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Embarking on a weight loss journey brings many considerations, but one aspect often overlooked is muscle preservation. As you shed pounds, your body loses about 11 to 50 of its muscle mass.1-3 This underscores the importance of protein intake during this time, as it serves as a crucial building block for mntning muscle health.
Protein consumption has been shown to preserve muscle mass and d in weight mntenance when you're losing weight. Let's explore why this is essential and how you can incorporate more protein into your dly routine.
Losing weight often comes with uninted consequences, such as muscle atrophy, which can hinder both the physical outcome of your weight loss journey and overall health. Reduced muscle mass impacts your basal metabolic rate BMR, making it harder for you to mntn weight loss over time. This is why focusing on a high-protein diet becomes increasingly important.
Given the potential impact, what's the best approach to ensure adequate protein intake throughout weight loss? The key lies in understanding your individual needs. Consulting with a healthcare professional can help determine the right target or range based on your specific health goals and requirements.
A general guideline suggests ming for 25-30 grams of protein at each meal, which plays a pivotal role in muscle preservation. Consider including these food sources rich in protein:
Lean meats: Turkey, fish salmon, trout, tuna provide quality protein alongside fewer calories compared to fattier cuts.
Low-fat dry products: Cottage cheese and Greek yogurt offer a creamy base for adding protein with minimal fat content.
Plant-based proteins: Lentils, almonds, quinoa can complement vegetarian or vegan diets while supplying necessary amino acids.
To gauge portion sizes, think palm-sized servings:
Lean meats and dry: about the size of your palm 3 ounces delivers approximately 17-26 grams of protein.
Nuts and seeds: a portion resembling two thumbs 14 cup contributes around 7-9 grams of protein.
Beans, legumes, quinoa: a fist-sized serving 1 cup can provide 8-12 grams of protein.
For busy days when cooking isn't an option, consider incorporating protein drinks into your routine. Abbott’s new PROTALITY nutrition shake provides:
30 grams of high-quality proteins per serving
Convenient for those who lead active lifestyles and require quick, nutrient-rich options
Incorporating these strategies can significantly impact muscle preservation during weight loss. By focusing on adequate protein intake through a combination of whole foods and convenient alternatives like protein drinks, you're not only supporting your physical goals but also enhancing overall health.
Educational Materials: Abbott offers a variety of resources designed to guide individuals through their journey towards better nutrition.
Expert Guidance: Consult with healthcare professionals for personalized dietary advice based on individual health conditions and preferences.
has been reviewed by experts in the field of nutrition and wellness, ensuring the information provided aligns with current scientific understanding and recommations. We invite you to explore more resources and share your experiences about how protein intake plays a crucial role in weight management.
CDC. 2018. Older Adults: How Much Protein Do You Need? Centers for Disease Control and Prevention.
American Council on Exercise. n.d.. Importance of Protein. Retrieved from https:www.exercise-ace.comfitness-faqprotein-importance
National Institutes of Health, Office of Dietary Supplements. 2018. Protein: Fact Sheet for Consumers.
The information is for educational purposes and should not replace professional medical advice. Always consult with healthcare professionals to tlor a diet plan that suits your specific needs.
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