Do you get enough protein from your diet? Do you know how much protein you even need? Protein is vital for maintaining proper health. It also helps suppress appetite and helps you stay full when taking phentermine. However, there are far too many people who don’t get enough protein. Today we’ll be looking at how you can get more protein and take your phentermine weight loss to the next level.
What Makes Protein Important for Losing Weight?
Protein is important because it supports almost every function of the body. This includes muscle repair and growth and maintaining metabolism. The body needs protein to burn fat and build muscle. Study finds protein gives you a faster metabolism, a reduced body fat percentage, and more lean muscle (which gives you a more toned body).
Protein is also used to stay full for longer, keeping cravings and hunger pangs at bay. On top of this, protein supports the immune system, lifts your body, and strengthens hair. These are all important qualities for losing weight on phentermine as hair loss and depression can be common side effects of using phentermine.
How Much Protein do I Need?
The latest government guidelines suggest that women require around 46 grams of protein a day and men require around 56g per day. The actual amount you need can depend on your current weight. The Dietary Reference Index (DRI) suggests that those over 19 years of age should get 0.36g of protein per pound of body-weight each day. The average amount given by the government is for a woman weighing 130lbs and a man weighing 155lbs. By comparison, a man who weighed 200lbs would need at least 80g of protein, much higher than the recommended 56g.
Keep in mind this is just the bare minimum your body needs to function properly and prevent protein deficiency. If you are a regular in the gym and want to build muscle you will need extra protein. It’s recommended to get around 0.6g of protein per pound of body weight per day to build muscle and lose fat as a weightlifter. This means that someone who weighs 200lb and regularly lifts weights would require around 120g of protein a day. Talk to your doctor or consult a nutritionist if you need more clarification on how much protein you should consume each day. Their recommendations will take your weight loss goals, current weight, and activity level into account.
How to Get More Protein
The first step in getting more protein is to monitor how much protein you have over the course of a few days. This gives you a baseline on how much protein you are getting in general. From that baseline, you can see how close you are to getting enough protein and where you can improve. Much like you would track calories, keep track of what you eat and how much protein it has. Most foods should have the protein information listed as part of their nutritional information. With foods like meat, fruit, and vegetables, you should be able to find the protein content online or with the help of an app such as MyFitnessPal. However, we recommend you don’t rely too much on MyFitnessPal as they might not have your specific brand.
After determining how much protein you normally get, you’ll be better able to make changes to your diet to reach your protein goals. The easiest way to do that is to look at each meal and snack to see where you could fit more protein into your day. You can consider making some switches, eating more protein-rich snacks, and consuming a range of protein sources to avoid becoming bored with your food.
5 Ways to Get More Protein
If we stick with our example of someone who weighs 200lbs, then they should have a minimum protein intake of 80g. Given the typical three meals and two snacks a person eats, they would need to get around 15-20 grams of protein when they eat. How can you get more protein into your diet to ensure effective weight loss with phentermine though? Here are five ways to get more protein;
1. Have a Variety of Protein Sources
While meat is a great source of protein, red meat is also rich in saturated fat and has a lot of calories. Chicken and fish are good options of course, but it’s not something you want to eat all the time. Switch out the meat for beans and legumes such as chickpeas and lentils for your burgers, stews, and pasta dishes. Dairy is a great protein source too, so stock up on milk, low-fat cheese, and yogurt. In regards to breakfast, eggs are one of the best protein sources as they have around 8 grams of protein each.
2. Sides Count Towards your Goal
People tend to think of the meat, fish, and eggs as the source of protein in their meals. That’s not always the case though. One can get plenty of protein from side dishes. Quinoa is great for protein because it is a complete protein, similar to animal proteins. That’s why it has become so popular with vegetarians and vegans that otherwise have trouble getting enough protein. While it is technically a seed, quinoa has a consistency similar to couscous. It’s ideal for giving stir-fries and salad a little extra protein.
Other grains such as whole grain pasta and brown rice are also rich in protein, and don’t forget how much protein there is in cereal! Then there are legumes and beans which can be added to the stew, soup, salad, and pasta for additional protein. Fruits and vegetables are also rich in protein. Research shows around 14% of the calories in vegetables come from protein, with broccoli containing more protein per calorie than steak. Of course, it’s hard to eat that much broccoli! It’s still good to know that even low-calorie foods like vegetables count towards your protein goals though.
3. Power Snacks with Protein
If you aren’t getting much protein from your snacks, then you should change them for ones that do have protein in. Nuts, seeds, tuna, and hard-boiled eggs all have a lot of protein in and make for great snacks. Have 6oz of low-fat Greek yogurt with 1oz of cashews and you’ll have consumed 27g of protein in one little snack. Or add some tuna to whole grain crackers for 21g of protein.
If you are getting around 5-10g of calories when snacking then you aren’t likely to reach your overall target. At the very least you’ll be stuck with high protein foods for your main meals. Even if you aren’t feeling hungry, a glass of nonfat milk offers 8g of protein per 8oz glass. Or, if you can’t have dairy then opt for unsweetened soy milk; which has 7g per 8oz.
4. Dips, Toppings, and Spreads
Why not put together your own homemade hummus to get lots of protein? Hummus is ideal for sandwiches, warps, and burgers as a sauce and it has lots of fiber and protein. Of course, it’s also a great dip with vegetable crudités at snack time. The alternative, substitute sour cream and mayo with unsweetened Greek yogurt to take out some calories and add some protein. Peanut butter is a guilty pleasure, but it sure is packed with protein. It’s a better option for toast than simple jelly.
Don’t forget about seeds either. They are ideal for toppings and we’ve already looked at how to power up your salads with spinach and grains. Add some sunflower seeds and pumpkin seeds to your salad to get some extra protein and add a crunch to your salad. Chia and flax seeds also have plenty of protein per tablespoon and are solid choices for shakes and yogurts.
5. Have a Shake
Speaking of shakes, you may find adding some protein powder to a smoothie or shake is a great option. It’s one of the best ways to get more protein without eating too many extra calories for boosted phentermine weight loss. Whey powder is the most common protein powder on the market. A typical 30g scoop has 135 calories and 17g of protein. Add some nonfat milk and frozen berries and you’ve got yourself a shake packed full of fiber and protein. These shakes work great for snacks and help muscles to recover after a good workout. A meal replacement shake is another good idea if you fancy something a little more substantial. Don’t worry if you don’t eat dairy, as there are plenty of dairy-free protein powders on the market. These dairy-free options are made from protein from brown rice, peas, and hemp.