Proteins to lose weight are the perfect allies to lose weight. So if you have a few pounds on your mind, knowing how much protein you need to lose weight will help.
Its "best secret" is the satiating effect that prevents you from throwing your head into pots of ice cream, pizzas and cakes, together with burning calories faster and avoiding flab that appears when you lose weight.
What are proteins?
Proteins, along with carbohydrates and fats, make up what we call macronutrient nutritionally.
They are essential to live well. So much so, that its name derives from the Greek word "proteios" which means main. They are also recognized as the building blocks of the body, since they are involved in the construction and regeneration of muscles and tissues.
You should keep in mind that proteins are not stored in your body. Hence, the importance of ingesting the recommended amount daily through food.
It is a great protagonist in the proper functioning of your body, for many reasons:
- It allows you to develop, regenerate and maintain your muscles, ligaments, skin, bones, collagen and cartilage, which is essential at all stages of your life.
- They promote the proper functioning of your immune system, since antibodies are proteins that fight against attacks by viruses and bacteria.
- They are essential to maintain correct blood sugar levels, because they help regulate the glycemic index.
How much protein do you need to lose weight?
The National Academy of Medicine of the United States and the World Health Organization ( WHO ) recommend 0.8 g/kg/day as the minimum protein necessary to maintain good health in adults.
However, new research reports that the minimum should be 1.2 g/kg/day. This means that for every kilo of your body weight, you have to consume 1.2 grams of protein per day.
However, this can vary according to age, level of physical activity and goals.
For example, studies show that the amount of protein for weight loss is between 1.2–1.6 g/kg/day.
Why is it important to consume them to lose weight?
Consuming the correct amount of protein to lose weight and fat helps you in many ways:
- You will burn more calories, even at rest.
- Because you will stay satiated, you will reduce the amount of food you eat.
- Prevents flaccidity because it takes care of the muscles; especially if you exercise.
- They are key to keeping you in good health and energy.
- They have a high thermic effect, that is, they increase the burning of calories
- They help maintain the lost weight, avoiding the rebound or yo-yo effect .
What foods are sources of quality protein?
The amount of natural protein to lose weight is offered to a large extent by foods of animal origin such as meat, fish, eggs, milk, cheese and yogurt. The good thing is that they are of better quality, which is why they are more easily used by your body.
Peas, grains and soybeans (legumes) have a good amount of protein for weight loss and are excellent, especially in vegan and vegetarian diets.
In the following table I detail the amount of protein present in foods of animal origin per 100 grams.
In the table below I show you the main plant-based foods rich in protein (per 100 g)
What do I do if my diet is not enough?
Through your diet it can be easier and safer for you to reach your goal of losing weight. Especially if you eat nutritious, natural and balanced foods 100% of the time. But let's be honest, how many people can say that they always comply?
When you're on a low-calorie diet, there are also moments of desperate cravings to eat and these are often the cause of not cutting down as much as you want.
For both situations, protein powder supplements are a great option. Not only because they offer a good dose of natural protein to lose weight that brings you closer to the daily minimum required to eat less, appease cravings and take care of your muscle mass.
They are also practical and easy to prepare. Just mix with water, skim milk or your favorite beverage and help prevent junk food cravings. They also allow you to make sweet recipes with very few calories that have nothing to envy to fattening desserts.
The best way to consume protein supplements is between meals and at times when hunger hits your stomach. Of course, remember to check the nutritional label and verify the calories that the shake has, take it into account in your daily consumption.
I invite you to get to know Fit & Slim , specially formulated to lose weight because, among many other benefits, it provides only 100 calories and has a fiber that causes an effect similar to a gastric balloon, making you fit less food.
Don't go overboard with protein!
By consuming more protein to lose weight you will not see faster results.
Remember that losing weight is a process that must be carried out step by step and implies lifestyle changes.
If you overdo it, it can be stored in your body as fat. And if you do it for a long time, it can cause health problems, affect the kidneys, bones and uric acid levels.
To avoid this, follow the instructions on the label and the recommendations for use.