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| To lose weight sustainably, you need to work with nutritionists on appropriate protein intake. (Source: Shutterstock) |
The energy provided by protein ranges from 13-20% of total dietary energy, of which animal protein accounts for 30-35% of the total.
How does protein work in the body?
Protein is one of the three main macronutrients in the diet, which include carbohydrates, fats, and proteins. These macronutrients provide calories or energy that our bodies need to function.
Protein is the structural component of every cell and tissue in the body. In the body, protein functions as part of muscles, enzymes, hormones, antibodies, and the immune system. Getting enough protein every day is important to help maintain health, growth, development, and optimal functioning at all ages and stages.
Proteins are made up of smaller units called amino acids. There are 20 different amino acids that can be combined in different ways to make proteins. Some amino acids are considered “essential” because the body cannot make them on its own and therefore must be supplied through food.
Foods that are sources of protein include
- Meat of livestock and poultry.
- Shrimp, crab, fish and seafood.
- Egg.
- Dairy foods.
- Legumes such as beans (green, black, red), broad beans, peas and lentils.
- Tofu and soy products.
- Nuts.
- Whole grains and vegetables also contain some protein in smaller amounts.
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| Foods rich in protein. (Source: Shutterstock) |
How much protein should I eat to lose weight?
Protein is an important nutrient in a balanced diet and is important for many body processes. Studies show that getting 25-30% of calories from protein, or 1-1.2g/kg of body weight per day, can help with weight loss. High-protein diets are popular because they improve satiety, reduce calorie intake, and preserve lean muscle mass.
Associate Professor, Dr. Nguyen Thi Lam - former Deputy Director of the National Institute of Nutrition said: The recommended protein requirement for adults is 1.13g/kg/day. The energy provided by protein ranges from 13-20% of the total dietary energy, of which animal protein accounts for 30-35% of the total.
Some studies show that high protein intake helps you burn more calories than low protein diets and helps you feel fuller. For weight loss, evidence suggests that 25–30% of calories from protein, or 1–1.2 g/kg of body weight, is helpful for weight control.
The minimum amount of protein needed for a sedentary person is 0.8g per kg of body weight. If you are very active, you will need more protein. The recommended amount is 1.2-2g of protein per kg of body weight per day for active people, depending on their level of exercise. Maintaining a high protein diet with about 25-30% of calories from protein can be helpful in your weight control plan.
Notes when implementing a high protein diet to lose weight
Some high-protein diets like Atkins, Dukan... all aim to cut carbohydrates and increase protein to promote weight loss. But these diets only work for some people.
Studies show that it is possible to lose weight by following a variety of diets, including high-protein, low-carb, or low-fat diets. Most diets produce modest weight loss within 6 months, regardless of macronutrient level; however, weight loss is largely gone after 12 months.
These studies suggest that the most important factor for weight loss may not be the amount of protein, fat, or carbs in a particular diet plan. What matters more is whether you can stick to the plan long-term and keep the weight off.
Additionally, a high-protein diet is not suitable for everyone. Some studies have shown that consuming too much protein and fat increases the risk of type 2 diabetes and can harm the kidneys.
Protein is found in a wide variety of plant and animal foods. Whether you choose to eat a combination of plant and animal foods or prefer a primarily plant-based diet, there are many delicious and nutritious protein options available.
However, Associate Professor, Dr. Nguyen Thi Lam noted that we should eat a balance between animal and vegetable protein.
- Animal protein: milk and dairy products, tenderloin, chicken, fish, seafood,...
- Vegetable protein: tofu, beans, sesame, peanuts, rice, vegetables, bean sprouts... Beans have high protein content. Soybeans have very high nutritional value, the protein source in soybeans is as valuable as animal protein. In 100g of rice there are also 7.5g of protein.
Remember, carbs and fats are important nutrients too. Consider working with a professional to determine which eating and exercise plan is best for you.
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