You already know you need protein for good health. But what you may not know is how much you need or why you need to be especially careful you are getting enough protein on a reduced calorie diet. In today’s article I will be sharing with you exactly why getting enough protein can contribute to your weight loss or maintenance success. And I will include tips and resources on how you can determine your protein needs along with suggestions for low calorie protein foods.
One of the greatest challenges in staying on a reduced calorie diet is coping with hunger. Satisfying your hunger is a built in instinctive need as Dr. Susan B. Roberts points out in her book The Instinct Diet .
In previous articles I’ve discussed how to combat hunger by getting plenty of dietary fiber and eating food with a high water content. This strategy helps you fill up and stay satisfied when eating fewer calories than normal. Eating plenty of quality protein is another strategy that works. Include all three in addition to keeping a lid on your calorie intake by keeping a food diary and your chances for weight loss success are dramatically increased over the average dieter!
Sugar (carbohydrates) combined with fat may trump any other combination of foods when it comes to desire. Think cakes, pies, cookies, ice cream, candy bars, fettuccine alfredo, and the like. (Salt with fat as with potato chips ranks high also.) However, believe it or not, of the three macro nutrients (carbohydrates, fat, and protein), protein is more filling and satisfying than either carbohydrates or fat when it comes to hunger.
The average woman needs a minimum of about 56 grams of protein a day. If you eat a varied diet with enough calories to maintain your current weight, getting enough protein is not too hard. However, if you reduce your calorie intake by 500 to 750 calories a day to lose 1 to 1 ½ pounds a week, getting enough protein can present a challenge.
NOTE: A calorie deficit of 3,500 calories is necessary to lose one pound of fat. I would encourage you to take a moment if you have not done so recently to determine your minimum safe caloric intake. See 1200 calorie diet .
To meet average protein needs the National Academy of Sciences recommends you get 10 to 35 percent of your daily calories as protein. Most people eat only 14 to 15% of their calories as protein. According to Dr. Wayne Campbell of Purdue University, if you boost your protein intake to 18 to 20 percent when on a reduced calorie diet you will be more likely to meet your protein needs and not fall short. You will also give yourself the benefit of feeling more satisfied with fewer calories. Many people struggle with hunger when dieting. However, studies have shown that individuals on a reduced calorie but high protein diet experienced greater fullness and less discomfort from hunger.
On the Biggest Loser T.V. program, contestants are successful in losing weight fast. What they do makes it seem easy to achieve healthy weight loss in a short period of time. But it is not! However, you can benefit from knowing how the contestants are encouraged to eat.
Biggest losers typically eat five to six small meals or snacks a day. In addition the contestants strive to achieve a combination of approximately 45% carbohydrates, 30% protein, and 25% fat. A 30% protein diet is on the high end for protein but you can see that this strategy combined with a great deal of exercise evidently works.
Dr. Campbell also suggests that boosting protein intake to as much as 25 to 30% of your total calories from lean protein can help you retain lean tissue such as muscle as you lose weight. This may be particularly true for older adults. (Source: Nutrition Action HealthLetter, January/February 2008)
NOTE: High protein diets and rigorous exercise may not be appropriate for you and your health. You are responsible for checking with your medical doctor before making any kind of significant dietary and/or lifestyle change and when choosing a reduced calorie diet.
Additional Benefits with Higher Protein
Protein rich foods are a source of essential amino acids. These are sometimes called the building blocks of protein. Some of these amino acids, including tyrosine, are necessary for making the neurotransmitters dopamine, epinephrine, and norepinephrine. By eating foods that boost these neurotransmitters you will be more likely to experience feelings of energy, alertness, and an ability to focus.
This is one of the many reasons why getting enough protein for breakfast and lunch matters. Supper may be a better time for having a meal centered around whole grain carbohydrates.
Other Things to Keep in Mind
Those who work for the food industry in the United States (both food companies and restaurants) are all too aware of the almost hypnotic pull of three key ingredients in food products: sugar, fat, and salt. Some food industry experts call these the three points of the compass because they are the basis of the most palatable dishes. Each one on it’s own increases the appeal of a food item. Food companies and restaurants intentionally create food products or dishes that have at least two of the three. Most people, but not everyone, are vulnerable to overeating when presented with such choices. (Nutrition Action HealthLetter, July/August 2009)
Having an awareness of why you may feel compelled to eat more than you should is half the battle. Whenever possible, minimize your exposure to foods rich in fat, sugar, and salt. Choose instead to incorporate more fresh whole foods in your diet that are rich in water, dietary fiber, and lean protein. Seek out quick and easy to prepare recipes so you can eat healthier foods at home. Making the transition may not be easy but you can do it!
Choose to prepare foods with lean cuts of meat and poultry, fish, low fat dairy, whole grains, and beans (legumes) for low calorie protein. You may want to check out my website BestEasyHealthyRecipes.com for some quick to prepare recipe ideas. It’s fairly new so I don’t have lots of recipes there yet. I intend to fill it up with ideas to inspire and help you over time!
Till next time, watch those calories and eat healthy foods with enough protein!
