Protein &amp; weight loss: How much should you eat?

Protein & weight loss: How much should you eat?

Written by: Deepa Sarkar Reviewed by: Dr. Swati Mishra

[{"selector":"#anim-a4e10064-e4cb-4870-a8b3-4ac77b288a2a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8a8189fe-22ab-4083-bd1f-ca7cf3d2f96a","keyframes":{"transform":["translate3d(0px, 180.28915%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Looking to lose weight? Protein is your best ally for this. But how much protein should you eat to achieve your weight loss goals? Photo Credit: Shutterstock

[{"selector":"#anim-68459342-ef70-437c-89e4-aea29e475205","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6e874247-24fe-4027-aed3-9ab468514a78","keyframes":{"transform":["translate3d(0px, 157.96108%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Let’s dive into the facts & find your ideal intake for a leaner, healthier you. Photo Credit: Shutterstock

The Role of Protein in Weight Loss

[{"selector":"#anim-7cf94062-6de0-4c45-9f2a-ab8900c74a51","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f3447182-42e1-45f9-b0bc-ebaa8582dfd4","keyframes":{"transform":["translate3d(0px, 125.42485%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fc2c3e0a-58d7-4a8a-8f95-13b35548169b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-176c8a13-1bdd-42e3-b183-da3e134ca85f","keyframes":{"transform":["translate3d(0px, 421.22739%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Protein helps build muscle, curb cravings, & boost metabolism. It keeps you full longer, reducing overall calorie intake. A must-have for effective weight loss. Photo Credit: Shutterstock

General Guidelines for Protein Intake

[{"selector":"#anim-49c15e07-0289-4a40-afbc-fe04eb30d6aa","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fd3c127a-0d0f-4af3-bc56-21388febf90f","keyframes":{"transform":["translate3d(0px, 131.30719%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-49c17316-366d-4331-a805-607ea60f1cf5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c031c650-7478-4371-8555-25a687d46893","keyframes":{"transform":["translate3d(0px, 421.22739%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] For weight loss, aim for 1.8-2.6 grams of protein per kilogram of body weight. For example, if you weigh 68 kg, target 122-176 grams of protein daily Photo Credit: Shutterstock

Adjust Based on Your Activity Level

[{"selector":"#anim-0ef84ff7-bdf0-4d4c-839f-05a31a0c2de2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4ed19858-ad56-498a-b9f3-d9bf8611c35f","keyframes":{"transform":["translate3d(0px, 131.30719%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-28510ced-0f75-4d73-84b0-457bbef9a184","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-403e7219-b148-478a-98a0-d7735edad430","keyframes":{"transform":["translate3d(0px, 421.22739%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Active individuals need more protein to support muscle repair & growth. Increase your intake if you exercise regularly or engage in strength training. Photo Credit: Shutterstock

Choose High-Quality Protein Sources

[{"selector":"#anim-b089b861-469b-4663-9b73-fa4bbaab3904","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dd636c26-e642-4a5f-a15a-16c6fdd43750","keyframes":{"transform":["translate3d(0px, 131.30719%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-64c83c4f-ed04-4f18-a4c7-53e7afe668c0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e63138d8-b43c-48a1-b42a-43353c3aa51b","keyframes":{"transform":["translate3d(0px, 421.22739%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Opt for lean meats, fish, eggs, dairy, legumes, & plant-based options like tofu or quinoa. These provide essential nutrients while keeping calories in check. Photo Credit: Shutterstock

Spread Protein Throughout the Day

[{"selector":"#anim-5303d4aa-d012-4e09-83a9-e62d164a4028","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3af423be-12b0-48b2-ab63-5074e8e31475","keyframes":{"transform":["translate3d(0px, 139.19330%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3043ceb8-938a-42dd-a4d9-d0ed47c81461","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9457be95-c282-4166-9b2d-fadb69688409","keyframes":{"transform":["translate3d(0px, 391.37659%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Distribute protein across meals & snacks. A steady intake supports metabolism and helps maintain muscle mass during weight loss. Photo Credit: Shutterstock

Please Note

[{"selector":"#anim-65554c9a-e6fd-4b2a-bcca-a609778fc78f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c8ed5ce0-73a6-4e2d-ab02-a1b7afbbabc5","keyframes":{"transform":["translate3d(0px, 131.30719%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-59c46385-8e41-4081-bf00-123949d6835b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a3b58716-54ef-4c79-a451-a77aba0b32fc","keyframes":{"transform":["translate3d(0px, 700.61766%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] While protein is crucial, excess amounts can lead to calorie surplus and kidney strain. Stick to recommended levels for safe, effective weight loss. Photo Credit: Shutterstock

SHOW US SOME

[{"selector":"#anim-13ea2071-e49f-450d-a033-e1cb35132118","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-98497535-90d4-4b29-98e9-39695107fdf9","keyframes":{"transform":["translate3d(0px, -931.94502%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-59737216-934f-487c-af54-2455df3f3991","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d927751e-9247-42e2-b326-b56b68cc4bde","keyframes":{"transform":["translate3d(0px, -612.60032%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Video Credit: Pexels 6 Best hair growth vitamins If you found this helpful,