Will More Protein Help Me Lose Weight?
Will More Protein Help Me Lose Weight?
From my experience, yes, one hundred percent it will. When I first started my low carb journey I focused on tracking my healthy fat intake and of course lowering my carbs. I didn’t think too much about how many grams of protein I was eating. I just made sure the protein I was consuming was high quality. And in the beginning I lost weight. By lowering my carb intake and increasing my fats I was eating less. I wasn’t craving sugar all the time but I still snacked, usually on cheese and nuts. This wasn’t a bad way to start my weight loss journey as it helped me kick my sugar addiction and I did lose a good amount of weight, but eventually the pounds stopped coming off and I wasn’t sure why. After doing some research, I decided I had to start tracking my protein intake.
How Is Protein Good For You?
Protein has half the amount of calories per gram that fat has. It is a high satiety food. It helps you feel full and reduces cravings. If you eat a high protein meal you normally feel satisfied which keeps you from overeating and snacking in between meals. In addition, protein provides essential nutrients (such as amino and fatty acids) that your body needs. It provides you with vitamins and minerals. These essential nutrients help you build muscle and protect your bones which is so important as we age. When your body has more muscle it burns more calories.
How Much Protein Do I Need For Weight Loss?
This depends on the individual and I had read many different opinions so I needed to do some experimentation to figure out what worked best for me. I have found that I do well with around 100 grams per day. When I first started watching my protein this seemed impossible! I was eating closer to 50 grams. It was a tough mindset change for me. I was always trying to eat less food, not more. I needed to eat 3 eggs instead of 1 or 2, or I needed to add bacon or sausage. Once I started doing it I found I actually ate less in the long run. I wasn’t as hungry.
I don’t like tracking my food but sometimes you just have to do it. Most of the time when tracking I realized I eat a little differently than I think I do. It is great information to have. I encourage you to track for a few days. See how much protein you eat compared to fat and carbohydrates and calories. Experiment a little. If you eat more protein do you tend to eat less calories? If you eat more protein do you tend to not snack as often? I promise there is nothing better than going a day without snacking! When you do that you definitely have your hunger and cravings under control.
Can You Have Too Much Protein in Your Diet?
Yes, you can have too much, but in my experience it would be difficult to do, at least by eating whole real foods which is what you should be eating. I have often read it is recommended to eat 1 gram of protein per pound of lean body mass. I do not hit those numbers as they too are high for me, but I would always stay under that recommendation. It is important to talk to your doctor to help get insight on what may be best for you in your specific circumstances.
Are Protein Shakes and Powders Good for You?
This depends on both the quality of the protein powder or shake and the quantity that you use. Ideally you are getting your protein from high quality whole foods. But there are times that it makes sense to have some protein powder. I mostly use it on days I fast. If I am eating window is short, say 4-6 hours, it is hard to eat 100 grams of protein. The protein powder comes in handy on those days.
When I first started trying to hit 100 grams of protein everyday I would use protein powder almost daily. Now probably only 2 or 3 times a week as I find it much easier to hit those numbers with real food. But when I need the supplementation I make a delicious smoothie that I love. It has 35 grams of protein and tastes like a frosty! You can find the recipe in my free Eat Better Feel Better eBook by clicking this link. I haven’t found a protein bar that I would eat regularly but for me there is a place for protein powder. If you decide to supplement with powders or bars carefully look at the ingredients to be sure they are clean and won’t cause inflammation or other issues in your body.
You May Also Want to Increase Your Fiber!
When you increase your protein intake be mindful of how much fiber you eat. You will want to pair your protein with lots of non starchy vegetables so you get plenty of fiber. If you don’t, you could find yourself constipated and no one wants that! Beans and legumes can be a good addition to your diet, just track how much you eat if you are watching your carbs. I also recommend that you soak and sprout them before cooking and consuming as that makes them easier to digest.
Are You Ready To Start Eating More Protein?
Whether you are trying to lose weight or not eating a high protein diet, sourced from whole ,nutrient dense foods, is a good idea. Need a little guidance on what to eat? Would you like some examples of high protein foods? Grab my free High Protein Foods cheat sheet here to get my tips and information on high protein options. As always, email me with any questions. I love hearing from you!
