How Much Protein Should I Eat Daily For Weight Loss?

February 5th, 2020 by Debbie Martilotta

Decades of scientific research on weight loss have uncovered a few key pieces of information on what helps people successfully win the battle of the bulge.

  • First, we know that while exercise is important, a person’s healthy eating habits likely matters more for weight loss than the hours they spend in the gym.
  • Second, when it comes to dieting, there is no single best one for losing weight; many diets can work quite well as long as total calorie balance is accounted for.
  • Third, dietary protein is one of the key “levers” in a diet that increases the likelihood of someone’s ability to lose weight.

This article is going to cut through a lot of the noise surrounding protein and tell you how much protein you should be eating to lose weight and some of the things you should consider when planning your diet.

WHAT IS PROTEIN?
Protein is an important macronutrient that is involved in nearly all bodily functions and processes. It plays a key role in exercise recovery and is an essential dietary nutrient for healthy living. Protein and amino acids are primarily used to create bodily tissues, form enzymes, and cellular transporters, maintain fluid balance, and more.

HOW MUCH PROTEIN PER DAY TO LOSE WEIGHT?
If you want to lose weight, aim for a daily protein intake between .73 and 1 grams per pound. Athletes and heavy exercisers should consume 1-1.5 grams per pound if aiming for weight loss.

WHAT ARE THE BENEFITS OF PROTEIN IN WEIGHT LOSS?
Dietary protein can be an important part of a diet that is intended for weight loss. While there are many benefits to dietary protein, there are four main areas that have direct effects on weight loss:

  • Satiety
  • Lean mass
  • Thermic effect of food
  • Storage as body fat

Let us take a deeper dive into each of these topics.

PROTEIN HELPS YOU FEEL FULL LONGER
One of the biggest things that impede weight loss is hunger.

People are far less likely to stick with a nutrition or diet plan if they experience high levels of hunger.

Protein is the most satiating of all the macronutrients.

Several different lines of research have all pointed to the same thing: higher protein intakes tend to provide more satiety and less hunger.

For example, in one study, high protein snacks allowed people to go longer between eating and also caused them to eat less at subsequent meals.

Another study showed that including protein into a glass of water decreased hunger compared to water alone.

Depending on the source of protein, there does appear to be minor differences in the exact amount of satiety that protein provides, however these differences are minor and don’t really make a meaningful impact for most people.

Currently, there is no consensus on the optimal level of daily protein intake in one’s diet with regard to staying full. However, roughly .82-1.32 grams of protein per pound appear to provide substantial benefit on satiety.

PROTEIN PRESERVES LEAN BODY MASS
In addition, protein has another benefit on weight loss: it helps preserve lean body mass during periods of caloric restriction.

One study compared the effect of low protein intake (1.0 grams per kilogram per day) to high protein intake (2.3 g/kg per day) on lean body mass over a short term caloric deficit. On average, the low protein group lost about 1.6 kilograms (3.5 pounds) of muscle mass while the high protein group only lost 0.3 kg (0.66 pounds) of muscle mass.

Currently, most evidence suggests that .73 grams of protein per pound are a recommended daily target for protein intake to spare lean body mass loss during periods of weight loss.

PROTEIN INCREASES THE THERMIC EFFECT OF FOOD
The thermic effect of food is the “cost” of digesting your food.

Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest “cost” of all three macronutrients.

While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.

In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day.

However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the “cherry on top” of adequate dietary protein during weight loss.

PROTEIN IS HARD TO STORE AS BODY FAT
During periods of weight loss, there are often times where more energy is consumed than expended. As such, minimizing how much of that excess energy (i.e. calories) is stored as fat is important.

The body processes the three different macronutrients (i.e. proteins, carbohydrates, and fats) in very different ways.

Leaving out a lot of jargon and mumbo jumbo, in order for protein to be stored as fat, it goes through a much different biochemical process than either carbohydrates or fats.

This process makes it much harder for protein to store as body fat.

One study found that protein is stored as body fat with roughly 66% efficiency, while carbohydrates store with 80% efficiency and fats store at 96% efficiency.

During weight loss, overeating protein results in much less stored body fat than overeating on carbohydrates or fat.

While many different diets can be successful for weight loss, the protein content of a diet is one of the important factors to consider when planning a diet. Protein has been shown to promote satiety, help maintain lean body mass, increase the thermic effect of food slightly, and can reduce how efficient the body is at storing extra calories as body fat.

Courtesy of NASM.org


Cast Iron Whole Chicken

January 27th, 2020 by Debbie Martilotta

A simple and easy whole roasted chicken that is full of flavor, perfectly moist, and tender! This recipe is gluten-free, allergy-free, and paleo using a no-fail method for success. We think it’s just a fabulous way to up your protein and enjoy a home-cooked meal.

Ingredients:
•1 whole free-range, organic chicken, 4-5 lbs
•2 small Gala apples, chopped
•1 large shallot, chopped
•2 t oil (I use sunflower oil)
•1 1/2 t dried thyme
•1 t dried basil
•1/2 t garlic powder
•1/2 t onion powder
•1/2 t ground ginger
•1/4 t ground black pepper

Directions:
1. Preheat oven to 375oF
2. Rinse and pat dry the chicken, inside and outside
3. Place chicken in a large seasoned cast iron skillet and stuff with chopped apples and shallot in the cavity of the chicken, place any extra pieces around the chicken in the cast iron skillet
4. Rub the outside with the oil, herbs, and spices
5. Roast in the oven for about 1 hour and 40minutes (about 20 minutes per pound) or until the chicken reaches a safe 180F
6. Remove from oven, cover with foil, let rest for 15-20 minutes before carving

Recipe from Strength & Sunshine


Protein And Aging: Everything You Need To Know

December 11th, 2018 by Debbie Martilotta

Your diet tends to evolve along with the number of candles on your birthday cake. For example, in your hard-training teens and early 20s, you could probably eat at Taco Bell several times a week and still remain fairly lean. That changes during your 30s and 40s. After turning 50, many people start dropping their calories in response to an ever-slower metabolism.

While reducing calories may help you maintain your body weight, is lowering your energy intake the best option for overall health?

Not necessarily, especially if your calorie cutting involves consuming less protein. Protein supports muscle health and growth, which helps your body stay functional at all ages. It’s also what helps support proper tissue health, including hair, teeth, and fingernails. Protein subunits called amino acids are integral components of signaling molecules and represent half of all hormones.

Research suggests that increasing protein intake as you age can support weight management and body-fat reduction. This is due to the enhanced metabolic rate and better satiety that occurs with consuming enough protein.

Father Time Does Not Like Muscle, Unfortunately
In your 30s, your muscle mass begins to naturally decline; after 50, this decline only accelerates. However, adequate consumption of protein, paired with resistance training, dramatically decelerates age-related loss in muscle mass and increases strength in individuals of all ages.

How do you know if you’re getting enough protein? 

At DBM Strength Training, we recommend .8 grams per lb of body weight. (a 130lb female would consume 104 grams of protein daily, a 180 lb male would aim for 144 grams daily).

What Are The Recommendations For Older Active Adults?
Keep in mind, these recommendations do not reflect changing macronutrient needs associated with age, nor do they consider the additional protein needs for those individuals who exercise regularly. General sports nutrition recommendations for athletes are approximately 1-2 grams per kilogram of body weight per day or 82-164 grams of protein per day for a 180-pound adult. Knowing all this, it seems safe to say that older adults could benefit from higher protein intake, especially if they are physically active, including regular exercise.

Do Aging Women Have Different Protein Needs From Aging Men?
The overall need for more protein in later years is even more pronounced in women. Research including more than 300 elderly participants (average age of 72) indicates that women who consume between 0.8-1.2 grams of protein per kilogram of body weight per day tend to have fewer health problems than those consuming less than 0.8 grams per kilogram of body weight per day.

Protein intake is a modifiable risk factor for sarcopenia—loss of muscle mass—in aging individuals. Protein also contributes to enhanced bone density, greater strength, and improved overall health. Since osteoporosis a bigger concern for aging women versus men, enhanced bone density and strength would be additionally beneficial on top of maintaining muscle mass and overall health.

Are There Risks Associated With A High-Protein Diet, Particularly For Older Adults?
The primary objection to increased protein in the diet is the concern that the elevated amino acid intake will stress or damage the kidneys. It’s true that individuals with impaired kidney health should avoid excess protein consumption. However, research conducted on healthy individuals with normal kidney function of varying age, sex, and training status does not seem to support the fear that high protein intake will lead to kidney damage. In addition, investigations aimed at evaluating fitness, performance, and muscle function in over-50 populations consistently supports an increased intake of protein.

What Exactly Does This Mean For You?
It’s difficult to pinpoint exactly how much protein any specific individual needs in a day based solely on ranges, which is why aiming for a precise goal (number of grams) of protein each day can be a more productive way to support your body composition goals, especially after age 50.

Are Protein Shakes Safe For Older Adults?

Yes. In fact, protein supplementation can provide tremendous benefit to aging individuals who struggle to meet target protein intake levels with whole foods alone. As we age, reduced appetites can also make it difficult to meet protein goals through diet alone—another reason why it may be necessary to supplement using protein powders and protein shakes.

Which Protein Powder Is Best For Older Adults?

A range of protein supplements can help individuals meet their specific protein needs. Finding a protein supplement that fits your lifestyle and diet can take some effort. But if the alternative to protein supplementation is consistently failing to meet daily protein targets, adding a supplement is highly advised.

When searching for supplements, seek reputable brands with ingredient lists that are short and understandable. You should be able to recognize and understand what a protein powder is made of. We are happy to make suggestions and assist you with planning a daily diet through the gym.

Read the complete article at Bodybuilding.com