What is protein?
Protein is one of the three major macronutrients along with carbohydrates and fats, that the body needs to function properly. Foods that contain protein provide essential amino acids (the building blocks of protein) and other nutrients like B vitamins, vitamin E, Iron, Zinc and Magnesium. Protein is the main building block of the body and that help form muscles, tendons, organs, skin, and hair. It also produces hormones, immune responses, and cellular repair.
Protein Benefits
- Weight Loss & Portion Control – Protein rich foods are filling! They increase the secretion of satiety hormones GLP-1, gastric inhibitory polypeptide (GIP), and reduce the secretion of ghrelin, known as the hunger hormone. A meal without sufficient protein will have you looking for a snack shortly after a meal, leading to weight loss challenges.
- A Healthy Metabolism – Protein rich foods burn more calories during digestion than foods containing carbohydrates or fat. If you want to increase your metabolism, protein is the way to go!
- Muscle Mass Increase – Eating enough protein, in conjunction with exercise, can lead to building lean body mass (muscle), which improves your Basal Metabolic Rate (BMR). This means you burn more calories at rest if you have more muscle.
- Muscle Loss Prevention – During a weight loss journey, our bodies lose both fat and muscle. As we age, there is an increased risk for sarcopenia- the loss of lean body mass and strength- which increases the risk for diseases like osteopenia and osteoporosis. Protein can help preserve lean body mass and avoid diseases related to muscle loss.
Protein Risks
- Kidney Disease – A protein rich diet can increase your risk for kidney stones and place additional stress on your kidneys in general. Individuals with kidney disease or those susceptible to kidney stones, should speak with a dietitian before starting a high protein diet.
- Heart Disease – Protein rich foods, particularly those coming from animals, can be high in saturated fats, increasing your risk for cardiovascular disease. Anyone with a cardiovascular disease, such as high cholesterol and hypertension (or history of these), should consult with a dietitian.
- Weight Gain – Eating too much protein can lead to weight gain! Extra calories, regardless of where they come from, can slow down your weight loss efforts.
How much protein is right for me?
For most healthy adults, the recommended allowances (RDA) for protein are 0.8g/kg body weight for adult men and women, or between 10-35% of your daily calorie needs. These recommendations will vary for children, the elderly, individuals that are under/overweight or those with kidney and heart disease.
Karissa’s top ten protein choices for weight loss:
- Egg whites
- White fish
- Chicken/Turkey breast
- Nonfat Greek yogurt
- Nonfat/Low fat cottage cheese
- Beans
- Lentils
- Tofu
- Quinoa
- Protein powder- whey or plant-based
To discuss your protein needs, please schedule an appointment at 877-800-5722.
Blog post written by Karissa Lucio RD, LD, CDCES, Lone Star Circle of Care Registered Dietitian.
Sources:
Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014 Nov 19;11(1):53. doi: 10.1186/1743-7075-11-53. PMID: 25489333; PMCID: PMC4258944.
Vybornaya KV, Sokolov AI, Kobelkova IV, Lavrinenko SV, Klochkova SV, Nikityuk DB. [Basal metabolic rate as an integral indicator of metabolism intensity]. Vopr Pitan. 2017;86(5):5-10. Russian. doi: 10.24411/0042-8833-2017-00069. Epub 2017 Sep 8. PMID: 306956National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 6, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234922/21.
National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 6, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234922/
