Smart Protein Per Day Requirements for Weight Loss
If you’re a typical dieter, you’ve probably wondered, “how much protein intake should I eat to lose weight?” You want to know how much protein you need per day for effective weight loss.
The answer can be confusing because at the grocery store you see that protein intake is being added to many of your favorite diet foods. You might assume that eating more protein is better. But that’s not necessarily the case. Follow these guidelines to find out how much protein intake to lose weight and how much protein per day is best to reach fitness and athletic goals.
Protein for Weight Loss
Nutrition guidelines suggest that a healthy adult should consume 10-35 percent of their calories from protein.
Is more protein better? Eating too much of any nutrient isn’t a good thing, especially when you’re trying to lose weight.
Some scientists believe that when dieters consume more foods with protein, they see greater weight loss results. But researchers maintained protein levels within the recommended guidelines. Three studies have found that dieters who consumed 25% to 30% of their calories from lean protein lost more body fat and substantially increased the number of calories that their bodies burned at rest.
High Protein, High Diary Diets
In one study of overweight and obese women, researchers evaluated dieters who consumed a high protein (30%), high dairy diet to a lower protein (15%), lower dairy diet. The high protein group lost more body fat and gained more lean muscle mass than the women who consumed the low protein diet. The low protein group lost weight, but they also lost more lean muscle mass.
Study authors suggest that this loss of lean muscle may contribute to the long-term weight gain and frustrating weight loss plateaus that plague so many dieters.
Lean muscle mass burns more calories than fat, even when the body is at rest.
When the low protein group lost lean muscle mass, they may have lost the ability to burn more calories throughout the day. On the other hand, the improved body composition of the high protein group may help them burn more calories in the short and long term.
Remember that if you eat too many calories, no matter what kind of calories they are, you will gain weight. Even though some studies suggest that weight gain from lean protein is better than weight gain from fat and carbohydrates, if weight loss is your goal, eating the right number of caloriesis still the key to success.It’s Easy to Burn Calories Without Hitting the Gym
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