Protein: Why it is so important for weight loss!

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A Guide to Protein Intake

Protein intake is absolutely crucial for weight loss! Healthy sources of protein like chicken, turkey, and fish are great sources. In weight loss, protein is especially important as it helps us to feel full. In addition, with how effective the new weight loss medications are, it has additional protective properties. If we lose too much weight, we risk losing skeletal muscle mass which is vital for longevity and quality of life as we age. So consuming adequate protein is so important for weight loss AND protecting our bodies if we are losing weight too rapidly.

Five Reasons Your Body Needs Protein

  1. BUILD: Protein is an important building block for our body! We need it for our bones, muscles, skin, and cartilage!
  2. REPAIR: especially with weight loss, it is important that we are getting plenty of protein to repair our bodies
  3. OXYGEN: We all know how important oxygenating our tissues are and protein is vital for getting protein where it needs to be
  4. DIGESTION: It is so important not only to help us feel full for losing weight but also helps us to digest our food
  5. REGULATION: Hormones are closely linked to how we feel. Protein helms with transformation and cell development.

Here is how To Get More Protein in Your Diet

Roughly you want at least 0.8 grams per kilogram of body weight

Here are some great sources of Protein

Egg

Chicken Breast

Soy

Lentils

Nuts

Tempeh

Greek Yogurt

Milk

Cottage Cheese

Tofu

Salmon

Peanut Butter

Start Slowly.

Remember, Rome wasn’t built in a day!

When you first add protein you may notice some constipation, nausea, cramping, bloating, and dehydration. That’s ok and is expected. Your body is changing. To help minimize this, make small periodic changes to your diet. Just start with one of the suggestions above! This will help simplify the process but also allow your body to comfortably adapt to the changes you are making.

Drink plenty of water! This helps you digest the food even better. It also supports the protein to make you feel full and aid in weight loss. 

FAQs About Protein

When used alongside the new weight loss medications protein helps you feel fuller longer which aids in weight loss

Losing weight fast puts you at risk of losing skeletal muscle mass. This is why it is crucial to eat plenty of protein when losing weight.

While this is highly individualized. Generally we like to start off at aiming for 0.8 grams per kilogram of weight.

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