Protein Diet Meals : How much protein should you eat each day?

 How much protein should you eat each day?

Taking the optimal amount of protein every day is somewhat controversial.

On the basis of 0.36 grams of protein per pound of body weight, or 0.8 grams per kg of DRI, 150 pounds (68-kg) would require about 54 grams per day for a person.

This may be enough to prevent overall protein deficiency, but many experts believe it is too little for optimal health, including muscle mass maintenance.

In fact, studies have shown that older adults, in particular, need more protein than DRI, concluding that 0.6 grams of protein per pound, or 1.3 grams per kg, can help prevent muscle loss. Related to age

In addition, diets that provide 0.75 grams of protein per pound or twice the DRI have been found to reduce weight and fat, improve body composition, and protect muscles during weight loss.

However, increasing your protein intake beyond this amount does not seem to provide additional benefits.

One study found that men who consumed 0.75 grams of protein per pound, or 1.6 grams per kg, lost slightly more fat and had similar muscle gains, compared to 1.1 grams per pound, or 2.4 grams per kg, compared to each group.

For weight loss and general health, a high protein diet should provide about 0.6 to 0.75 grams of protein per pound of body weight or 1.2 to 1.6 grams per kg and 20 to 20 to 30% daily calories

For a 150-pound person, it provides a wide range of protein from about 82 to 110 grams per day, depending on caloric intake.

Additionally, it is important to distribute your protein evenly throughout the day rather than taking most meals in a single meal. This allows your body to use the protein more efficiently (32 trusted sources).

Summary:

0.6 to 0.75 grams of protein per pound of daily weight, or 1.2 to 1.6 grams per kg, can encourage fat loss and protect against loss of muscle mass during the loss of weight and aging.

How to eat a high protein diet

A high protein diet is easy to follow and can be customized according to your own food preferences and health-related goals.

For example, you may want to eat low-carb, high-protein foods to control your blood sugar.

If you avoid dairy products, you can follow a high-protein, dairy-free diet.

Even a vegetarian diet can be high in protein if it contains eggs or dairy products and plenty of lemon and other plant proteins.

Examples of high protein meal plans

The following sample provides about 100 grams of protein per day. However, you can adjust the parts according to your needs.

Monday

Breakfast: 3 eggs, 1 tablespoon of sliced ​​almonds with butter and pears.

Lunch: Fresh avocado and cottage cheese salad and an orange.

Dinner: 6-ounce (170-gram) steak, sweet potatoes, and roasted zucchini.

Tuesday

Breakfast: Smoothie made with 1 tablespoon of protein powder, 1 cup of coconut milk, and strawberries.

Lunch: 4 ounces (114 g) canned salmon, mixed vegetables, olive oil and vinegar, and an apple

Dinner: 4 ounces (114 g) of grilled chicken with quinoa and Brussels sprouts.

Wednesday

Breakfast: Oatmeal and 1 cup of plain Greek yogurt with 1/4 cup of chopped walnuts.

Lunch: 4 ounces (114 g) of chicken mixed with avocado, red pepper, and peach.

Dinner: All meat and vegetable chili and brown rice.

Thursday

Breakfast: Spanish omelet with 3 eggs, 1 ounce of cheese, chili peppers, black olives, and salsa, and an orange.

Lunch: All meat, vegetable chili, and brown rice f

Dinner: 4 ounces (114 g) halibut, lentils, and broccoli oli

Friday

Breakfast: 1/4 cup of chopped walnuts, diced apples, and cinnamon with a cup of cottage cheese.

Lunch: Mix 4 ounces (114 grams) of canned salmon with dry mayonnaise bread and carrot sticks with healthy mayonnaise.

Dinner: Chicken meatballs with marinated sauce, spaghetti squash, and raspberries.

Saturday

Breakfast: Fritta made with 3 eggs, 1 ounce of cheese, and 1/2 cup of diced potatoes.

Lunch: Chicken meatballs left with adobo sauce and spaghetti squash with apple.

Dinner: 3 ounces (85g) roasted shrimp, onion and bell pepper fajita, guacamole, 1 cup black bean tortilla

Sunday

Breakfast: Protein pumpkin pancakes topped with 1/4 cup chopped walnuts.

Lunch: a cup of plain Greek yogurt mixed with 1/4 cup of chopped mixed nuts and pineapple.

Dinner: 6 ounces (170 g) of grilled salmon, potatoes, and sliced ​​spinach.

Summary:

A high protein diet should include a moderate to a large serving of protein balanced with healthy carbohydrates and sources of fat.

Potential adverse effects of high-protein diets

High protein diets are safe and healthy for most people.

Contrary to popular belief, high protein intake does not cause kidney problems in normal kidney function.

A high-protein diet can also stimulate kidney stone formation in sensitive people.  One study found this to be more true for protein-rich proteins than plant-based ones.

Also, people with liver disease or other serious health conditions should check with their doctor before starting a high-protein diet.

Summary:

High protein diets are safe and healthy for most people, but they can cause problems for people due to certain diseases or health.

Bottom line

Protein is an important nutrient.

Higher protein intake is associated with beneficial effects on appetite, weight, body composition, aging, and general health.

To get the most out of a high-protein diet, spread your protein intake throughout the day, choose high-quality sources, and balance your diet with healthy fats and carbohydrates.