Protein

faemelusine

Apologies if this is a silly question, but I'm new to this diet where I have to keep track of things like calories, nutrients, etc..

I've been reading these forums the last day or two and there's a lot of mention of the how to add extra protein, protein shakes, protein powder and such.

Can anyone explain to me the importance of protein when it comes to weight loss?

As a veggy I'm aware that I can sometimes not get enough protein so I do keep an eye on it, but it has never occured to me that not enough could hinder weight loss.

I'd be grateful for any advice.

Thanks for reading

Emismom77

Protein helps to build muscle & keep your body going. The muscle burns fat faster & keeps your metabolism in high gear... If you're just starting out, I wouldn't add the protein shakes and all just yet. Check out a local nutrtion store for more info about the shakes and vitamins.

dittiepe

Protein helps you build lean muscle. It also helps you repair muscle after it gets "damaged" by working out. Not even that! But protein will help your body heal in general. It's good stuff

MrsJax11

A great source of protein is non-fat greek yogurt. It is really versatile. By itself it tastes like sour cream almost, but not as tart. You can add fruit, nuts, and honey and have it sweet, or spices and make a savory veggie dip, or it can be used in a lot of recipes. I am kind of hooked on it.
I can't give any advice on protein shakes and powders....I like more real foods

Larius

Studies show protein helps reduce appetite and cravings: http://www.webmd.com/diet/guide/high-protein-diet-weight-loss

I don't know of much detailed research on exactly how this occurs.

Also, exercise combined with protein reduces muscle loss while losing fat in a caloric deficit. It is even possible to build muscle while losing fat.

ptheders

Protein not only helps you build lean muscle, but it helps prevent you from retaining water. A high protein diet can sometimes be a good start to a new diet because it will help you shed excess water weight quickly.

Greek yogurt has an incredibly large amount of protein per serving. As long as you're not vegan, that would be a great choice for you. You can use it in cooking, blend it in a smoothie, or just eat a cup for breakfast or a snack.

dls06

I found this online You can check out the whole article.
http://www.medicinenet.com/script/main/art.asp?articlekey=50900

Too Much Protein

So think twice when you consider sacrificing the carbohydrates for a protein-dominant diet, Butterfield says. Drastically cutting carbohydrates from your diet may force your body to fight back.

She says that's because a diet in which protein makes up more than 30% of your caloric intake causes a buildup of toxic ketones. So-called ketogenic diets can thrust your kidneys into overdrive in order to flush these ketones from your body. As your kidneys rid your body of these toxic ketones, you can lose a significant amount of water, which puts you at risk of dehydration, particularly if you exercise heavily.

That water loss often shows up on the scale as weight loss. But along with losing water, you lose muscle mass and bone calcium. The dehydration also strains your kidneys and puts stress on your heart.

And dehydration from a ketogenic diet can make you feel weak and dizzy, give you bad breath, or lead to other problems.

How Much Protein Do I Need?
The amount of protein you require depends on your weight and your daily caloric intake. Most Americans consume more than enough protein in their daily diets. A few specific groups of people are at risk for being protein-deficient, including elderly women and people with illnesses or eating disorders. A protein deficiency is defined as eating 50% to 75% of the recommended amount of daily protein, Butterfield explains.

Ideally, you should consume 0.36 grams of protein for every pound of body weight, according to recommended daily allowances (RDA) set by the Food and Nutrition Board. So if you weigh 170 pounds, you need about 61 grams of protein each day.

Protein should also make up approximately 15% of your total daily caloric intake, also according to the RDA. In a diet of 1,800 calories a day, for example, about 270 of those calories should come from protein.