Protein Intake

While starting on a weight loss diet, it is extremely important that you get enough protein. Without enough protein in the diet, muscle mass and strength will drop and susceptibility to infections will increase because of a drop in immune response.
If you switch to a vegetarian diet make sure to get enough protein by eating more of the following:
Soybean and other beans
Soy Milk
Tofu
Lentils
Nuts
Wholegrain breads
Wholegrain cereals
Milk
Yogurt
Cheese.

A word of caution: excessive protein intake will not build muscle but can increase body fat and weight!
So what are the protein requirements for the average person?
Well use the following as a rough guide:

Males:
14-18 yrs: 52 - 120 grams/day
19+ yrs: 56 - 120 grams/day

Females:
14+ yrs: 46 - 110 grams/day
Pregnancy: 71 - 120 grams/day
Lactating: 71 - 120 grams/day