Protein is great if you are trying to lose to lose weight because it keeps you feeling full and helps you lose fat and not muscle when dieting. It also helps keep your metabolism running at optimal speed which is important if you want to see those pounds drop off. You are probably already convinced that it is good for you but what are good sources of protein and how much do you need to eat each day?

We know that diets that include protein are more effective than diets that don't, however it is possible to have too much of a good thing which isn't good for your health, so what is the right amount of protein that you need to eat every day to give you your daily needs?

The following guidelines takes into account the amount of exercise you are doing and also how much you currently weigh since people who exercise need nearly double that amount than others who don't.

Non-Exercisers - Multiply 0.37 grams per pound of body weight (so a 140lb women would need 52 grams of protein per day.

Exercisers - Multiply 0.50 grams per pound of body weight (so a 210lb man who does regular exercise would need 105 grams of protein per day.

Ok so now that we know how much we should be eating, what are the best foods to eat to get our daily dosage?

The two highest sources of protein are (1) low fat meats such as fish, beef and chicken which all have about 20 grams of protein per 90 gram serving and (2) one scoop of protein powder also has around 20 grams of protein per serving.

Cottage cheese is a good source of protein which contains approximately 15 grams or protein per ?cup serving.

Other good sources include navy beans - 8 grams per ?cup serving, eggs - 6 grams per egg, and milk - 8 grams per cup.

If you are struggling to get enough protein into your diet, trying making smoothies with soy or whey based protein powder as they can be a quick simple way to boost your daily intake.

To YOUR Weight Loss Success,

Tracey

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