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Protein in a Healthy Diet
By: Scottsdale Weight Loss Center
Published: April 18, 2011
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Lean protein is a critical component of any healthy diet, and a high protein diet can help medical weight loss. However, not all protein sources were created equal. We’ll help you learn exactly how much protein is healthy and how can you tell the “good” proteins from the “bad” – ensuring your weight loss goals stay on track.
A high protein diet can help you lose weight, especially when you consistently have lean protein (in appropriate portion sizes) throughout the day. Quality protein helps pump up your metabolic rate and build muscles, which combined with exercise, turns your body into a fat burning machine.
Sometimes, however, too much of a good thing can have a pretty negative impact on your diet. Especially when it comes to protein. The average American consumes more than enough protein in their diet, with far too much of this protein coming directly from animals in the form of meat, poultry and eggs.
According to the Dietary Guidelines for Americans, 2010, you should aim to get between 10 and 35% of your daily calories from protein, and the leaner the protein the better. That’s about 46 grams of protein for women and 56 grams of protein for men.
When eating meat, poultry or fish, remember a protein serving should be about the same size and thickness as the palm of your hand – that’s about a three-ounce serving. Another good way to track protein consumption is to remember that protein should take up no more than one-third of your plate, whether it’s in a form you can chew or drink (and that includes protein shakes).
It’s also important to make sure your protein is coming from the right source. Many animal-based proteins come with extra, unhealthy baggage, such as high fat and high cholesterol. And processed proteins, such as bacon, hot dogs, and lunch meats are packed with sodium. Steer clear of these unhealthy proteins, and chose fish, non-fat dairy, soy and beans as your primary protein sources. You can also swap rice and pasta for quinoa, a three-protein rich grain. When you’re hungry in between meals, snack on edamame or fat-free Greek yogurt.
With a few minor diet adjustments, you’ll be giving your body the healthy protein it needs to fuel long-term weight loss!
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
