Oftentimes people think that high-protein meals are only for those that are trying to bulk up. It’s easy to think that you don’t need to focus too much on protein if you’re not prioritizing muscle mass or bodybuilding. We hear this sentiment a lot and understand where people are coming from, but the reality is that protein is something that everyone needs. Yes, even for those of you that are only focused on losing weight!
The fact is, a high-protein diet can actually boost weight loss. Plus, it reduces hunger, is good for your bones, boosts your metabolism, lowers blood pressure, and helps maintain weight loss.
The research is unequivocal when it comes to protein (and you know how we love our research!): protein is an important part of your diet, especially if you’re trying to lose weight.
With that settled, the question becomes how much protein should you eat? Generally speaking, the recommendation is that around a quarter of all calories are protein, but research indicates that higher amounts of protein are needed for those trying to lose weight. Today we’ll talk about some specifics of protein to help you better understand why it’s important, how much you need, and where you can get it.
How much protein should I get?
Current guidelines recommend that anywhere from 10-35% of your calories come from protein. For those trying to lose weight, it’s particularly important to focus on protein, and research indicates that 20-30 grams per meal is ideal. This amount of protein will help you feel satisfied with fewer calories, it will suppress hunger hormones, and it will help maintain muscle mass. Remember, muscle mass helps you burn calories faster, so it’s important that you don’t lose muscle mass while you’re losing weight. And feeling satiated and reducing hunger hormones will help you avoid unnecessary and late-night snacking.
Good Sources of Protein
If you’re having trouble getting enough protein in your diet, you’re not alone. It can be hard to consistently eat a high-protein diet, especially for vegetarians and vegans. But the good news is that it doesn’t have to be hard. There are lots of simple and delicious ways to ensure that you’re regularly getting 20-30 grams of healthy protein per meal.
Good protein foods include beans, fish, shellfish, Greek yogurt, eggs, chicken, tofu, nuts, and low-fat dairy products. Plus, meal replacement bars and shakes can be a great way to make sure you have enough high-protein meals, but it’s important to make sure that they always have functional ingredients to add to their nutritional value and that they are not made with lots of added sugars and fillers. We recommend a protein shake in the morning or late afternoon. This is a quick and easy way to make sure that you’re getting adequate amounts of protein during these busy times of the day when it can be tempting to reach for a high-calorie snack.
As you work to integrate more protein in your diet, it’s important to make sure that you have variety in the foods that you eat. Not only will this help keep you satisfied and avoid cravings, but it will also give you the benefits of the different nutrients that come from different protein sources.
At Dehl, we make it easy to eat a high-protein diet with lots of variety. Whether you want a bar, a shake, or supplements, our line of products are high in protein, full of functional ingredients, and they taste great. They make it easy to eat high-protein meals even on the busiest of days.