Protein Is Your Weight Loss and Fitness Friend

When possible it is a good idea to include a lean protein source at every meal. The target should be 1 gram of protein per pound of body weight. The idea is this. Eating enough protein will keep your nitrogen levels high, which help support your muscular repair and growth. Protein has a thermogenic effect of 30%, which makes it a high thermogenic food in comparison to others. What does this mean you may be asking? This means that for every 100 calories of protein you eat, 30 calories are burned by your body to digest the food. This leaves you with net 70 calories. Therefore, don’t forget to eat your proteins.

George A. Diamond
Author of the Book
Don’t Diet! Just Think And Get Thin
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4 Responses to “Protein Is Your Weight Loss and Fitness Friend”

  1. steve

    Hmmm, that means I should eat about 1.4 pounds of chicken breast per meal or 4.2 pounds a day, if I were to only eat chicken breast.

    Seems a lot more than the .375 pounds per DAY, that the Mayo Clinic recommends in their life style diet. (

    You seem to recommend over 10 TIMES what they recommend. Can you point me to the research that backs up your recommendation?

  2. george

    Thanks for the comment. I apologize. I should have been more clear. I said, “When possible it is a good idea to include a lean protein source at every meal. The target should be 1 gram of protein per pound of body weight.” This is daily not each meal. If you are 155 pounds consuming 1200 calories per day then 155 grams / 453.59237 grams per pound = .3417pounds of lean protein a day.

    Thanks for asking this question, so that I could clarify it. The way I wrote it I see how it could easily be misunderstood.

    For more information please refer to the Mayo Clinic recommendations:

  3. steve

    Thanks for your quick response. You make a good point.

    I think that can be made from this, is that everything needs to be in context. Simply saying that someone should have a 2000 Calorie diet or a 1200 Calorie diet, isn’t enough. The amount of calories you need each day is mainly dependent upon you weight and activity level. I’m sure there are other factors, such as age, health and types of food you like to eat.

    Understanding ones OWN needs and having a good perspective is certainly a great way to start planing a good diet. The information you gave certainly leads us down that path. Thanks!

  4. george

    Thanks for commenting. I agree with your comment. In addition, your calorie requirements at 200 pounds are different than at 155 and must be adjusted as you start to lose weight.

    Once again, thanks for the discussion.

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