By Susie Bond

For FLORIDA TODAY

Many popular diet books recommend high-protein diets for weight loss. These types of diets can produce rapid initial weight loss because of the dehydration effect of high-protein diets. Water weight can come and go very quickly, hence, the rapid regain when high-protein diets are discontinued.

Dietitians and other credible health professionals typically don't recommend high-protein diets for their clients. A diet containing a balanced ratio of protein, carbohydrate and fat will yield the best results for the long term.

So then, how much protein is really needed? The average healthy person requires about 0.36 grams of protein per pound of ideal body weight to build and maintain body tissues, including muscle.

For example, someone who weighs 150 pounds requires 54 grams of protein per day. Athletes, individuals older than 50 and those following reduced-calorie diets need a bit more — 0.45 to 0.55 grams of protein per pound of ideal body weight. For a 150-pound person, that translates into 68 to 82 grams of protein per day.

Consuming less than the required amount of protein can lead to reduced muscle mass and strength, as well as impaired blood sugar regulation.

It's best to spread protein intake throughout the day, rather than consuming a large amount at one time, to maximize the body's synthesis of lean tissue. The body has a limit of about 30 grams of protein that it can absorb and utilize at one time. Anything in excess of that is simply converted into fat and/or sugar and stored as such until it is burned off.

Many experts recommend that we consume about 20 to 25 grams of protein with each meal, and 5 to 10 grams with snacks.

A typical breakfast of cereal, milk and fruit contains about only 8 grams of protein. Adding a carton of Greek yogurt, an egg, cottage cheese or even lean meat will help boost the protein content of that meal. Another option would be to eat a high-protein midmorning snack, such as Greek yogurt or cottage cheese with fruit.

So, how do you build a meal that contains the right amount of protein? It doesn't take nearly as much as most people think. Three ounces of lean meat provides 21 grams of high-quality protein.

Grains, dairy products and vegetables also provide protein. A meal consisting of 3 ounces of lean meat, a serving of whole grains and a serving of vegetables provides about 26 grams of protein.

Many of us consume more than 3 ounces of meat and more than one serving of grains and vegetables at mealtimes, so the protein content would be even higher in that case.

Dietary protein alone, however, won't maintain body tissues by itself. Vigorous exercise, including a regular weight-training program, is equally important in sustaining muscle mass. Include strength training two to three times per week, along with cardiovascular exercise five to six days each week for optimal benefits.

Susie Bond is a Registered and Licensed Dietitian/Nutritionist with Health First Pro-Health & Fitness Center. Contact her at susie.bond@health-first.org.