When trying to lose weight, most people focus on restricting calories and carbs. However, getting enough protein should also be a priority. Protein is the macronutrient that is often overlooked but offers major weight loss benefits. Consuming adequate protein provides satiety, preserves muscle, and boosts metabolism – all vital for successful, sustainable weight loss.
This article will cover why protein is such a crucial component for weight management and provide tips on how to increase your intake. Follow along to understand why more protein is key to shedding unwanted pounds.
Benefits of Protein for Weight Loss
Adding more protein to your diet offers the following advantages when trying to lose weight:
Increases feelings of fullness – Protein is the most satiating macronutrient, helping control hunger and appetite. This allows you to eat less naturally without feeling deprived.
Preserves muscle mass – Adequate protein intake prevents loss of metabolically active muscle when in a calorie deficit. This maintains your BMR.
Boosts metabolism – Your body burns more calories metabolizing protein compared to carbs or fat. Higher protein diets increase your resting energy expenditure.
Reduces cravings – A high-protein meal leads to stable, sustained energy and appetite control. This minimizes cravings and impulse eating.
Tips to Increase Your Protein Intake
Follow these suggestions to ensure you get enough protein daily to facilitate weight loss:
Have protein at each meal – Aim for at least 20-30g of protein per meal from foods like eggs, meat, fish, dairy, legumes, etc.
Snack on protein-rich foods – Choose protein snacks like Greek yogurt, cottage cheese, jerky, nuts, or protein bars.
Eat more plant-based proteins – Incorporate beans, lentils, tofu, edamame, and other veggie proteins.
Include a protein shake – Whip up a daily shake with protein powder, milk/yogurt, fruits, and nut butter.
Track your intake – Use an app to monitor that you get 0.5-1g of protein per pound of body weight daily.
Get help from a health coach – Work with a professional to create a customized diet plan meeting your protein and weight loss needs.
Don’t Neglect Your Protein Intake
While limiting calories and carbs is common advice for losing weight, many overlook ensuring adequate protein. Getting enough protein keeps you fuller, preserves calorie-burning muscle, increases metabolism, and reduces cravings. Be sure to include protein-rich whole foods at meals and snacks to lose weight more effectively.
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