Do you want to lose weight, and are you on a low-carb diet? Then protein-rich foods should be on your menu. But how much protein per day is healthy? And when should you be careful?
Protein, along with carbohydrates and fat, is one of the three primary nutrients the body needs. It is essential because it is the basic building block of all human cells.
To have a sufficient supply of protein, we have to eat protein-rich foods such as quark, meat, or eggs every day. But how much protein should we eat per day? Is there no limit to the amount, especially if you are trying to lose weight and follow a high-protein, low-carb diet like Atkins? Or if you want to build muscle mass?
How Much Protein Is Recommended Per Day?
The German Nutrition Society (DGE) recommends eating around 0.8 g of protein per kilogram of body weight. It doesn’t matter if you are a woman or a man. The upper limit is 2 g per kilogram of body weight.
For a woman weighing 60 kg, this means that she can eat between 48 and 120 g of protein per day. If she weighs 80 kg, the recommended intake is between 64 g and 160 g protein per day.
These values sound like a lot at first. Most certainly don’t know how much protein they eat each day and are afraid of being undersupplied. On average, don’t worry; women eat around 60 g per day, men 81 g—more than enough.
One of the reasons for this is that protein is found in many foods. In animal foods such as meat, fish, eggs, or dairy products, for example. But some plant-based foods also score with a high protein content: legumes, whole grain bread, cereals, or nuts.
Tip: Long-term and healthy weight loss works with a nutrition plan.
How Many Grams Of Protein Should You Eat Per Day To Lose Weight?
As a result of low-carb diets, proteins have come to the fore as a miracle nutrient for weight loss. Since Atkins and Co. hardly eat bread and noodles, i.e., carbohydrates, protein-rich foods are often used. They keep you full for a long time and are supposed to stimulate fat burning. But how much protein do you have to eat per day so that the pounds drop off?
There is no clear indication. It should be more than 0.8 g per kilogram of body weight. However, the 2 g per kilo should not be exceeded. In general, however, the German Nutrition Society makes it clear: “If you want to lose weight, you have to eat less than you consume – regardless of whether you eat a low-fat or low-carbohydrate diet.”
Is Too Much Protein Unhealthy?
It’s not scientifically proven, but you shouldn’t overeat protein. “We do not know the possible harmful effects of too much protein,” says Antje Gahl from DGE. However, since many protein-rich foods are also rich in fat and, in the case of animal products, contain cholesterol, she advises moderate use.
More than 300 to 600 g of meat should not be eaten per week, cheese and sausage only in small quantities. She recommends covering the protein requirement primarily through plant-based foods and regularly eating legumes, whole grain products, or nuts.
An Important Note At The End: Your body is as individual as your character. You have to find out for yourself which diet suits you best. We’re just giving you an overview. However, the following applies: An active lifestyle with a balanced diet and plenty of exercises is still the best way to stay fit and achieve or maintain a healthy weight.