Protein is currently in the spotlight as the star nutrient, excelling at various roles including muscle building, immune support, energy maintenance, bone health, and more. But when it comes to weight loss, does increasing protein intake lead to faster or more effective results, or is it simply a beneficial choice for overall health? The answer lies somewhere in between.
Described as a fundamental component of life, protein is present in every cell of the body alongside carbohydrates and fats. It plays a vital role in cell repair, new cell production, growth, and development. While protein does contribute to weight loss, it is not a straightforward solution. Many factors need to be taken into account.
To shed light on the optimal approach for increasing protein intake for weight loss, we consulted with experts in the field, including doctors specializing in weight loss, a nutritionist, and a personal trainer. Meet the experts: Mir Ali, MD, from MemorialCare Surgical Weight Loss Center in California; Rekha Kumar, MD, from NewYork-Presbyterian and Weill Cornell Medicine; Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab; and Michael Russo, MD, a weight loss surgeon at MemorialCare Orange Coast Medical Center.
Here’s How Protein Aids in Weight Loss:
Protein contributes to weight loss through various mechanisms, the most prominent of which are highlighted below.
1. Satiety and Calorie Consumption:
Protein is highly satiating, making you feel more satisfied after meals compared to a high-carb meal. This feeling of fullness can help reduce calorie intake, states Albert Matheny, RD, CSCS. Research indicates that higher protein levels while on a calorie-restricted diet can enhance diet quality, potentially leading to weight loss. Another study found that successful weight loss participants consumed more protein and fiber, resulting in a significant drop in body weight over 25 months. Feeling satiated for longer periods may also curb cravings for less nutritious foods, according to Rekha Kumar, MD.
2. Thermic Effect of Food:
The energy required to digest food varies among macronutrients, explains Mir Ali, MD. While carbohydrates and fats have a low thermic effect, protein demands the most energy for digestion. This higher thermic effect of protein, estimated at around 20 to 30 percent, means that a portion of the consumed protein’s calories (roughly 30 calories per 100) are utilized during the digestion and metabolism process. This higher energy expenditure during digestion of protein can aid in weight loss compared to carbs and fats.
3. Protein influences the hormones controlling weight. Eating triggers signals to your brain that impact hormones linked to weight. Consuming ample protein boosts levels of hormones like GLP-1, peptide YY, and cholecystokinin, which aid in promoting a feeling of fullness. Conversely, protein reduces ghrelin levels, a hormone associated with hunger. Additionally, protein prompts less insulin release compared to carbohydrates, decreasing hunger, according to Dr. Kumar.
4. Preventing muscle loss and preserving muscle mass is crucial during weight loss. While shedding pounds, maintaining lean muscle mass is essential. Protein helps sustain muscle mass and reduces the likelihood of muscle loss if consumed in sufficient quantities. Having abundant protein in your diet supports muscle mass, which in turn enhances metabolism and calorie burning, as noted by Matheny.
5. Protein can aid in fat burning by reducing carb and sugar intake, prompting the body to utilize fat as an energy source. Increasing protein consumption while decreasing carbs can transition the body into fat-burning mode rather than relying on carbohydrates, according to experts.
Determining Your Protein Needs for Weight Loss varies among recommendations. The standard recommended daily allowance of protein remains at 0.36 grams per pound of body weight or 0.8 grams per kilogram. However, recent studies suggest that active individuals may require 1.2 to 1.5 grams per kilogram to support tissue growth. If weight loss is the goal, experts typically recommend aiming for 1 gram per kilogram of ideal body weight in protein daily. Adjustments may be needed based on activity level, with active individuals potentially requiring more protein.
To boost protein intake, incorporate protein into every meal and snacks. Choose nutrient-rich sources like lean meats, beans, and lentils. Adding protein-rich foods to snacks, such as meat, cheese, or nut butter, can help increase daily protein consumption. Increasing portion sizes of protein-containing foods in meals is another simple way to raise protein intake.
Looking for some expert advice on meal prepping for high-protein meals? The recently released WH High-Protein Meal Prep Manual is a must-have resource for you. In addition, actress Jennifer Garner credits a retinol eye cream for her skincare routine, and there are new training shoes designed to help you achieve your cross-training goals.
