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Protein is one of the three main macronutrients that your body needs for well-rounded wellness, and is vital for weight loss as it keeps you full and aids in muscle growth. While many diets provide enough protein naturally, sometimes there are gaps in nutrition, and as a result weight loss can suffer.
When you’re making healthy choices in your diet and exercise it can be frustrating not to see results, and an increase in protein may be the push you need to create visible change. Before you integrate a protein supplement into your routine, this is a physician’s take on the best variation for boosting weight loss and supporting your overall health.
A well rounded diet will often provide you with ample protein, but if you feel you’re in need of supplementation, board certified Lifestyle Medicine physician Alexander Borsand recommends plant based proteins to bridge the gap. He explains, “Animal based proteins can be pro-inflammatory, and inflammation will sabotage your success. Inflammation in the gut can cause a ‘leaky gut’ which does not allow for proper absorption of nutrients.”
Protein is vital for healthy weight loss, which is why you should make sure you’re eating enough of it each day. Borsand explains that proper protein intake will help to keep you full longer and remain satiated after meals, leading to an overall lower caloric consumption while still feeling satisfied. However, an inadequate amount of protein can leave your body malnourished and with a host of health issues. According to Borsand, the sweet spot you should be aiming for is 0.8g of protein per kilogram of body weight, but he finds that his patients often have better luck with 1g/kg.
Before choosing a protein supplement to add to your diet, Borsand outlines the guidelines for choosing the best product. “Good supplements are independently tested for purity and consistency. Since the FDA does not regulate supplements such as protein, it is of the utmost importance to ensure the supplements of my patients are safe.” Borsand recommends thoroughly researching the supplement of your choice as according to a Clean Label Project, “a recent study showed that more than ⅓ of the 134 top-selling protein powders were found to contain lead, mercury, arsenic, cadmium, and BPA.”
As you work towards healthy weight loss, it’s important to ensure that you’re hitting your macronutrient goals to keep your body full and sustained. Integrating a plant based protein supplement into your diet is a great way to reach your nutritional goals and feed your muscles to see the results of your lifestyle change while feeling satiated after every meal. If you’re willing to shell out a little more on your supplements, the Garden Of Life Organic Plant Based Protein Powder may be a good fit, and for a budget friendly option, try Anthony’s Premium Pea Protein for an ample serving of protein that can be mixed into a shake, smoothie, or baked goods. Eating enough protein doesn’t have to be a struggle and a supplement is just another add-on to make your healthy lifestyle easier.
