Proteins are made up of chains of individual amino acids and have many functions within the body, including growth and repair of tissues such as hair, skin, muscle and the development of the brain. It also helps in maintaining a healthy immune function. Indirect functions for health and weight loss are also seen in protein’s satiating properties. We all need protein in our diets to perform well, recover, to feel and look good.
If your goal is weight loss; protein is paramount for your body composition (lean muscle) and keeps you feeling fuller for longer. This helps when we are in a calorie deficit and helps reduce a feeling of hunger.
How much protein per person depends on the type of activity you do, your age, gender, medical conditions, recovery.. the list can go on.
Protein can range from 0.8-2.2g/kg. This is a big range but for a person who is active but slightly overweight I would recommend anywhere from 1.2-1.6g/kg per day for a person. This will help you reduce fat percentage while maintaining your lean muscle. For example, a 70kg individual you could start off with 112g of protein per day (1.6g/kg x 70). This is a starting point and you would monitor your body weight and body composition through pictures to see if this amount of protein needs to be adjusted.
To track food there is many apps on the market, personally I use myfitnesspal or cronometer to track food. Both apps are easy to use. On myfitnesspal you can scan food products to give you a breakdown of calories and macronutrients. Macronutrients being carbohydrates, fats and proteins. This gives you information on the calories in your meals and allows you to make better choices to match your dietary requirements. I have always said to all my clients 'everything in moderation'. Every time you sit down for a meal think about the protein sources on your plate. Here is an example of a full day of eating with high protein sources:
Breakfast: 2 eggs, turkey rashers, slim bagel, tomato and spinach
Lunch: Chicken, Wrap, Lighter than light mayo and a side salad
Snack: Greek yogurt and fruit, dark chocolate
Dinner: White fish, rice and veggies
If you need to lose weight, improve your metabolic health or gain muscle, eating adequate amounts of protein can help you towards your goals.