The Power of a Protein-Dense Diet
In my practice, I frequently counsel patients about the importance of protein in our daily nutrition. Historically, high protein diets and protein supplements have been stereotyped and marketed toward people who are trying to “bulk up,” but protein has something to offer everyone, no matter your health goals or background.
Protein serves several important roles, including:
Satiety - Protein helps suppress the hunger hormone, ghrelin. Therefore, starting with protein at breakfast and continuing consumption throughout the day is important to help manage excess hunger.
Non-exercise active thermogenesis (NEAT) - Our body burns calories through several non-exercise modalities, such as choosing standing over sitting, fidgeting, daily steps, and even digestion! When we digest protein, our body uses more calories than when we digest other macronutrients. This is especially true when we eat meals with a protein focus.
Weight maintenance - By supporting the growth of muscular tissue, protein can help build lean body mass, which is essential in our basal metabolic rate. The basal metabolic rate is the daily calorie spend that our bodies utilize to maintain functions for life. It is the highest number of calories your body uses in a day, so it’s to your benefit when you can burn more calories without effort. Don’t forget to plan at least two days of resistance training exercises per week to give consumed protein the ability to increase your muscular mass and strength!
How Much Protein Should We Eat?
The goal for a person with normal kidney function is to consume 1.2 - 1.5 grams/kilogram per day when they are focused on weight loss and 0.7 - 1 gram/kilogram per day for weight maintenance. Therefore, a 200 lb person (91 kg) with a goal of weight loss should consume 109-136 grams of protein each day, ideally dividing that amongst three meals and 1-2 snacks. This takes intention, especially with breakfast and snacks, which are often meals that tend to be more carbohydrate-focused due to the ease and convenience of this macronutrient.
What Are Good Sources of Protein?
It is important that this daily goal for protein intake also considers your daily goal for calories. Nuts, dairy, and red meat contain protein, but they are also higher in fat content and can easily place a person over their daily calorie needs. Below are foods that I often steer patients toward as lean protein sources that can fit into their day with ease.
Breakfast: Egg whites (hard-boiled with the yolk removed after cooking or carton of egg whites ready for a quick scramble with your favorite veggies), triple zero Greek yogurt, fruit smoothie with an added protein powder, Vital Proteins collagen powder added to coffee, oats with added PB fit powder
Lunch: Deli turkey or chicken, tuna, grilled chicken breast on a salad or with a whole grain, string cheese, triple zero Greek yogurt, low-fat cottage cheese, legumes, chickpeas
Dinner: White fish, pork tenderloin, grilled chicken, legumes, bison
Snacks: Low-fat cottage cheese, protein power balls, trail mix, a favorite protein bar, jerky
Possible, Protein-Dense Meal Replacements
The study of how we form and stick with habits has shown that humans really need ease and convenience. This adaptation is meant to conserve energy, called the principle of least action. Meal replacements offer the ease that we desire!
A sufficient meal replacement typically has around 170 calories, 15-20 grams of protein, and a small amount of carbohydrates and fat (also important macronutrients). These can be found in a variety of forms including powders, ready-made shakes, bars, soups, pastas, and more. I often recommend these be used for a convenient breakfast or lunch option and can fill in nicely as a protein-dense snack.
There are whey protein and plant-based protein options to fit every person’s preference. If you don’t have a preferred protein source, a couple of popular options include Premier Protein, Evolve (plant-based alternative), and a full line of meal and snack products available here.
At LBMD & Associates, we put a strong focus on seeing good health not just as an absence of disease, but as helping you to feel like you are as healthy and able as you would like to be! If you’d like to work with us on improving more about your health, please explore more about the benefits of primary care membership here.