Hi Friend,
If you are seeking optimal health, weight loss, or greater strength, protein may be the key to your success. Protein is crucial to good health and longevity. Every cell in your body has protein in it. Protein builds and repairs cells, regulates hormones, transports nutrients, builds and repairs tissues, and helps maintain fluid balance among other vital functions
Protein Benefits
Protein boosts metabolism and helps burn more fat. Your body uses more energy processing protein than it does carbohydrates or fat. Studies show protein increases the number of calories you burn in a day.
2. Protein helps with weight loss and weight management by reducing hunger hormones and increasing satiety hormones.
Protein helps increase strength and muscle mass. Muscle is made of protein; eating adequate amounts of protein will help you maintain muscle as you age. It helps you build muscle while strength training and can help prevent muscle loss while losing weight.
Protein reduces cravings. One study found that participants who ate a high-protein breakfast experienced fewer cravings throughout the day.
How Much Protein
The daily Dietary Guidelines for Americans, put together by the U.S. Department of Agriculture and the U.S. Department of Health and Human Service:
Adult women - 46 grams
Adult men - 56 grams
Protein advocate Dr. Gabrielle Lyons recommends a gram of protein per lb of ideal body weight. If you are a 150 lb woman that’s 150 grams of protein per day.
I recommend that my clients get 35% of their daily calories from protein. For most women, a minimum of 30 to 40 grams of protein per meal, or 90 to 120 grams of protein a day.
High-Quality Proteins
Wild-caught fish 4 oz = 20 to 25 grams of protein
Organic grass-fed beef 4 oz = 24 grams of protein
Organic grass-fed plain yogurt ⅔ cup = 15 grams of protein
Organic pasture-raised chicken 4 oz = 24 grams of protein
Organic pasture-raised eggs = 7 grams of protein each
Organic Tofu ½ cup firm tofu = 22 grams of protein
Organic Tempeh 1 cup = 31 grams protein
Organic legumes like beans, peas, and lentils 1 cup = average about 14 grams of protein with peas being lower and edamame being higher.
Organic nuts and seeds ¼ cup = average 4 to 6 grams of protein with peanuts higher.
High-quality minimal ingredients protein powders such as grass-fed or organic plant protein = 20 to 30 grams per serving depending on the brand.
Protein is vital to optimal health. If you are struggling to lose weight or increase strength track your protein for a few days to confirm you are getting enough. Try to buy the highest quality food you can access. It really does make a difference.
If you would like support figuring out how much protein is right for you at any age contact me for a free consultation. A personalized plan can help you feel energized, happy, and healthy! You deserve to live this one precious life fabulously!
Dig Deeper
If you are wondering what the differences are between feedlot-raised cows and grass-fed or free-range and pasture-raised, chicken and eggs, organic or other labels please check out some of these articles.
Research from Penn State
Should I buy Organic, Grass-fed, and Pasture-Raised Animal Products?
https://ketodietapp.com/Blog/lchf/should-i-buy-organic-grass-fed-and-pastured-animal-products
NIH Research (there are several others if you want to dig in and search PubMed)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6434678/
NPR Is Grass-Fed Beef Really Better for the Planet
Health.Com Is Grass-Fed Beef Really Healthier