There are many good sources of protein.  Try to choose lean sources, such as leaner cuts of meat (chicken/turkey), fish, eggs, and nuts.  Great examples of healthy, high protein snacks include Greek yogurt, cottage cheese and almonds. 

Protein is much more than just a trend; it plays a critical role in nearly every aspect of your health. By understanding its benefits and incorporating a variety of protein sources into your diet, you can enhance your overall well-being, support your body’s functions, and lead a healthier life.  If you have questions about your protein needs or dietary choices, don’t hesitate to reach out to us or with your healthcare professional.

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