How does protein help with weight loss?

Question

Hello doctor,

I am really struggling with my weight and trying to get a handle on it. I am dealing with obesity and have been trying different exercise routines, but I am not seeing the results I hoped for. I have heard a lot about how important protein is in weight loss. Can you explain how protein helps with weight loss and managing obesity? Is there a specific type or amount of protein I should be aiming for in my diet? I am worried that I am not getting it right, and it is pretty discouraging. Any tips on combining exercise with the right diet to see better results?

Kindly help.

Thank you.

Answer 1

Hello

Welcome to icliniq.com.

Thanks for your query.

If you want to lose weight, aim for a daily protein intake of between 1.6 and 2.2 grams of protein per kilogram of body weight (0.73 and 1 gram per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

Protein plays a key role in supporting weight management and overall health. A high protein intake boosts metabolism, reduces appetite, and affects several weight-regulating hormones. Protein can help you lose weight and belly fat through several mechanisms.

Though most fruits are low in protein, a few types are higher in this nutrient than others. Guava, avocado, jackfruit, passionfruit, blackberries, apricots, pomegranate arils, kiwis, and cherries are among the highest-protein fruits and may help you reach your daily protein needs.

Some good sources of protein include:

Chicken: Try a healthy chicken and black bean stew, a nutritious and delicious midweek meal.
Tofu: A versatile plant-based protein source.
Oats: A nutritious grain that provides a good amount of protein.
Beef: A rich source of protein.
Tuna: A lean protein option.
Almonds: A protein-rich snack.
Lamb: Another good protein source.
Tempeh: A plant-based protein made from fermented soybeans.

I hope this guidance helps you. Please do not hesitate to reach out if you need further assistance.

Thank you.