Struggling to Lose Weight? Eating more protein may be the answer

Most people focus on what they should not eat when they try to lose weight. They think that to be “fit,” they must eliminate all of their favorite foods and stay constantly hungry. But what if there is a better approach? After working with hundreds of people to transform their bodies and trying many strategies, I am confident that eating enough protein is more important than skipping that donut.

So, in this article, we’ll break down the basics of this essential macronutrient, why it’s crucial for your health, how it will impact your weight loss, and how to make informed choices about your protein intake.

What is Protein?

Protein is made up of 20 amino acid building blocks. Nine of these are essential, meaning we have to eat them because our bodies can't make them. The other 11 can be produced by our bodies. Both animal and plant sources provide these essential amino acids. Leucine, isoleucine, and valine, also known as BCAAs, are crucial for muscle health and growth. They play a key role in building muscle, like the foremen on a construction site.

Protein Sources

There is no shortage of protein sources. You can find the ones that better fit your taste, budget and lifestyle. Here are some of the best sources of protein.

Animal Protein: Beef, Pork, Chicken, Fish, Turkey, Lamb, Venison, Eggs

Dairy Protein: Milk, Cottage Cheese, Greek Yogurt,

Plant Protein: Nuts, Seeds, Beans, Tofu, Tempeh

How Much Protein Do You Need?

The amount of protein you should eat will vary according to your goals, activity levels, and overall health.

If you are trying to lose weight, a good recommendation is to consume between 0.75 and 1 gram of protein per pound. (6oz of chicken breast have about 50g of protein)

For building muscle, aim for 1 to 1.2 grams of protein per pound.

Elderly individuals should aim to increase their protein consumption as they age. This will help them combat muscle loss.

For a sedentary person, the recommended amount of protein is… To get moving! :) Don’t waste away and get started!

Supplementation

Supplementation should not replace all foods in your nutrition, but it can be helpful to boost your protein consumption. We are not here to endorse any supplement brands, but here is what to look for and some positive examples.

1) High Protein content - While obvious, many companies think they can deceive you when they put the “High protein” label in less than ideal products.

2) Low Sugar and Fat content - If you are getting a protein supplement you want to make sure that you are not getting

3) Flavor - Find a protein that you enjoy so that you can use it for a significant period of time.

Debunking the Myths

Let's clear up some misconceptions about high-protein diets.

• There is no solid evidence linking a high-protein diet to heart disease, liver, or kidney damage in healthy individuals. (In fact, protein improves bone health and other markers)

• High Protein Diets are not just for people looking to “bulk up” or be bodybuilders.

• All proteins are equally beneficial: Not all protein sources are created equal. While animal-based proteins are complete proteins containing all essential amino acids, plant-based proteins may lack some amino acids. However, combining different plant protein sources can provide a complete amino acid profile.

So that was protein 101! So start taking advantage of this essential building block, which will help you build muscle, recover, and have overall better health. Use your knowledge to determine your protein needs and choose quality sources. Stay away from unfounded fears of a high-protein diet.

Let us know in the comments how you plan to make protein a more significant part of your diet!