In recent years, protein has become a hot topic in the weight loss world, with nutrition experts, including registered dietitian Anthea Levi, highlighting its pivotal role in shedding kilos effectively. Protein isn’t just essential for tissue repair and hormone production; it also plays a key role in maintaining lean muscle mass while burning fat. This is particularly important for those looking to avoid muscle loss during their weight loss journey.
The recommended daily intake of protein varies depending on factors like age, body weight, and physical activity level. While the standard recommendation is 0.36 grams of protein per pound of body weight, experts believe this might be too low for those aiming to lose weight effectively. For optimal results, a higher protein intake is suggested, especially for older adults and individuals who are physically active.
The Acceptable Macronutrient Distribution Range (AMDR) advises that 10% to 35% of daily calories should come from protein. For someone following a 2,000-calorie diet, this equates to between 50 and 175 grams of protein each day. Consulting with a registered dietitian can help individuals tailor their protein intake to their specific health goals.
Beyond weight loss, increasing protein consumption offers additional benefits. High-protein diets stimulate the production of appetite-regulating hormones like glucagon-like peptide-1 (GLP-1), which suppresses hunger, while also reducing levels of ghrelin, the “hunger hormone.” As a result, protein-rich diets can help control calorie intake, making weight loss more manageable.
Additionally, maintaining a higher protein intake while on a calorie-deficit diet helps preserve lean muscle mass. This is vital because muscle loss can slow down metabolism, making sustained weight loss more difficult. Combining a high-protein diet with strength training is a recommended strategy to support a healthy metabolism.
Protein isn’t limited to animal-based foods; plant-based sources such as legumes, soy, nuts, and seeds are also excellent alternatives. A registered dietitian can assist in creating a balanced meal plan that incorporates a variety of protein-rich foods to meet individual dietary needs.
However, it’s crucial not to overconsume protein. Consuming more than 35% of daily calories from protein can lead to negative side effects, such as constipation, weight gain, and potential kidney issues. Finding the right balance is key to supporting overall health without overburdening the body.
In addition to protein intake, other factors such as staying hydrated, consuming adequate fiber, and engaging in regular exercise are vital components of effective weight management. Experts recommend at least 150 minutes of moderate-intensity exercise per week, combined with a balanced diet, to achieve and sustain a healthy weight.
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