Protein in Practice

 You know that protein is essential for strength, metabolism and overall health, but how much do you need?

The answer to this question is highly individualized. The Institute of Medicine (IOM) recommends that individuals should aim to consume 10-35% of total calories as protein. Well 10-35% is a large range; for a 2000 calorie diet, this means intake could swing from 50-175 grams! This range reflects different needs based on several factors including weight, developmental stage, current state of health and physical activity.

Another very general guideline is to consume about 0.4 grams of protein per pound of body weight (.8g/kg) daily. Just as above, this recommendation is subject to wide variability. There is a lot of evidence that 0.4 grams of protein per pound of body weight may be too low for many individuals. A great rule of thumb is to take your weight and divide by 2, and that is the number of grams of protein you should aim to consume each day. For example a 200 pound person should aim to take in 100 grams of protein.

In addition to ensuring you consume the right amount of protein, it’s also important to consider the timing of protein intake. It’s best to consume protein throughout the day, taking in protein at breakfast, lunch and snack times, not just at suppertime as many people do. Spreading your protein out can prevent hunger and is the best way to achieve metabolic balance.

Protein and Weight

One thing we do know about protein is that it can be a useful part of the diets of those who are interested in loosing or maintaining their weight.

1. Protein is a little tougher to digest
We burn calories digesting our food and protein is a little harder for our bodies to break down than carbohydrate and fats, meaning protein requires more energy to digest. While research is still ongoing, there is some evidence to suggest that diets high in protein, because they require more energy to digest, may enhance weight loss over the long term.

2. Decreased appetite
Protein is known to increase the feeling of satiety, meaning that including protein at meal and snack times can prevent hunger from coming back quickly. While the exact mechanism is not known, researchers speculate that protein intake may affect the hormones that regulate hunger.

3. Replaces carbohydrates
Protein is also thought to assist in weight management because it may replace “empty calories” like refined carbohydrates such as white bread, sweets and soda which offer a lot of calories but no nutrition. For example, most Americans consume about 13% of their calories from protein, about 65 grams in a 2000 calorie diet. If instead, one was able to consume 100 grams, or 20% of their intake from protein, it is likely that refined carbohydrate intake, offering little nutrition and often extra salt and fat, would be decreased.