After so many starts and stops in my own weight loss journey, I finally figured out my body. Protein is a massive need for me.
When you start learning about weight loss, you see the word “protein” come up a lot. While we are familiar with the term, some people may not fully know what it is or understand the important role it plays in weight loss.
So let’s take a look at protein and how it works for us, especially during menopause and on.
The Importance of Protein in Your Weight Loss
What Does Protein Do For Your Body?
The word comes from the Greek word protos, which means first, and points to the critical role it plays. Proteins are groups of chemicals which do many things: they allow the body to send signals so you can see, hear, think and move.
They help your body make other chemical compounds that help digest food, create new cells, and build muscle. Protein also helps keep you fuller longer, which in turn is perfect when you are trying to cut back on calories but don’t want to be bothered by hunger pangs.
Where Do We Get Protein?
Since it is an essential nutrient which means your body doesn’t make it, you must get it from food. Protein that is found in other animals is similar to our own protein therefore our body recognizes it more readily and incorporates it easier.
Nutritionists call this type of protein ‘high quality protein’. Meat, fish, poultry, eggs, and dairy products fall under this category, but eggs are considered the most useful protein to the human body.
You can also get protein from plants sources like grains, fruits, vegetables, nuts, and seeds, but these sources have smaller amounts of protein and are not as easily assimilated by your body.
Because these sources are incomplete, you need to eat foods from other categories like grains and meats to make sure you get the complete set of proteins your body is looking for.
Why Does Protein Matter For Weight Loss?
Recent studies in weight loss point to the important role of protein. When we diet, we lose weight but often what we are losing is what we don’t need to lose: muscle mass and bone mass. We just want to lose the fat!
Scientists have discovered that eating higher amounts of protein and lower carbohydrates results in diminished appetite and higher metabolism, meaning your body is burning more calories. Plus, the weight you are losing is fat, not muscle.
How Much Protein and What Kind of Protein Should You Include?
Protein should make up about 30 to 35% of your daily calorie intake. Your primary sources should be whole foods like eggs, red meat, pork, fish, cottage cheese, and chicken. Be sure to incorporate some at every meal and snack to help with suppressing the appetite and maintaining your muscle mass.
According to NASM
If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (.73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.
I hope this helps you and your weight loss goals. Losing weight after 40 is a challenge in itself. I wish I knew what I know now when I was younger. I could have saved myself years of misery! Protein is critical for your health!
Hi! I’m Chris! Just a Midlife Wife sharing about life’s journey; screaming and kicking through it while supposedly aging gracefully…
Focusing on healthy living, low carb & keto, things I am loving right now, and life in general.