When it comes to losing weight, what you eat has a huge impact. And when you’re building your daily menu, having the right amount of protein in your diet can make or break your weight loss plan. But knowing what kind of protein is best for whittling your waistline can be a little tricky. That’s where we come in. Here is what you need to know about having protein in your diet — and the one essential protein that will definitely help you lose weight.
For starters: Why is protein so good for weight loss?
Plenty of protein is essential to weight loss. | AlexPro9500/Getty Images
As Healthline perfectly summarizes, having lots of protein in your diet “boosts metabolism, reduces appetite and changes several weight-regulating hormones.” Protein also fuels the fat-burning process that goes on in your body, while helping keep your muscles healthy.
How much protein should you have in your diet?
The key is to not eat too much protein. | iStock.com/Violette Nlandu Ngoy
When integrating more protein into your diet, it’s important to eat the right amount. Livestrong tells us that the “recommended dietary allowance for protein is a minimum of 0.8 grams per kilogram of body weight.” The article recommends dividing up your protein throughout the day it takes up about a third of every meal you eat.
Protein to avoid
A hot dog will certainly do your figure no good. | iStock.com
Of course, not all protein is created equal, and not all will help you lose weight. Long story short: Fatty meats like hotdogs aren’t going to help you lose weight, but lean protein like fish will. You should also avoid cured meats and salted nuts, which will make you retain water and bloat.
Some popular protein options
Fish is a lot more lean than other proteins. | iStock.com
So what are the best protein options for your weight loss regimen? Seafood, low-fat dairy, beans, and nuts are some of the best options, according to WebMD. Eggs are also a good weight loss tool, as one egg contains only 77 calories and can still fill you up.
The best protein is …
Go for whey protein if you are going to use a powder. | iStock.com
You’ve probably heard of whey protein, the popular powder that muscular gym junkies drink in shake form to bulk up. But as Shape tells us, this essential protein is just as effective at slimming you down as it is at pumping you up.
If you don’t want it in a shake
You can add whey protein to your favorite muffin recipe. | iStock.com
Not interested in drinking a chalky whey shake everyday? No problem — you can still integrate it into your diet. Whey can be baked into muffins or added to pancakes to help give the carbs in your diet a nice protein boost. It can also be mixed into your morning coffee, or used as the main ingredient for protein bites — a complete afternoon snack.
How to make this protein even more effective
A regular exercise regimen will help you see results. | iStock.com
While whey protein is sure to help you lose weight, you still need to make other changes to really see results. Start up an exercise regimen to burn more fat and add muscle. Consider a workout that mixes both cardio and resistance training. (The Cheat Sheet has the perfect list of exercises to go along with your whey protein-infused meal plan.)
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