The Optimum Amount Of Protein For Weight Loss
Digesting protein requires more energy than digesting fats or carbohydrates.
This thermic effect of protein can increase your metabolic rate, aiding in calorie burning.
Protein-rich foods keep you feeling full and satisfied, reducing the chances of overeating or snacking on unhealthy foods.
2. Reducing Appetite
When you're in a calorie deficit (burning more calories than you consume), your body may break down muscle for energy.
3. Preserving Muscle Mass
For sedentary individuals, aim for the lower end of the range (1.2 grams of protein per kilogram).
4. Multiply by 1.2 - 2.2
If you're moderately to highly active, aim for the higher end (2.2 grams of protein per kilogram).
If you're trying to lose weight while preserving muscle mass, aim for the higher protein intake within your range.
5. Adjust Based on Goals
If your goal is simply to shed pounds and you're not concerned about muscle preservation, the lower end may suffice.
Distribute your protein intake evenly throughout the day.
6. Timing Matters
Include protein-rich foods in each meal and snack to maximize its benefits.