Protein! How Much Do You Need?

How Much Protein Do You Need?

Understanding your protein needs can be a game-changer, whether you’re looking to build muscle, lose weight, or simply maintain a healthy lifestyle. Let’s break down how much protein you really need and the best ways to reach your daily goals.

Determining What You Need

For the average sedentary person, the recommended daily protein intake is 0.8 grams per kilogram of body weight. To calculate this, divide your weight in pounds by 2.2 (to convert to kilograms) and then multiply by 0.8. For example, a 160-pound individual would aim for about 58 grams of protein per day:

160 lbs / 2.2 = 72.7 kg
72.7 kg × 0.8 = 58 grams

However, if you’re more active, your protein needs to increase:

• Strength training (2-3 times a week) – around 1.2 grams/kg of body weight, which means that same 160-pound person now needs about 87 grams per day.
• Body Builder who is lifting heavy weights 3 or more days a week– anywhere from 1.5 to 2.0 grams/kg of body weight, which could push the target as high as 145 grams daily.

Protein Needs for Those on Weight Loss Medications

If you’re using GLP-1 drugs or other weight loss medications, protein is even more critical. These drugs can suppress appetite, potentially leading to muscle loss if protein intake is insufficient. The general guidelines remain the same, but prioritizing lean protein and strength training is especially important to preserve muscle mass while losing weight.

High-Protein Food Options

Meeting your protein goals is easier than you might think. Here are some high-protein foods to consider:

• Chicken breast (3 oz) – 26g
• Turkey breast (3 oz) – 25g
• Baked fish (4 oz) – 20g
• Tofu (8 oz) – 18g
• Canned tuna in water (4 oz) – 20g
• Greek yogurt (5.3 oz) – 15g
• Hard-boiled egg (1) – 6g
• Hard cheese (1 oz) – 6g
• Cottage cheese (½ cup) – 13g
• Black beans, kidney beans, or other beans (½ cup) – 6g
• Chickpeas (½ cup) – 10g
• Lentils (½ cup) – 9g
• Almonds (1 oz) – 6g
• Nut butter (1 Tbsp) – 4g
• Pumpkin seeds (2 Tbsps) – 6g
• Hemp seeds (3 Tbsps) – 10g

With these options, hitting your daily protein targets can be both simple and delicious. Plus, if you include beans and other plant-based sources, you’ll be supporting your fiber needs as well. (Check out last month’s blog on fiber for more tips!)

Share Your Progress!

Have a favorite high-protein meal or a creative way you’re hitting your goals? I’d love to hear about it – feel free to reach out via text or email to share your progress. Stay strong and protein-powered!

Eating Enough Fiber? Isn’t it Time You Tried?

The American diet is woefully lacking in fiber. The recommended amount of fiber for women over age 50 is 21 grams daily. For women under age 50, it’s 25 grams daily. Men over age 50 need 30 grams daily, while men under age 50 need 38 grams per day.

On average, most people in the United States typically consume 17 grams, which is far below the FDA’s fiber intake guidelines.

Recent studies have found that people who eat more fiber have greater protection against heart disease and have a lower risk of constipation, diverticular disease, type 2 diabetes, and colon cancer.

Obviously, most people need to up their intake of fiber. However, think twice before you go to your grocery store and buy a lot of products with “added” fiber. Joanne Slavin, professor of food science and nutrition at the University of Minnesota, states, “We need a variety of fiber from whole grains, beans and other real food, not just one fiber added to soda pop or snack foods.” The intact dietary fiber that occurs naturally in grains, beans, vegetables, and other plant foods is a mix of fibers. “Added” fiber can be a single type that is isolated from foods or made in a lab. For example, inulin (aka chicory root fiber or extract) is used in health bars, brownies and donuts as well in thousands of other foods. “Inulin has no effect on laxation” says Slavin “and some people are very intolerant to it.”

So, what do we do? Simple - Eat Natural Fiber!

Here is a list of some fiber-rich foods that will help boost your fiber intake:

• Black beans, lentils, pinto beans or split peas
• Chickpeas and kidney beans
• Barley
• Popcorn
• Whole wheat pasta
• Blackberries, raspberries, blueberries
• Pears
• ½ an avocado
• Sweet potato
• Broccoli, green beans
• Chia seeds
• Ground flaxseed
• Almonds

Increase your fiber by snacking on almonds, or berries, or both.  Half an avocado is a filling and delicious snack in the afternoon. Add a tablespoon of ground flaxseed to oatmeal, salads, and protein smoothies. For a fiber-rich meal, be sure to check out this month’s recipe for One Pot Beans and Rice with Corn and Salsa. It is great as an entrée or a side dish.

As always, if you have any questions about fiber or nutrition, leave a comment, or email me at: lisa@maineweightlosscoach.com

Best to you, Lisa!

Are Your New Year’s Resolutions Poised For Failure?

Too often, we create lofty New Year’s resolutions that look good on paper but are almost impossible to achieve because they require a transformation of your personality and daily habits. Goals such as: “No sugar in 2025,” or “I will be at the gym at 6:00 am Monday-Friday,” are set with great intention, but fail after a very short time.

Instead of setting yourself up for failure, why not create a list of things that you can easily add to your life that could make you healthier. Here are ten suggestions to get you started!

I will… 

• Eat a ½ cup of blueberries, raspberries or blackberries at least 5 days a week because they have the most antioxidants of any fruit!
• Add 1-3 tsps. of ground flaxseed to my salads, yogurt, or peanut butter toast most days of the week to help prevent breast and prostate cancer.
• Eat 4 Brazil nuts a month to help lower my cholesterol.
• Drink 64 oz. of non-caloric fluids 5 days a week. (Yes, coffee and tea count.)
• Eat a veggie with dinner 5 times a week.
• Reduce the cream in my coffee to 1 tbsp. or try a plant-based creamer like Silk Soy milk.
• Make a new healthy recipe each month.
• Eat take-out food no more than once a week.
• Walk 7,000 steps (or whatever you choose) 5 days a week.
• Purchase a Sit-Stand Desk that I will use for a minimum of 30 minutes a day.

I hope these ideas will help you change your nearly impossible goals to those you can easily conquer. Mastering these small, meaningful changes will have the dual effect of adding confidence and creating a healthier you in 2025.

I would love to hear your list of things that you could easily add to your life that would make you healthier for the new year. Send me an e-mail or a text, and as always, let me know if you have any nutrition or fitness questions. Here’s to a healthy, happy 2025!  _Lisa