• Casey Farlow, MPH, RDN

5 Reasons You Need More Protein

Updated: Apr 5

Are you getting enough protein to support your healthy hormone weight loss goals?

Protein is such an important part of our diet.

From boosting metabolism, reducing hunger, and helping with recovery, this nutrient is a must when you are trying to get your hormones in check.

Often, my clients are undershooting their protein needs, which can lead them feeling more hungry and fatigued throughout the day!

Most women need about .36g protein per pound of body weight:

125 pounds (.3) = 45 grams per day

To optimize your protein levels, make sure to include high quality protein with your meals and snacks!

Let's take a closer look at some other functions of protein...

1. Protein boosts metabolism - breaking down protein actually uses up more of your bodies energy than carbs and fats (20 - 35% compared to 5 - 15%). A higher protein diet can amount to an extra 100 calories burned a day! (1)

2. Reduces hunger hormones - Having more protein actually increases your appetite-suppressing hormones (GLP-1, peptide YY, and cholecystokinin) keeping you fuller longer!

3. Helps maintain weight loss - A modest increase in protein intake has been shown to help with weight maintenance. In one study, increasing protein from 15% to 18% of calories reduced weight regain by 50%! (2)

4. Helps with repair - Amino acids from protein are required for muscle, joint, and tissue repair. Eating more protein after injury can increase recovery time! (3)

5. Prevents muscle loss - Eating more protein is the best way to prevent muscle loss as you get older. Having more muscle = a better metabolism!

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