Why protein is so important during weight loss

Protein is an essential macronutrient found throughout the body in muscle, tissue, bone, eyes, skin, and hair. It’s made from building blocks called amino acids. Of the 20 different amino acids, your body can produce 11 of them on its own. So how do you get the other nine (which are referred to as essential amino acids)? Through eating protein-rich foods.

Proteinhelps your body perform many different functions, including:

• Providing structure for tissues like bones, tendons, ligaments, cartilage, skin, and muscles

• Supporting tissue repair and wound healing

• Making antibodies to protect you from infection

• Producing certainhormonesthat carry messages throughout the body (like by producing insulin in response to blood sugar)

• Maintaining fluid balance

• Transporting and storing nutrients
  
  
  

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There are two key reasons why protein is especially vital for anyone losing weight:

1. Eating protein can increase satiety (how full and satisfied you feel after eating) and reduce your appetite, leading you to eat less. One way it does this is by increasing hormones linked to satiety and decreasing hormones that signal to your brain you’re hungry. This helps explain why high-protein diets are linked to both weight loss and preventing weight regain.

2. When youlose weight, you lose muscle mass along with fat. Eating protein can help you minimize how much muscle you lose, so you feel strong and are able to continue to do all the activities you love. ‍
   
   

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Experts recommend eating a variety of protein-containing foods throughout the day to ensure you get a mix of vitamins and nutrients. Here are some especially good sources:

• Lean cuts of beef and pork

• Chicken and turkey

• Fish and other seafood, including canned tuns and salmon

• Eggs

• Nuts and seeds

• Soy products like tofu and tempeh

• Beans and lentils
  
  

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There isn’t one protein goal for everyone — the right amount for you depends on factors like body size, age, and how much you exercise. The minimum recommendation is 0.8 grams of protein per kilogram of body weight, but people taking a GLP-1weight-loss medicationlike Wegovy or Zepbound should have at least 1 gram per kilogram of body weight. Keep in mind, this number is your baseline – and you can absolutely eat more.

You can calculate your minimum protein needs using this formula:

Your current weight in pounds divided by 2.2 = your current weight in kilograms

Your current weight in kilograms x 0.8 - 1.0 = the minimum amount of protein you should have per day

For example, if you weigh 200 lbs (90 kg) and are taking a GLP-1, you should try to eat at least 90 grams of protein per day. That would mean eating 20 to 30 grams of protein at each meal and about 10 grams with each snack.

If you’re on a GLP-1, it might feel hard to get enough protein since your appetite is much less than it used to be. These tips oneasy ways to eat more protein without feeling fullcan help. What else can help? Being a member of theWeightWatchers GLP-1 Companion Program, which allows you to track your food throughout the day and see how much protein you’re consuming. The program is designed to give you an individualized minimum protein target of 0.8 grams of protein per kg of body weight, but going above this individualized minimum protein target, if able, is beneficial.

Protein is important for everyone, but it can be especially crucial for those who are looking to lose weight. Having a high-protein diet can help you feel less hungry and more satisfied after eating and can help you hold on to more muscle mass while you lose weight. The minimum recommendation for protein intake is 0.8 grams per kilogram of body weight, but those taking a GLP-1 should aim for 1.0 grams per kilogram of body weight.