Why Protein is a Key Nutrient for Weight Loss

Why Protein is a Key Nutrient for Weight Loss

 3 Minute Read
Author Abbott

Protein and weight loss go together in important ways. High protein consumption while you’re losing weight helps preserve muscle mass and support weight loss maintenance.

Let’s take a closer look at how protein can help you.

If You’re Losing Weight, You’re Likely Losing Muscle

Weight loss brings some obvious changes, but one of the big ones tends to go overlooked: muscle loss. You can lose 11%-50% of your muscle mass as you’re losing weight.1,2,3 And that’s a key reason to be pro-protein. “As intake or appetite changes, it can be hard for people losing weight to get the protein, vitamins and minerals they need to support their unique health goals,” said Dr. Dominique R. Williams, medical director and obesity specialist at Abbott. “Those gaps in nutrition can have a negative impact on muscle health.” Protein is an essential building block for muscle, and consuming a high-protein diet during weight loss can help preserve muscle mass and support weight maintenance.

How to Pack on the Protein

If you’re on a weight loss program, it might take some planning to add protein throughout the day. Start by talking to your healthcare provider to figure out the right target or range for your individual needs. Your needs will differ from everyone else’s, but a general rule of thumb is to aim for 25-30 grams of protein in every meal. There are plenty of options to consider for protein-packed foods, such as:

  • Lean meat, such as turkey and fish.
  • Low-fat dairy, such as cottage cheese and Greek yogurt.
  • Plant-based protein sources such as lentils, almonds and quinoa.

When it comes to portion size, the answer is in the palm of your hand. Aim for 3 ounces, approximately the size of your palm, when it comes to lean meats and dairy; this will give you anywhere from 17-26 grams of protein. Think in terms of 2 thumbs (1/4 cup) when it comes to nuts and seeds, which will give you 7-9 grams of protein. And consider the size of your fist (1 cup) when it comes to beans, legumes and quinoa, which can contain between 8-12 grams of protein. If you’re on the go or short on time to meal prep or cook, one option is to reach for a protein drink.

For expert advice on how to determine your protein needs, schedule an appointment with one of our registered dietitians.

Strategize for Success

Keep a few other nutrition tips in mind:

  • Try switching up your spices and seasonings to keep things interesting for your taste buds.
  • Stay hydrated. Make sure you get plenty of water, unsweetened tea or an electrolyte solution such as Pedialyte.
  • Make fiber your friend. Fruits and veggies can help in particular; if they make up half of your plate, you’re set up for success.

Above all, don’t forget what you’ve learned about protein and weight loss. This key nutrient can truly help unlock your potential.

Learn more tips from our sponsors of The Kroger Wellness Festival.

Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider.

References
1 Chaston TB, et al. Int J Obes (Lond). 2007;31(5):743-50.
2 Pownall HJ, et al. Obesity (Silver Spring). 2015;23(3):565-72.
3 Sargeant JA, et al. Endocrinol Metab (Seoul). 2019;34(3):247-62