Check out my progress on Protein for Weight Loss
Open up almost any health or fitness magazine, and chances are that you’ll find at least one column urging you to eat your protein to lose weight. After all, its slower digestion in the body does in fact contribute to a feeling of satiety.
Scientific research is now confirming such diet advice. A recent study indicated that dieters consuming 15-25% of their Calories from protein lost significantly more weight than those consuming just 10% of their Calories from protein.
So this study is telling us to load up on protein, right? Uh, not exactly. The authors noted that there was no significant difference in weight loss between those consuming a diet with 15% protein versus those consuming a diet with 25% protein. Accordingly, piling your plate high with steaks is not necessarily the answer to successful weight loss.
In my opinion, most Americans over-consume protein—somehow we’ve all been brain-washed into thinking that we need as much protein as possible. In reality, most people (excluding endurance athletes) need just 0.8 grams of protein per kilogram of body weight per day.
To calculate your protein needs, simple divide your weight in pounds by 2.2, then multiply the result by 0.8.
Do you monitor your protein intake? What are your favorite sources of protein? I got in the habit of monitoring my protein intake when I was a vegetarian, just to ensure adequacy, but I am not nearly as focused on it since I incorporated fish into my diet. My top protein picks include cottage cheese and tofu!
Let’s take a look at the day’s eats, shall we?
Before heading off to a field trip to Sysco today, I fueled up with the fastest breakfast possible: smoothie + energy bar.
For lunch, I packed a Nicoise salad. As massive as this salad was, I was still hungry after lunch—I’ve been ravenous all day! Good thing I found a square of dark chocolate in the depths of my backpack 
Once home from a rather torturous day of class, I settled in to make Ellie’s Sage-Rubbed Pork Chops with Warm Apple Slaw.
My tweaks:
-I used tofu “steaks” instead of pork chops.
-I used a whole (huge) Granny Smith apple rather than the quarter that would have been required for the scaled-down recipe. Honestly, who uses part of an apple?
First, let me say that I was not expecting to like this dish. Generally speaking, I’m not the hugest fan of cabbage, particularly in cooked form. However, I was shocked to find that I loved the slaw—I couldn’t get enough! It was a nice blend of tart, sweet, and salty that complemented the sage-y tofu quite nicely. I will def be making this again throughout the winter months!
Alright, I am eyeing those doughnuts…then it’s off to bed.
Filed under: Meals
Caroline Yoder, dietitian-to-be and all-around foodie.
After watching Forks over Knives, I’m skeptical about protein. I typically made it a point to eat tempeh or eggs(the only real high sources of protein I eat) at every meal, but since my diet is usually clean with whole foods, especially during the week, I’m definitely going to experiment with a more plant based diet and stop stressing protein.
Apples actually keep REALLY well if you only use half. I bought some huge ones once and discovered that half and apple covered and refrigerated keeps for a day or two no problem! Great if you like chunks on your oatmeal.
BroccoliHut Reply:
October 18th, 2011 at 10:21 pm
I stand corrected! Thanks for the tip.
I don’t monitor my protein intake, but I do try and eat protein at every meal especially on the days I strength train.
I’m not usually a huge fan of slaw either, but that recipe looks awesome!
I don’t keep track of exactly how much protein I’m getting on a day-to-day basis and I’ve never seemed to have a problem. Even on a vegan diet, I’ve always found it pretty easy to get adequate protein from legumes, grains, soy, etc.
I never gauge my protein intake, but since I’m eating mostly vegetarian – I probably should? Thanks for the informative post.
I try to eat protein with every meal and if i dont manage then i amp it up at the next meal with some more and have i.e. a big fish fillet or tofu steak etc. it also makes me feel better than eating a huge portion of grains. However, i think there is a WAY to big craze about the importance of proteins and especially animal proteins. i believe it started with all these diets coming from america, ie atkins diet, south beach etc. that focus on a high protein diet. In the end its all about balance and we know that a person is not healthy if he is only eating from the same food sources all the time. thanks for this post! oh and i love your rosmary tofu steaks!
i disagree entirely with the “protein debate”. there really is no harm in consuming extra protein if the individual is healthy. in fact, i AIM to eat about 120g of clean, complete protein per day…sometimes i eat more, sometimes less. then again, i also regularly strength train. i also think it would have made a huge difference for those dieters in the study if they moved that %15 to about %35-40. humans simply weren’t meant to eat a mostly plant based diet…we may be closely related to apes, but we certainly don’t have their guts
BroccoliHut Reply:
October 19th, 2011 at 9:55 am
Interesting point, Nicole. I’m curious though what exactly a diet consisting of 35-40% protein would look like. If you don’t mind my asking, is that the percentage you typically eat? What are your preferred protein sources?
i don’t monitor my protein intake closely. but as someone in recovery from an eating disorder (an), i know i get enough since i’ve pretty much internalized my meal plan.
i had a similar salad the other day – so good!
ooo–that salad looks awesome! i am a protein whore. usually eat 125 grams daily.
40% isn’t something i end up doing very often…i mostly go for the total grams protein (80-140g). 35% looks a little something like a whey, flax, coconut, almond butter smoothie for breakfast, chicken w/ almonds and berries for lunch, cheddar cheese and olives for a snack, lamb with carrots for dinner – that’s an example of a 35% day (had to go back a ways and consult the daily plate, haha). more comfortably though, my protein consumption is at about 30%..easily fluctuating from 25 to 30% depending on the day. i love all sorts of protein sources..preferred being beef, fish and pork
honestly, i focus primarily on protein and fat – a lot of carbs and fiber just doesn’t do it for me (focus and sustained energy wise..oh and satiation of course).