Everyone's talking about how important including protein in your diet is, if you're trying to lose weight. From endless protein-packed recipe DIYs on the web, to several fitness experts recommending foods or supplements that are rich in this macro-nutrient—by now we're well aware that we need to catch up on our quota of protein, to shed some kilos, or even for general health.
But, are you—like so many others—left confused as to how much protein do you really need for it to start working its magic? Simply hoarding on protein-rich foods, without monitoring it, may do more harm than good.
It may seem difficult to figure out a generic quantum of protein that will result in weight loss, since everybody's body and dietary needs are different. However, there is a magic formula that can help you calculate the *exact* amount of protein your body needs, to kick-start weight loss.
Based on body weight, the recommended dietary allowance (RDA) for protein is a minimum of 0.8 grams per kilogram of body weight of a woman. An example of a higher-protein diet for weight loss is 1.4 to 1.5 grams per kilogram of body weight, which is close to twice the minimum RDA.
Studies reveal that even though your protein intake may not impact the number of kilos you lose, it does affect the overall fat loss. Your body requires more protein to maintain lean mass when you're cutting back on calories. So, protein plays a crucial role in how much fat, compared to lean mass you lose while on a low-calorie meal plan. A study published in the Journal of Nutrition states that higher protein intake preserves muscle during the body's phase of losing weight, encouraging it to lose as much fat as possible.
Eating lean meats like chicken, egg whites, milk, fish, nuts and seeds, low-fat dairy, tofu, beans and other legumes are a healthy way to pump up your protein count for the day. If you're a vegetarian, here's what all you could stock up on, to load up on some protein and fire up your weight loss!