Home / Health / If you want to lose weight, eat as much protein daily
Including protein in your diet can help to get lean muscle mass and burn more calories at rest. But how much protein should you eat daily? Read here to know the answer.
- It is important to make your diet balanced with all nutrients
- Proteins can help you lose weight
- Eggs, milk, lentils and chicken are common food sources for protein
An keen diet plan follower would know how important proteins are. Proteins are nutrients that are not only important for building muscle but are extremely important for weight loss. However, it is important to know the right amount of protein you must have every day. Because of its appetite controlling properties, a person may think that eating a lot of protein will speed up weight loss. But this is not true because it is important to keep a balance between all nutrients is important to keep you healthy.
How protein should you eat every day to lose weight?
Studies have mentioned that people who consume 25-30% of their calories from lean protein are likely to lose more body fat. It can also help burn more calories when they are at rest.
Overweight and obese women who contain more protein and dairy products in the diet have been shown to lose more body fat and gain lean muscle mass. Lean muscle mass burns more calories even when the body is at rest.
But consuming too many calories, even in the form of protein, will make you lose weight.
Also read: 5 Best Protein Powder You Must Include In Your Diet For Weight Loss It is thus important to understand proteins as important as other vitamins and minerals. The ideal way to lose weight is to consume a balanced diet in controlled portion size and regular exercise, including a generous blend of both cardio and weight training.
How much protein should you eat with exercise?
Of course, weight loss can not be achieved without physical activity. And proteins are a must for people who practice. In fact, athletes need more protein than typical dieters. According to VeryWellFit, a person who is on diet diets regularly needs 0.8 to 1 g protein per kg body weight. People who exercise heavily, almost 10-12 hours a week, can increase protein intake by 1.2 to 1.7 g protein per kg body weight.
Egg is a rich protein source
Photo Credit: iStock
Also read: This protein rich diet can help you gain weight: Other Healthy ways to help you gain weight
Need you protein supplement?
Well, ideally you should focus on including protein in your diet through food sources.
Food sources for protein  The following are the food sources for protein that can easily compensate for your daily recommended dietary intake of protein for weight loss
4. Dairy Products  5. Soybeans
9. Tuna fish
10. Sunflower seeds
15. Pumpkin seeds
All the above foods are nutritious, healthy and can help you gain muscle and lose weight.
As you consume them in the right amount, you get enough protein along with other nutrients like calcium, iron, niacin and thiamine. You do not need protein supplements unless recommended by your doctor.
Also read: Can you eat protein while on a keto diet? Top 5 Proteins To Eat On A Ketogenic Diet
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