How Much Protein Should I Eat Daily To Lose Weight

How Much Protein Should I Eat Daily To Lose Weight – Too much protein can strain your kidneys, but too little is bad for your muscles – so are you getting the right amount?

There’s now a plethora of protein-rich products, from bread and pasta to yogurt and drinks — and they’re aimed not at super-healthy athletes, but at everyday shoppers.

How Much Protein Should I Eat Daily To Lose Weight

How Much Protein Should I Eat Daily To Lose Weight

But how much protein do we really need and is it the key to our body’s health?

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“Daily protein intake is important because it’s involved in everything from muscle repair and immunity to hormone and enzyme production,” said Dr Frankie Phillips, registered dietitian and spokesperson for the British Dietetic Association.

It also helps you lose weight, keeps you fuller longer and prevents you from snacking.

One small to medium farmed salmon fillet (left) provides more than half of your daily protein needs. A steak (right) provides almost all the protein you eat each day, but the body can only use about 30 grams of protein at a time – the rest is wasted – so spread it out throughout the day.

“We need about 0.8 grams of protein per kilogram of body weight – about 45 grams for women and 55 grams for men – and a balanced diet is enough for that.”

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People recovering from surgery or illness may need more protein, as do pregnant women (about 6 grams per day, the equivalent of an egg), Dr. Phillips said.

A US study published last month involving 52- to 75-year-olds found that doubling the recommended daily intake of protein to 1.5 grams per kilogram of body weight helped build muscle.

But that’s just a small study—eating too much protein can put pressure on the kidneys, which help break down excess protein.

How Much Protein Should I Eat Daily To Lose Weight

Even if you need extra protein, Dr. Phillips says it’s best to get it from regular foods rather than protein-rich foods because you can benefit from the accompanying nutrients.

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Animal proteins such as red meat, poultry, fish, eggs and dairy products are the best quality sources because they contain the complete set of nine essential amino acids – the building blocks of protein.

Some new protein products claim to help sustain energy throughout the day, but “it’s harder for your body to burn protein for energy,” says Dr. Phillips.

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Dmg media Contact us How to complain to the leadership team Advertise with us Contributor terms Don’t sell my information MailOnline privacy policy and cookies But if you’re trying to figure out how many protein shakes you should drink a day to reach your goals, we’ve got this article Articles combine science, logic and experience to help you.

Read on for solutions to your protein intake problem, as well as three common protein intake mistakes you’ll want to avoid.

How Much Protein Should I Eat Daily To Lose Weight

Protein shakes contain protein powder and a liquid (usually water) and sometimes other ingredients. You can buy pre-made smoothies, but most people mix their own.

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The best ways to mix a protein shake include using a full-size blender, a compact blender, or a shaker. The blender also allows you to easily add healthy fats and whole foods to increase the nutritional value of your shake.

The worst way to mix protein is to shake it in a jar, stir it with a spoon, or eat it without water (yes, that’s what we actually saw!).

Sounds simple enough, but why do people drink protein shakes or use protein powder? Why should we have a protein shake in the first place?

Research has shown that whey protein in particular can help you build muscle or recover from a workout[*][*].

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Increasing your protein intake through whey has many health and fitness benefits, but you should also get enough protein from whole foods like meat, seafood, and eggs.

The nutritional content of whey protein can vary by manufacturer, source (such as organic grass-fed milk versus conventional grain-fed cheese), and whether it’s a concentrate or isolate.

Protein has 4 calories per gram (kcal), so most protein powders have 120 calories or less per 30-gram scoop or serving.

How Much Protein Should I Eat Daily To Lose Weight

A smaller scoop size or a lot of filling ingredients can mean fewer calories, and some added fats (such as MCT oil) can increase the calorie count to around 130 calories.

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For the best value and flavor, products with fewer fillers, preservatives, and additives are best. In other words, the fewer ingredients on the label, the better, because you’ll get more protein and less junk.

As a rule of thumb, pay attention to the scoop size and don’t buy protein powders with less than 20 grams of protein in a 30 gram scoop.

Whey concentrate, on the other hand, contains less protein per serving than whey isolate, but more active compounds that may enhance its properties[*].

Whether you’re using protein shakes as a convenient meal replacement or to meet your daily protein macro goals, you can have them at any time of your normal meal.

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Of course, you should add other macros in the form of healthy fats (like oils, nuts, or avocados) or carbs (like your favorite fruit) to replace the meal.

Or, if you’re not following the exact macronutrient ratio, just add whatever healthy and filling ingredients you like.

Instead, using a protein shake to help you achieve your goals naturally depends on the nature of those goals.

How Much Protein Should I Eat Daily To Lose Weight

First, protein shakes are not weight loss supplements. In other words, if you’re not currently losing weight, simply adding shakes won’t result in immediate weight loss.

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Some studies have also shown that weight loss is significantly improved when people consume at least 25-30% of their calories from protein[*][*].

So if you’re eating 2,000 calories a day, it’s likely that you’ll lose fat better with at least 125-150 grams of protein a day. Shaking once or more a day is an easy way to achieve this goal.

A protein shake at breakfast will allow you to get enough protein, and a protein shake at night will help you cut calories by filling your stomach or reducing cravings.

Bottom Line: While adding a shake won’t magically make you lose fat without making other changes, 1-3 shakes a day are great for feeling full, revving up your metabolism, and staying in shape while you lose weight.

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When combined with weight training, whey protein can help you build leaner, stronger muscle and recover faster[*][*].

Studies have shown that whey protein is more effective at building muscle than casein (another milk protein) and other types of protein powders like pea and soy, mainly because it is absorbed faster and has the most branched chain amino acids (BCAA)[ *] .

You can make sure you meet your daily protein needs on a muscle building regimen by using a protein shake as a meal replacement when you might skip a meal, or by increasing your protein intake from whole foods.

How Much Protein Should I Eat Daily To Lose Weight

At Levels, if your goal is to gain muscle, we recommend a post-workout protein shake of 40 grams or more of whey protein.

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When it comes to your daily protein intake for muscle growth, we recommend starting with 25-30% of your calories from protein and increasing from there if you feel you need to fine tune it.

So if you’re eating 2,500 calories a day, I recommend getting about 160-190 grams of total protein per day to build muscle mass.

Essentially, to build muscle, you can have just one whey shake on weightlifting day (post-workout), or you can eat 2-3 times a day to make sure you’re getting enough protein.

We can all use them more often when traveling or busy, but it’s best not to look into protein supplements alone.

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Interestingly, some people believe that eating too much of one food can cause a food allergy. Although there is currently no scientific evidence that this can happen, this does not mean that it is impossible.

However, data suggests that a varied diet can lead to a higher quality diet, making you healthier[*]. A varied diet with more micronutrients may reduce the risk of obesity[*][*].

This means you shouldn’t rely on protein shakes or any single food as the staple of every meal. No matter how healthy a particular food is, variety in your diet will win out in the long run.

How Much Protein Should I Eat Daily To Lose Weight

Short answer: Eating a lot of protein every day is not bad for your health unless you are dehydrated or have kidney problems[*].

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That said, eating a lot of protein is still expensive and wasteful. There’s a sweet spot of benefits, and then you hit a cutoff point.

Instead of making absolute recommendations like “eat 200 grams of protein per day,” we found that protein is the highest percentage of total calories.

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