|
“Depending on a person’s goals—such as weight loss or building muscle—eating more protein can help to support this process,” says Angela Goscilo, a registered dietitian and senior manager of nutrition at WeightWatchers.
Experts say eating enough protein is an important part of any weight loss journey because it:
- Promotes changes in body composition
- Supports fat loss
- Supports the maintenance of muscle mass
- Supports bone strength
- Promotes feelings of fullness
Protein needs for weight reduction may actually not be very different from those required to maintain a healthy weight, says Dr. Ard. “Often in clinical practice, we may recommend increasing the proportion of calories that come from protein while decreasing a similar number of calories from carbohydrates or saturated fats,” he adds.
It’s important to note that protein is just one of many factors that can impact weight loss.
That said, there’s an accumulating body of scientific evidence that shows eating between 1.2 to 1.6 grams of protein per kilogram of body weight per day may be needed for weight management, notes Dr. Leidy. This equates to between 25% to 30% of daily intake as protein, she adds.
Rather than focusing on specific numbers and grams of protein, it may be easier to incorporate a serving of protein-rich food at each meal and snack. In combination with fruits, vegetables and whole grains, making protein a main part of your plate can help ensure you’re getting enough, explains Goscilo.
In fact, you can actually use your hands to estimate general serving sizes for most protein foods if you’re not a fan of getting bogged down in numbers: According to the American Academy of Nutrition and Dietetics:
- One fist is about 1 cup of milk and yogurt
- One palm is about 3 ounces of lean meat, fish or poultry
- One cupped handful is about 1 ounce of nuts, seeds or beans
- One thumb is about 1 tablespoon of nut butter
- One pointer finger is about 1.5 ounces of cheese
| 
