Pamela J. Perkins, Certified Weight & Wellness Coach

Protein – A Key Component of Weight Loss/Maintenance Success

“Foods that are high in protein often have the added benefits of being lower in fat and are a complete source of amino acids which are imperative in building muscle, which in turn allows you to burn more fat even while in a resting state” according to J.K Allen, ehow contributor.

A study reported in the Journal of Nutrition showed that a high-protein diet combined with exercise enhanced weight and fat loss and improved blood fat levels. Researchers suggest that higher-protein diets help people control their appetites and calorie intake.

Follow these simple steps to ensure adequate protein in your daily diet:

  • Consider smaller portions. Eaten more frequently throughout the day, protein helps to stabilize blood sugar and keep you satisfied. Ideally, five “appetizer-size” portions vs. larger breakfast, lunch and dinner portions.
  • Include a variety of protein sources. Along with traditional protein choices, such as skinless chicken, turkey, duck breast, cold water fish such as halibut, haddock and salmon, don’t forget there are many wonderful dairy and legume options. Look for Greek yogurt, which is gaining popularity because it’s higher in protein than regular yogurt and lower in sugar. Consider adding nuts. Most nuts are high in protein, but pistachios, pecans and walnuts have an added bonus. They also help to lower cholesterol.
  • Know your protein requirements! The average woman should consume no fewer than 60 grams per day and the average man should consume no less than 80 grams daily. As your exercise increases, so should your consumption of protein.

Mike Roussell, PhD, recently pointed out on Livestrong that:

 

“Once built, muscle is metabolically active, meaning it burns more calories than fat even while you’re at rest. (It scorches through a lot more when you’re active.) And the more muscle you have, the more effective and efficient you become at every activity, which helps you burn more calories.”

 

Ask any of my clients and they will tell you the same thing. I ask them to track their protein intake daily because it is such an important component to ensure weight loss success.
According to the USDA, most experts agree that a well-balanced diet high in fruit and vegetables and low in fats is the best way to achieve a healthy weight. New evidence that supports diets high in protein does not suggest that you eliminate any other food groups; it advocates eating a well-balanced diet but choosing low-fat proteins over ones that are high in saturated fats.

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