Usually when we think of losing weight, we think about going on a diet, eating less food, and working out. But losing weight has just as much to do with what kinds of food you eat as it does with calorie deficit and exercise.
There’s no one-size-fits-all version of a healthy diet. In general, though, you want to make sure you’re getting your major nutrients—carbs, fats, and protein—from healthy sources. You also want to make sure you’re getting enough of these macronutrients. Studies show that protein is vital to losing weight and maintaining a healthy weight, but many Americans aren’t getting enough protein or they’re eating protein from unhealthy sources. You can support your weight loss and overall health goals by incorporating quality protein into your diet.
The Importance of Protein
Protein literally keeps us alive. Our bodies use protein as the building block for cells, and that impacts every body function. Protein plays a key role in building and repairing muscles. It also helps balance the hormone system, regulate metabolism, and maintain healthy tissues.
When you don’t eat enough protein, it can negatively impact your health and make it harder to lose weight. In contrast, adding more protein to your diet helps you feel fuller after you eat. This feeling of satiety signals to your body that you don’t need to eat anymore. When you add more protein to your diet, you might find yourself feeling fuller while eating fewer calories.
Protein also helps boost metabolism and build muscle mass. You’ll burn more calories even when you’re resting just because of this metabolic boost and increased muscle mass. Of course, you’ll need to pair eating protein with exercises that build muscles, such as resistance training. Just eating protein won’t automatically translate into muscle growth.
How To Get More Protein
The current guidelines for how much protein to eat each day start at 0.36 grams per pound of body weight. Think of this as the minimum amount of protein you need to eat every day.
The best way to get more protein in your diet is to eat protein-rich foods. Opt for non-processed proteins, like cooked chicken breast on a sandwich rather than deli salami. Healthy sources of protein include lean red meat and poultry, fish and seafood, eggs, beans, nuts, seeds, yogurt, and tofu.
You can also get your protein from supplements, like protein shakes. In general, it’s best to get most of your protein from whole food sources, but there’s nothing wrong with taking protein supplements as well. Just make sure that the supplement you’re using doesn’t have a ton of unhealthy additives (such as high levels of sugar).
Nutrition Coaching
Nutrition can account for over 80% of your fitness and health results. That’s why we offer Nutrition Coaching here at Extreme Studio Performance. When you choose to participate in nutrition coaching, you get to work with a professional consultant who will help you create a personalized nutrition plan that meets your goals.
We’ll work with you to make sure you’re getting enough protein and other nutrients. Coaching includes meal plan and food choice guidance, education on nutrient options, personalized suggestions to meet your unique goals, and long-term plans to maintain your healthy eating habits. Contact us today to learn more.