Protein may help boost weight loss and improve overall health
Nutrition researcher at KU School of Health Professions points to protein for significant and long-lasting health benefits for older adults and those trying to lose weight
If you are one of millions who made a resolution last month to lose weight and focus on your health this year … how is that going this month? Need some inspiration? The key could be adding more protein.
“Most Americans eat sufficient protein. However, the data consistently shows older adults do not consume enough protein,” said Debra Sullivan, Ph.D., chair of the Department of Dietetics and Nutrition at the University of Kansas Medical Center. “If you are trying to lose weight, you may want to ensure you are getting sufficient protein as diets rich in protein seem to have moderate beneficial effects on body weight management.”
A high-protein diet promotes muscle maintenance and aids in weight loss by increasing satiety. Other benefits may include healthier blood sugar levels, bone health and metabolism and faster healing from injury. It also potentially lowers blood pressure, especially when combined with a balanced diet and regular exercise.
How much protein?
The National Academy of Medicine recommends that protein should make up 10%-35% of your daily calories. For a 2,000-calorie diet, that’s a range of 200-700 calories from protein. The rest of your calories can be split between carbohydrates (45%-65%) and fat (25%-35%). Sullivan recommends 20%-30% protein calories for weight loss. By swapping carbs and fat in your diet for more beneficial proteins, you can get some significant health benefits.
Sullivan said the recommended dietary allowance (RDA) for protein is 0.80 grams per kilogram of body weight, as determined by the Food and Nutrition Board, which is part of the National Academies of Sciences, Engineering and Medicine. This amount meets the needs of 97% of the population. Using the RDA for protein, a 175-pound person would need to consume about 64 grams of protein per day. That looks roughly like a serving of tofu, a cup of black beans, a cup of cottage cheese or a serving each of almonds and cashews.
However, the data also shows that, to reduce the loss of muscle mass and to increase satiety, people who are trying to lose weight may need to increase their protein, from 0.80 grams per kilogram of body weight to 1.0-1.2 grams per kilogram, or 79.5-95.5 grams of protein for a 175-pound individual. (Pregnant women and athletes have different nutritional needs and should consult a physician.)
chair of the Department
of Dietetics and Nutrition
If you don’t get enough protein, your body may show signs. These include swelling in your feet, hands, legs and abdomen caused by fluid build-up; depression or aggression caused by your body not being able to make enough dopamine and serotonin; and weakness and tiredness caused by a loss of muscle mass, which can lead to anemia.
It’s also important to consider the type of protein consumed. “There are plenty of lean animal protein sources that would not contain high amounts of fat and cholesterol,” Sullivan said, “but if someone chooses to eat more fatty animal proteins, they could end up consuming a lot of cholesterol as well, which may not be good for their heart.”
Sources of protein
Highest in protein are lean beef, pork, seafood and poultry. Other common sources are eggs, cottage cheese, beans, peanut butter and other nut butters and Greek yogurt. Popular with vegetarians are tofu, tempeh, chickpeas, lentils, quinoa, pistachios and peas.
Some high-protein foods that might surprise you include hemp seeds, green peas, pumpkin seeds, chia seeds, kefir, kamut, mung beans, teff, lima beans, brussels sprouts and guava. These foods can add variety to your diet, keeping you from burning out on the same foods, and keeping you on track to stick to your resolution.
Before you reach for plates full of protein, keep in mind that excess protein could be unhealthy for some people. “Too much protein would not be good for someone with poor kidney function as the person may not be able to get rid of all of extra protein components,” Sullivan said. “There are many people with chronic kidney disease who could be impacted. Additionally, many people with diabetes and high blood pressure have lower kidney function.” She added that a nutritionist can help create the right eating plan, taking your current health into consideration.
Tips to boost your protein intake
Be selective
The best high-protein plans focus on lean proteins and include some carbs. Avoid the fattier meats and make sure to include vegetables as part of a balanced diet.
Talk with an expert
Ask your doctor for a recommendation or check with your insurance provider to see if your benefits cover a visit with a dietitian. Some grocery store chains have dietitians on staff to assist their customers.
Go for some soy
Eating 25 grams per day of tofu or other soy-based sources of protein like soymilk may help lower cholesterol.
Eat more plants
Beans and legumes, edamame, lentils, quinoa, spinach and tempeh are readily available in grocery stores and offer the benefits of protein as well as fiber, vitamins and minerals. Veggie burgers offer an alternative to fatty, high-sodium convenience foods.
Hydrate all day
Adding a lot of protein at once may result in dehydration and constipation. The best way to avoid that discomfort is to drink water from the time you wake up in the morning through the evening.
Grab a shake
Protein shakes can help you reach your daily protein goal and are a convenient way to consume it on the go. It’s a good go-to when you need a protein boost but don’t have time to cook.