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Why Is Protein Important for Weight Loss?

Protein is made up of amino acids, which the body uses to repair cells. Too little protein leads to low energy, increased hunger and loss of lean body mass. That's why eating the correct amount of it is important for weight loss. Eat a healthy, balanced diet to ensure that you are getting enough protein. It is an essential part of a balanced diet.

  1. Fullness and Energy

    • According to dietitians at UCLA, eating the right amount of protein will give you a feeling of fullness and help stave off hunger pangs. Also, protein gives you energy throughout the day, increasing the amount of physical activity you can perform. To determine your recommended daily amount of protein, the Physicians Committee for Responsible Medicine says to multiply your body weight (in pounds) by 0.36. The result is the number of grams of protein your diet should provide each day.

    Maintains Lean Body Mass

    • The Pennington Biomedical Research Center says that adequate protein is crucial to dieters. Combining a healthy, low-calorie diet that provides adequate protein and physical activity (especially weightlifting) will allow you to shed fat without losing lean body mass. PBRC adds that the proportion of protein in your diet may be the most important factor in minimizing hunger, appetite and portion control.

    Builds Muscle

    • Protein is essential for building muscle. The dieticians at UCLA say a pound of muscle at rest burns 70 times more calories than a pound of fat. So, if you eat adequate protein and perform muscle-building exercises (such as heavy-resistance training and weightlifting), you will gain muscle and thus accelerate your weight loss. UCLA dieticians recommend that muscle builders eat 0.8 grams of protein per pound of body weight every day.

    High-Protein Diet Myths

    • With all the benefits that protein offers, you may think a high protein diet is the way to go. But the Physicians Committee for Responsible Medicine has published a report debunking the common myth that high protein diets are a healthy way to lose weight. The report points out that high protein diets typically have far too many animal proteins, which are high in fat and saturated fat. The report says a high protein diet can lead to severe medical conditions, including osteoporosis, cancer, kidney disease and cardiovascular disease.

    Recommended Diet for Adequate Protein

    • Instead of animal proteins, you should eat mostly plant proteins. The Physicians Committee for Responsible Medicine recommends a diet that has a variety of grains, vegetables and legumes. They say this will provide your body with all the essential amino acids necessary to maintain itself. Also, since animal proteins typically have more calories than plant proteins, a balanced, plant-based diet will help keep your daily calorie intake low.

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