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Protein needs vary based on factors like lifestyle, weight, and height. Consuming too much may prompt unintended weight gain. Space out protein throughout the day and consume various plant-based ...
How Protein Helps With Weight Loss. ... saying that balancing out protein intake throughout the day can be helpful in ... “Great choices of plant-based protein foods include a variety of cooked ...
The first step was calculating my recommended daily protein intake, which depends on weight in kilograms. I’m 5’9” and usually hover between 155 and 165 pounds, which equals about 70 kilograms.
Therefore, a slight increase in protein intake may be beneficial to endurance athletes by replacing the protein lost in energy expenditure and protein lost in repairing muscles. One review concluded that endurance athletes may increase daily protein intake to a maximum of 1.2–1.4 g per kg body weight. [19]
The plant-based diet is largely based on consumption of beans, grains, fruits, and vegetables and removal of meat, fish, and occasionally dairy and egg products from intake. [46] In other words, fiber and unsaturated fat intake is increased and consumption of higher calorie meats and saturated fats is decreased. [ 46 ]
Those with the highest fiber intake experienced an average weight loss of 3.28 kg (7.2 lbs), highlighting the positive impact of fiber-rich foods on body weight.