Without proteins, life as we know it would not be possible, as they are THE main building blocks of the body. They help make our muscles, tendons, organs and skin, as well as enzymes, hormones, neurotransmitters and various tiny molecules that serve other important functions.
In other words, they are multi-tasking little beasts! And in order to help them do their job, we need to:
Eat less, burn more.
Protein consumption has other perks too. Take weight loss, for example. Protein makes you feel fuller, longer, which curbs your food/calorie intake. But did you know that it also helps to boost your metabolism better than carbs? It’s true! When consumed, about 20 to 30 percent of the protein is used to retain lean muscle mass and increase our metabolism, whereas only 5 to 10 percent of carbs, and 0 to 3 percent of fat are used. That translates to about 80 – 100 MORE calories burned per day!
Our bodies only need about 20 to 30 grams of protein per meal to stimulate protein synthesis (muscle building). Studies have shown that between 1.2 and 1.6 grams of protein per kilogram of body weight per day was optimal in promoting sustained weight management and cardio-metabolic benefits. This means that women should eat between 90 and 120 grams of protein per day, and men, 105 to 140 grams.
Management of healthy weight.
To lose weight, researchers recommend an increase in protein intake of about 28 percent, which equates to an additional 20 to 30 grams of protein, or one protein shake. This increase is enough to cause long-term improvements in weight loss and weight management.
The bottom line.
Over the long term, high-protein diets (including the recommended daily amounts of fruits and vegetables, dairy and fiber) don’t just help with losing weight, they improve health and prevent unwanted weight gain.
If you have any questions regarding your protein needs, weight loss or weight maintenance, please contact me! As a dedicated wellness coach, I can offer my extensive knowledge and my own personal experience to help you achieve your health and wellness goals.