If you want to lose weight, it’s important that you get enough protein. But are all proteins created equal?  Let’s learn the basics of how to eat protein smart.


It’s All About The Protein “Package”

A slab of steak, a chicken wing or bowl of lentils isn’t just 100% protein, the whole package includes fats, fiber, sodium, and so much more. It’s this “package” that makes all the difference in how healthy a protein source is. Check out the infographic below to get an idea of what you’re really getting in 50 grams of protein.

Protein Package

Which Protein Should I Eat?

Look for low carb, low sodium, and high protein. Check that infographic again, did you find that best option? That’s right, fish! chicken or steak are also good options, but fish is the best. Did you see which option was the worst? Hint: it’s the lentils and cashews. They are LOADED with carbs and you’ve got to eat a whopping 2 ¾ cups of lentils or 210 cashews to get 50g of protein. Not great for someone on a low carb diet.

How Does Protein Help Me Lose Weight?

Studies show that protein is by far the most filling food you can eat. It helps you feel more full — with less food. This is partly because protein reduces your level of the hunger hormone and boosts the levels of the hormone that makes you feel full. Also, high protein intake can significantly boost metabolism and increase the number of calories you burn by about 80 – 100 calories in a day or more! In one study, a high-protein group burned 260 more calories per day than a low-protein group. That’s equivalent to an hour of moderate-intensity exercise per day.

How Much Protein Do I Actually Need?

The National Academy of Medicine recommends that adults get at least 7 grams of protein for every 20 pounds they weigh in order to maintain their current weight. (For example, someone who weighs around 200 lbs needs about 70 grams of protein per day to maintain their current weight.) If you are trying to lose weight, you’ll need to eat significantly more protein. (For example, someone who weighs 200 lbs needs anywhere from 60 to 210g of protein a day)

Call for a free consult with our nutritionist to find out what amount of protein is best for your personal needs.