Nutrition Nugget: Protein
Bite-Size Reads for Your Health & Your Waistline
It’s funny how protein is such an enigmatic nutrient. We know we should be eating it. We are impressed when we see a food reaching double digit protein content. But why? What does it do? Why should we care? Most importantly, how much protein should we consume per day?
The truth is, most people aren’t eating enough protein. It’s true, everyone is different and protein intake guidelines vary depending on gender, activity, underlying conditions, goals,etc., but there are basic requirements for every body.
A study published in Nutrition and Metabolism found the following: people who increased their protein to 30% of their total diet, lost, on average, around 11 pounds (or 5 kilograms) without any other dietary restrictions.
In thinking about it, these results are logical! An increase in protein intake, is often associated with a decrease in consumption of high glycemic-impact foods because proper fuel generates feelings of satiety and balances chemicals in the body which generate many of those cravings. Often, when we crave sugar, what we actually need is protein. When the body, and in particular the brain, needs fuel, we receive hunger signals. Sugar gives our body fuel the fastest after consumption but this is short-lived fuel, which isn’t really the priority of our body and brain when it’s in need. Consequently we quickly feel another bout of hunger pangs and sugar cravings. When you feel this urge, talk yourself through it to eat protein instead of sugar: you WILL see results!
Still, I know you want to know exactly how much protein is right for YOU. Here is a simple method to calculate how much protein to eat daily:
- Convert your weight into kilograms. (Take the number on the scale in pounds and divide by 2.2).
- Multiply that number by 1.3 (or if you are extremely active you can multiply by 2). This total is the number of grams of protein to consume per day. Remember 7 grams equals 1 ounce.
Example: Let’s say you weigh 180 pounds. That converts to 82 kilograms; 82 times 1.3 equals 106.6. It is recommended for you to eat 107 grams of protein per day! Taking it one step further, 107 grams is 15.3 ounces (remember 7g = 1oz). This may seem daunting but it’s beyond doable and aligns completely with our recommendations.
Overall, I recommend 6–8 ounces of protein per meal for men and 4–6 ounces of protein per meal for women. In terms of snacking, everyone is recommended to eat 2–3 ounces of protein per snack. When in doubt, add more protein to your diet! Proper quantities of protein can help curb sugar cravings, leave you feeling satisfied and less reliant on bulky foods which lack nutrition. As a rule-of-thumb, you always want your protein to be both clean and lean!
Most of all, remember this: protein and fiber at every meal, makes removing fat no big deal! With this rhyme in your back pocket, you are always ready to go! Meeting these protein guidelines supports optimal health and will leave you feeling like a lean, clean, protein machine!
