Importance of Adequate Protein Intake While Losing Weight

Protein plays a crucial role in weight loss by preserving lean muscle mass, boosting metabolism, and promoting feelings of fullness. During weight loss, a higher protein intake helps prevent muscle breakdown and supports fat loss, making it easier to maintain a healthy metabolism. Dr. Anjana Chhabra at The Institute for Weight Management & Wellness emphasizes the importance of incorporating adequate protein into your diet to enhance weight loss results, support muscle recovery, and keep you feeling satisfied. Contact us today or book an appointment online for personalized care that works for you. Conveniently located at 150 Overlook Ave, Hackensack, NJ 07601, we proudly serve clients from Ridgewood, Tenafly, Glen Rock, Paramus, Oradell, River Edge, Upper Saddle River, Wyckoff, and surrounding areas.

When aiming to lose weight, adequate protein intake plays a crucial role in not only facilitating weight loss but also in maintaining the achieved weight loss in the long term. Here are some key points to consider:

Weight Loss Benefits of Protein:

• Studies have shown that a high-protein diet can lead to significant weight loss, even without the need for calorie counting, portion control, or carbohydrate restriction.
• Overweight individuals who consumed a higher percentage of their calories from protein experienced substantial weight loss, with some losing up to 11 pounds in 12 weeks without intentionally restricting their diet.
• Protein has been found to have benefits for fat loss during intentional calorie restriction, and increasing protein intake can help with weight maintenance.

Preventing Weight Regain:

• A modest increase in protein intake has been linked to a reduced risk of weight regain after weight loss, with some studies showing a 50% reduction in weight regain with a higher protein intake.

Satiety and Appetite Control:

• Protein has a modest satiety effect, leading to greater perceived fullness and elevated satiety hormones after higher-protein meals.
• It can help reduce cravings and support reward-driven eating behavior, potentially leading to reduced calorie intake and healthier food choices.

Energy Expenditure and Muscle Preservation:

• Protein has a higher thermic effect of food (TEF) compared to carbohydrates and fats, meaning the body burns more calories to process protein, thus aiding in energy expenditure.
• Adequate protein intake is essential for fueling fat burning while preserving calorie-burning lean muscle, especially during weight loss.

Recommended Protein Intake:

• For weight loss, studies suggest that getting 25% to 30% of calories from protein, or 1.2 to 1.6 grams of protein per kilogram of body weight per day, may be beneficial.
• The daily recommended protein intake for healthy adults is 10% to 35% of total calorie intake.

Long-Term Health and Weight Management:

• Protein is essential for repairing, growing, and building muscle mass, which is crucial for long-term weight management and overall health.
• High-protein diets have been shown to be safe for losing weight while preserving fat-free mass and preventing obesity and obesity-related diseases.

Contact us today or book an appointment online for personalized care that works for you. Conveniently located at 150 Overlook Ave, Hackensack, NJ 07601, we proudly serve clients from Ridgewood, Tenafly, Glen Rock, Paramus, Oradell, River Edge, Upper Saddle River, Wyckoff, and surrounding areas.