What is enough protein for weight loss?
The general rule is ‘palm size’. The piece of meat should be the size of your palm only. A chicken breast or leg would be a perfect size.
Please do not get hung up on exact grams of protein I have put down the figures only as examples to give you an idea. Do not weigh or measure anything, be relaxed about it, you know what a palm size is or what ½ a cup looks like approximately is fine.
Protein foods
Natural yogurt
Eggs
Fish
Cottage cheese
Chicken
Turkey
Lamb
Beef
Duck
Tofu
Nuts
Seeds
Beans or lentil + whole grains
It has been estimated that the average woman needs approximately 48g of protein each day.
The average man needs about 60g each day.
Interestingly far fewer men suffer from protein deficiency in the same way women do.
Chicken breast 20g
Piece of beef (size of your palm) 20g
Two eggs about 12g
Natural yogurt 7g
Tofu (3 ½ oz 100g) 8g
Cottage cheese (1oz 28g) 7g
Piece of fish (4oz 110g) 20g
For the average carnivore, grams of protein
Natural yogurt 7g
Fish (salmon) 20g
½ a cup of cooked kidney beans 7g
½ a cup of cooked long-grain brown rice 3g
¼ cup of walnuts 4g = 41grams
Plus large amounts of all fruits and vegetables – most contain small amounts of amino acids to make up the rest. It is important to eat lots of fruit and vegetables – they are alkaline forming, and counter act the acid forming protein foods.
The old term ‘first class’ protein referred to meat, poultry and fish now called ‘complete’ proteins as they provide all of the 9 the ‘essential’ amino acids. A ‘second class’ protein or ‘incomplete’ protein refers to a bean, lentil or grains as they generally lack one or two essential amino acids.
If you are a vegetarian or just eat vegetarian meals sometimes, here is something you should know.
|
A |
B Lacks |
C Good source |
|
Beans |
Methionine |
Grains, nuts, seeds |
|
Grains |
Lysine, threonine |
Beans and lentils |
|
Nuts, seeds |
Lysine |
Beans and lentils |
|
Vegetables |
Methionine |
Grains, nuts, seeds |
|
Corn |
Tryptophan, lysine |
Beans and lentils |
The rule is simple – remember to mix beans and/or lentils with grains. In other words always mix rows A with C ensuring you get the amino acids that is lacking.
For example – Hummus dip (recipe in part 2) with rice biscuits
Bean curry with brown rice
Spelt bread and lentil pate
For the average vegetarian, grams of protein
½ a cup of cooked kidney beans 7g
½ a cup of cooked long-grain brown rice 3g
2oz (56g) goats cheese 14g
Yogurt 7g
1 egg 6g
¼ cup of walnuts 4g = 41grams
Plus plenty of fruit and vegetables, that have small amount of amino acids.
For the average vegan (no animal foods are eaten) grams of protein
Tofu (3 ½oz 100g) 8g
½ cup walnuts 8g
1 cup of cooked kidney beans 14g
1 cup of cooked long-grain brown rice 6g
½ cup tahini 8g
½ cup flaxseeds 8g = 42grams
Plus plenty of fruit and vegetables, they contain small amounts of amino acids.
There are some amino acids in a lot of foods you eat that are not necessarily classified as a protein food.
Please do not get hung up on exact grams of protein I have put down the figures only as examples to give you an idea. Do not weigh or measure anything, be relaxed about it, you know what a palm size is or what ½ a cup looks like approximately is fine.
To lose weight and maintain health it is important that you get enough protein
1) it prevents fluid retention
2) helps to stabilize blood sugar levels
3) will help to control carbohydrate cravings
4) satisfy hunger
5) ensures healthy muscles and hence a good metabolism
6) proteins are needed for all hormone production including the thyroid hormone.