Many people know that increasing protein intake helps with weight loss. However, how much protein should you eat for weight loss? We aim to provide you with all the information you need to incorporate protein in the right way. So, keep reading to find out.
The Basics Of Protein
Before we jump to how much protein should you eat for weight loss, we need to understand what it is. In simple terms, proteins are used to make organs, skin, muscles, and much more in your body. Without the consumption of protein, you will not have proper form.
Protein itself is made from amino acids. These acids can be produced by your body and you have to incorporate them in your diet too. This is why the best option for protein is animal meat.
Animal tissues are similar to our own so their meat gives us the right amount of amino acids. If you don’t eat meat then it can be hard to find the right source of protein. Another thing to remember for weight loss is quality.
How much protein should you eat for weight loss is not dependent on the amount of protein. It is dependent on the quality of the protein you are consuming. Of course, if you don’t eat meat you can always take supplements and we will get to that too.
How Much Protein Per Day To Lose Weight?
If you are aiming for weight loss then you will have to increase your protein intake. So, how much protein should you eat for weight loss depends on your body? According to the Dietary Reference Intake (DRI), one should consume 0.8g of protein per kg of body weight.
This means that an average man should consume around 56g of protein a day. On the other hand, an average woman should consume around 46g of protein a day. However, you should not follow this blindly.
There are other factors too that affect how much protein should you eat for weight loss. These include:
- State of health
- Activity level
- Muscle mass
- Weight goals
All of this should be taken into account before you decide to increase your intake. Everyone has different goals for their body and those should be kept in mind for diet. If you want more muscle mass then you will need way more than the recommended protein intake.
So, how much protein should you eat for weight loss depends on where you want to be.
Protein And Weight Loss
When it comes to losing weight protein is an essential component of your overall diet. Apart from that, you also need to take fewer calories than you burn so you can lose weight. Protein has been proven to do two things:
- Boosts your metabolic rate
- Reduces appetite as it helps in feeling full for longer
If you are taking at least 30% of your total calories from protein then your metabolic rate will improve drastically. So, how much protein should you eat for weight loss depends on your activity level too? You have to ensure you are burning more than you consume.
The benefits of protein for weight loss have been proven scientifically as well. One study done on women showed that it significantly reduced their calorie intake. The women increased their protein intake and they ended up consuming fewer calories in the day.
This led them to lose a pound per week. How did it happen? By incorporating more protein in their diet. Another study on men showed that it reduced food obsession.
The men increased their protein intake by 25% and this led to a drop in late-night snacking. Apart from that, their obsessive food thoughts were reduced as well.
So, there is a lot of evidence on how protein can aid weight loss. Of course, you have to be smart about it and incorporate it the right way so you can lose weight. How much protein should you eat for weight loss has to be calculated accurately before you start your diet?
A good rule of thumb is to source 30% of your calories from protein and you will be good to go. For example, someone on a 2000 calorie diet will have to consume 150g a day according to this rule. 30% protein will boost your metabolic rate and will help you consume fewer calories.
How To Incorporate More Protein In Your Diet
This is something many people wonder about. How much protein for weight loss a day you consume depends on your sources too. Some sources have more protein than others.
However, the best sources of protein include eggs, meat, and fish. If you don’t eat meat then you can opt for plant-based proteins as well. These include legumes, tofu, quinoa, and nuts.
You have to include protein in every meal. You can have eggs for breakfast and some form of meat for lunch and dinner. This should give you enough protein for weight loss.
Do remember to keep your carbohydrate intake much lower than your protein intake. If you intake more carbohydrates or as many carbohydrates as proteins then you will not lose weight.
Another option is incorporating protein supplements. They can help you intake more calories in just a single scoop. The supplement should be taken once a day as your intake should come mainly from food.
Of course, there are also many supplements with added sugars and ingredients. So, it is important to choose the best protein supplement for weight loss. We have combined a list of the six best protein supplements you can take.
Top 6 Protein Supplements
Now that you know everything about how much protein should you eat for weight loss. It is time to move on to how you can incorporate protein from various sources. If you are consuming calories but it is still not being fulfilled then you can opt for supplements.
Here is our list of the top six protein supplements you will find on the market:
Scitec Nutrition 100% Professional Whey Protein Powder
If you want proper muscle growth and repair then this protein powder should be your ideal choice. It has both whey isolate and whey concentrate. So, if you want to gain more muscle mass in the long run then go for this protein powder.
It provides over 30 scoops so one of these will last you a month if you consume it every day. One serving will give you 22g of protein and just 1g of sugar. Apart from that, this blend is low carb. So you will be getting enough protein without compromising on other things.
The blend is also free from pesticides and is NON-GMO. It comes in different flavors such as chocolate, vanilla, lemon cheesecake, etc. You can use it to create delicious smoothies, shakes, protein bars, and much more.
How much protein for weight loss a day you take shouldn’t be dependent on just food. Take this powder too and see how your physique changes. You will gain more muscle mass and your muscles will get the recovery they need. After all, recovery is just as important as going hard during workouts.
Optimum Nutrition Gold Standard 100% Whey Protein Powder
This is another amazing protein powder blend. It consists of whey peptides, whey protein concentrate, and whey protein isolate. All these combined will help you achieve lean muscle mass.
It comes in options of four sizes. You can choose between 1, 2, 5, or 10 pounds depending on your requirements. Apart from that, it comes in 20 flavors. So, you can get one of your choices and make amazing smoothies and shakes.
One serving of this protein powder contains 24g of proteins, 3g of carbs, 1 to 3g of sugar, and 1 to 1.5g of fats. It is a well-balanced protein powder that you will find on the market.
Does the question remain how much protein should you eat to lose weight? If you need more because you want to build muscle then eat protein at every meal and incorporate this once a day. It will help you get enough protein in a day to facilitate muscle growth.
Optimum Nutrition Gold Standard 100% Whey Protein Powder, Double Rich Chocolate
Do you love the taste of rich chocolate? Do you hate giving up chocolates and sugars for your diet? Well, don’t worry because this flavor from Optimum Nutrition will curb all your cravings.
This blend has the same 24g of proteins, 3g of carbs, 1 to 3g of sugar, and 1 to 1.5g of fats. However, the best part of this powder is its flavor. It has a rich chocolate flavor that you will not find in any other protein powder. So, you can utilize this to make protein bars, shakes, and smoothies of a chocolate flavor. If you have a sweet tooth then this is the perfect flavor to get.
It’ll help you curb your sugar cravings by giving you an amazing taste of chocolate in the form of protein. What more could you want? You can have this once a day to fulfill your protein requirements.
What are you waiting for then? If you want something delicious yet good for your body then this is the ideal choice.
Optimum Nutrition Gold Standard 100% Micellar Casein Protein Powder
Optimum Nutrition is perhaps the best when it comes to creating protein powders. They have something for everyone. The unique thing about this powder is that it has a slower digesting protein.
So, if you want muscle recovery then this is a perfect choice. It is best to consume either before sleep or between meals. Opting for these times will help with recovery and muscle growth in a much better way.
The protein will break down at a much slower rate. By staying in your body for longer it will help in building muscle. How much protein should you eat for weight loss depends on your body goals too.
If you want to build proper muscles then this is the ideal choice of protein powder to opt for. It has 24g of protein and 5g of BCAAs to aid in the best muscle recovery.
Dymatize ISO 100 Whey Protein Powder
This protein powder is the perfect solution if you are on keto, high protein diet, or low carb diet. One serving will provide you with 25g of proteins and 1g of sugar and fats. So, if you want larger and stronger muscles then this is an ideal choice for you.
It consists of 100% whey protein isolate. This means that on training day you will get intense energy and muscle recovery. Apart from that, it comes in many delicious flavors that you can choose from so you will never get bored.
How much protein should you eat to lose weight? If you need more than the average then this protein powder is a must-have. It mixes easily without forming lumps and provides a great taste. Each serving will have 120 calories or less.
What are you waiting for then? If you want to support your low carb diet then get this now.
Dymatize Elite 100% Whey Protein Powder
Dymatize has a great selection so it had to be on our list twice. This powder will provide you with 126 servings so it will last you a long time. It contains 25g of proteins and 2.7g of L-Leucine to support muscle growth and recovery.
You can have it any time of the day and it will give you the same benefits. So, supplement your diet with this high-quality protein powder. It will take your fitness game to the next level.
This was your complete guide to how much protein should you eat for weight loss. We hope this answered all your queries and you will incorporate protein accordingly. If you can’t then choose from one of these amazing protein supplements.
They will give you the same benefits as they are nutritious and delicious at the same time. So, choose the one you prefer and get it now to transform your fitness journey.
More Ideas For Your Weight Loss
- Healthy Low Calorie Lunch Ideas For Work
- Top 6 Vitamin D Weight Loss Before And After
- 10 Ways Vitamin C Benefits Weight Loss
- Lose 3 Pounds A Week Diet Plan
- 16 Healthy Meals On A Budget To Lose Weight
Jeremy Park, the founder of jeremylife.com, is a love and relationships expert. With a journalism degree and years of exploration, he offers valuable insights to help you live your best love life. His mission is to make the journey enjoyable and effortless.