Protein and Weight Loss/ Weight Control
What is Protein
Protein is one of the basic building blocks of the human body, making up about 16 percent of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein. Protein plays a major role in all of the cells and most of the fluids in our bodies. Many of our bodies’ important chemicals, enzymes, hormones, neurotransmitters, and even our DNA are partially made up of protein. Proteins are made up of smaller units called amino acids. Our bodies cannot manufacture nine of the amino acids, so it is important to include all these amino acids in our diets. Animal proteins such as meat, eggs, and dairy products have all the amino acids, and many plants have some of them.
Requirement of Protein
The recommended daily Protein requirements for humans are derived from “ideal body weight”. The ideal body weight is calculated based on height and varies slightly for men and women. Our protein requirements can also be expressed in terms of total caloric intake. The world health organization and many national health agencies have independently conducted studies, which conclude our daily protein requirement should be in between 15% to 20 % of our daily caloric intake.
- Infants require about 10 grams a day.
- Teenage boys need up to 52 grams a day.
- Teenage girls need 46 grams a day.
- Adult men need about 56 grams a day.
- Adult women need about 46 grams a day.
Protein and Weight Loss
Increasing protein from 15% to 30% of total calories and reducing fat from 35% to 20% of calories can result in Sustained Weight Loss. If we stop eating protein, our body would start to break down muscle for its needs within a day or so. We should try to reduce Fat rather than Protein.
Recommended Protein Requirement
Minimum Daily Protein Requirement: W.H.O. recommends 0.45 grams of protein per kilogram of ideal body weight per day.
Maximum Daily Protein Requirement: US RDA recommends 0.8 grams of protein per kilogram of ideal body weight per day.
High Protein Non Animal Fat Foods
- How to create a diet: part 2 (josephagu.com)