When it comes to a weight-loss strategy there are thousands of tips are available on the internet, you can easily get it. but in all these tips Protein is one good way to lose weight.
Protein is a powerful source to lose weight fast. so now here the question comes to your mind that How much protein should I eat to lose weight? How much protein do I need?
The protein is used for both conditions either muscle gain or weight loss. before you look deep into protein supplements you must know the importance of protein.
you need to consume protein for hair growth, repairs tissue, growth of blood cells, antibodies, and enzymes, etc. athletes and bodybuilders needs a high amount of protein to repair their muscle and damaged tissue.
But for common people the essentials of protein are limited. excess amounts of protein for a normal person can be harmful especially when you are on weight loss.
let’s talk further deep on what is protein? How much protein should I eat to lose weight?
what is protein?
Proteins are the large biomolecules and macromolecules that play a major role in your body, essential elements like carbon, oxygen, hydrogen, and nitrogen combines to build an amino acid.
these are the main blocks to form an amino acid. proteins are essentially required to structure, function, and regulate body tissue and organs.
There are more than 10,000 different proteins to make your body structure, hair, muscle, drops of blood, skin, organs, and tissue all are made because of the protein.
Because we can’t directly store amino acids, so our body tries to make them in two different ways – by modifying damage or by scratch.
Proteins are made from 20 different types of amino acids and In those 20 amino acids, 9 acids come from food. these 9 acids are histidine, phenylalanine, leucine, lysine, methionine, threonine, isoleucine, tryptophan, valine.
Why do I need protein intake?
So as I have discussed above what is protein? now it is clear to you that proteins are made of amino acid and plays a significant role to structure the body.
Now the question arises in your mind that why do I need protein? as I said amino acid is forms protein and this is essential building blocks for every part of your body.
I suppose your body does not get enough protein resources from the food you eat, then your body tries to tries to consume protein from your muscle, so this can cause loss of tissue and strength of your body.
This can reduce the strength and stamina of your body that’s why to overcome the protein deficiency you should intake protein from other resources.
How much protein should I eat to lose weight?
The recommendation of daily protein intake depends upon the bodyweight of a person. according to the DRI Suggestion Protein intake of 0.6 to 0.8 grams of protein per kilogram of body weight, or 0.26 to 0.36 gram/pound of bodyweight you need especially when you are targeting weight loss.
lets took an example here by weight loss calculator–
- A 68 kg weight person (150-Ib) needs 68 x 0.8 = 54.4 grams of protein per day.
- A 91 kg weight of the person (200-Ib) needs 91 x 0.8 = 73 grams of protein per day.
Another suggestion from US dietary guidelines is protein needs to be looked at by macro balance. suggestion, if you are targeting muscle-building protein intake, should be 10% to 35% of your daily calories. on a 2,000 calorie diet, this is equal to 50 to 175 grams of protein a day, which is a large range and good for muscle building.
Furthermore, studies show the results that 0.6 to 0.8-grams protein per kilogram is adequate and considered good for weight loss or lean muscle.
Benefits of Protein
when you add protein to your diets then you see greater changes in your life, especially regarding weight. so let’s discuss some important benefits of protein.
- High protein intake helps to increase the size of muscle mass size, strength, combined with resistance exercises.
- help in gaining muscle and reduce the effects of muscle loss when you add protein to your diet.
- provides strength to bones and skeletal by adding high protein resources in food.
- helps to recover injuries faster or improve wounds healing.
- improve metabolic rate and increase fat burning capacity.
- lower the risk of your blood pressure.
- help to reduce your hunger level.
- beneficial for muscle building.
- high protein is good for your hair growth, skin, bone density.
best protein sources
there are plenty of sources from where you can get high protein. some veg and non-veg food sources list for high protein intake.
best protein sources veg
here is a list of pure veg food that will help to fulfill the protein requirements.
- Greek Yogurt
- Chia seeds
- Cottage Cheese
- Hemp Seeds
- Peanut Butter
- Fruits and Vegetables
- Wild Rice
- Soy Milk
best protein sources Non-veg
- Free-range chicken