Firstly... Let's get rid of the question "how can I lose weight?" and let's replace it with this question:"How can I build more muscle?" One way to do this, besides lifting weights, is to increase your protein source - the muscle building macro!
Proteins are essential nutrients that our body needs to maintain and repair tissues, build muscle, and support various physiological functions. While meat and dairy products are traditional sources of protein, there are plenty of other excellent sources of protein that are plant-based and can be
incorporated into a healthy diet.
Some of the best sources of protein include nuts, beans, lentils, chickpeas, quinoa, tofu, tempeh, edamame, and certain grains like amaranth and buckwheat. These plant-based sources of protein are not only rich in protein but also offer other essential nutrients such as fiber, vitamins, and minerals, making them a healthy choice for a well-rounded diet.
For those who prefer animal-based protein sources, lean meats like chicken, turkey, and fish are excellent sources of protein. Eggs, cottage cheese, and Greek yogurt are also good options. However, it's important to keep in mind that some animal-based sources of protein can be high in saturated fat and cholesterol, which may increase the risk of certain health conditions, so it's best to consume them in moderation.
In summary, there are many excellent sources of protein available, both plant-based and animal-based. Incorporating a variety of these foods into your diet can help ensure that you are meeting your daily protein needs while also providing your body with other essential nutrients.
The amount of protein you need each day depends on several factors, including your age, sex, weight, and physical activity level. Generally, it is recommended that adults aim for a minimum of 0.8 grams of protein per kilogram of body weight per day. For example, if you weigh 68 kilograms, you should consume at least 54 grams of protein per day. However, if you are an athlete or have a very active lifestyle, you may need more protein to support your muscle growth and repair. It's always a good idea to consult with a registered dietitian or healthcare professional to determine the appropriate amount of protein for your individual needs.
A great way to get enough protein in your day is trying to spread it out across your meals throughout the day in 20g to 30g servings. A 30g serving of protein can come in different forms depending on the source of protein. For example, a 30g serving of protein from chicken breast would look like a piece of chicken breast that is approximately the size of a deck of cards. A 30g serving of protein from tofu would be about half a cup or 120g of tofu. To get 30g of protein from chicken, you would need to consume approximately 100g of chicken breast. This amount of chicken breast would provide you with approximately 31g of protein, which is just over the 30g you are looking for. Of course, the exact amount of protein in chicken can vary depending on factors such as the cut of meat and how it is cooked, but as a rough estimate, 100g of chicken breast should give you around 30g of protein.
Spreading your protein intake throughout the day will help maintain muscle mass, support immune function, and keep you feeling full and satisfied.