Are you eating sufficient protein for healthy weight?
Many people don’t eat adequate protein.
Protein is made up of amino acids, or chemical building blocks our body uses to build and repair muscles and bones, and make hormones and enzymes (catalysts). They’re also an energy source.
Protein is key for weight loss and can be used strategically. In fact, I use a specific formula as part of any healthy weight loss program.
This is based on several clinical trials that have found eating more protein than the recommended dietary allowance (meant to stave off starvation) not only...
Reduces body weight
But enhances body composition by decreasing fat mass while preserving fat-free mass in both low-calorie and standard-calorie diets
Long-term clinical trials of 6–12 months also reported that...
A high-protein diet improves weight-loss and can prevent weight regain after that loss. This is without any adverse effects on bone density or kidney function in healthy adults
These trails also showed higher protein diet help...
Reduce appetite
Increase satiety, eventually reducing food intake. This is because protein raises our resting metabolic rate (resting energy use) more than carbohydrates and fats, and maintains resting energy usage despite weight loss
Protein requirements vary, but a rough guideline is to consume about 0.8 to 1.2 grams of protein per kilogram of body weight per day.
But for weight loss, the amount might vary from 100 to 140g per day, depending on your activity level, muscle mass, and weight loss goals. And it can be broken up strategically, and combined with other strategies like intermittent fasting.
The formula I use is individual and differs depending on your size and goal.
Importantly, for menopausal women or anyone ageing, you need more protein to preserve lean muscle mass, support metabolism, counteract hormonal shifts, ensure bone health, support declining immune function, and to help control your appetite.