There’s a lot of confusion surrounding how much protein women need. Do we need more than men? Less? The answer is that it depends since the amount of protein that you need depends on your individual body and lifestyle. In this blog post, we’ll discuss the recommended daily intakes for protein and some factors that play into how much protein women need.
What is Protein and What Does it Do for the Body?
Protein is a nutrient that is essential for the body to function. The basis of proteins is amino acids, which are the building blocks of life. Protein plays a role in every single process that goes on in the body, and it’s necessary for everything from muscle growth to hormone production. Proteins are typically pushed to higher levels in many weight loss programs because it is harder to break down than carbohydrates.
In addition, many sources of protein have fats associated with them, so knowing which fats are the good ones (unsaturated) is important. If a program considers losing weight to decrease a number and not factoring in improving your overall health, it probably is not a sustainable means to keep the weight off in the long run.
How Much Protein Do Women Need Daily?
The recommended daily protein intake should be 0.6-0.75 grams per pound of body weight or 1.2-1.6 grams per kilogram of body weight, and 20-30% of your calories per day should come from protein. So, if you weigh 120 pounds, you’ll need 72-90 grams of protein per day. Whereas if you weigh 150 pounds, you would need 90-112.50 grams of protein per day.
Or you can make it easy on yourself and just limit your protein to 15-20% of your daily diet on average. Looking at macronutrients as a whole will allow you to create a diet that is more flexible and sustainable. Who wants to count nutrients all day?
It’s more important to note the quality of the protein rather than focusing on how much you eat. Proteins with a higher unsaturated to saturated fat ratio are going to contribute much less to your risk of heart disease or stroke. Just consider eating more proteins higher in UNSATURATED fats (think lean meats and nuts) while mixing in some fruits and veggies.
These are just general guidelines. A central tenant to losing weight revolves more about stress than nutrition. Consider ways to handle your anxiety since having increased anxiety is very common for people who have dieted. The stress in your life is often more of a factor than the foods you consume. Decreasing your stress or learning how to love with your anxiety can really make a dramatic change in your fat tissue’s ability to manage your body’s weight.
Are You Getting Enough Protein?
If you’re unsure whether or not you’re getting enough protein for weight loss objectives, there are a few ways to tell. One way is to track your food intake for a day and see how much protein you’re eating. You may also look at the Nutrition Facts label on packaged foods to see how much protein they contain. I usually recommend trying to get the best bag for your buck, the highest amount of protein and other nutritional content combined with the lowest carbs and starches (limited on the sodium to less than 15%).
If you’re not getting enough protein, you may feel tired, sluggish, or moody. You may also find that you’re struggling to lose weight or gain muscle. Some women can have hair loss as a byproduct of nutritional deficiencies. If you think you are lacking protein or don’t know where to start, look for weight loss plans in Spokane to help you develop a plan for getting more balance in your diet.
The Bottom Line
Protein is an influential nutrient for women, but more important is life balance. A balanced diet is essential for growth and development, weight loss, and muscle gain. If you’re unsure about your dietary needs or weight loss goals, don’t hesitate to get in touch with me for help and guidance for womens weight loss in Spokane. I can help you develop a plan that fits your individual needs and lifestyle. No more yo-yo diets, but a real lifestyle change. Girl, it’s your time to shine!
