While weight loss isn’t always the goal when it comes to leading a balanced lifestyle, making a few changes to your diet can be a helpful way to lose weight in a healthy way. But instead of following a fad diet, why not follow the science? In which case, could eating more protein be good for weight loss?
Protein is a macronutrient that plays a key role in the health and normal functioning of our body. Studies have found that it can also help keep us full longer, which could play a role in successful weight loss.
Here, we’ll discuss how protein can help with weight loss, where to get the best sources of protein from your diet, and other tips for losing weight sustainably. In the meantime, be sure to check out our guide to the best protein powder to give you a helping hand. Do you like to drink your protein in shake form? We have rounded the best protein shaker also.
How is protein involved in weight loss?
Protein is a key macronutrient that performs many important functions in the body. It helps us during muscle recovery, and contributes to the structure of our tissues and the general functioning of our body. Everyone needs some protein in their diet to stay healthy.
“Protein is important as a building block of the body as it helps maintain muscle mass,” explains Jinan Banna, nutritionist and founder of jinanbanna. “It also has many other functions in the body and is important for weight loss because it helps you feel full, thus preventing overeating.”
But how does protein contribute to weight loss? Well, according to a review of studies published in Frontiers in EndocrinologyHigh-protein diets can help us stay full longer, use more energy, build lean muscle mass, and maintain weight loss for longer periods of time.
In a study published in The American Journal of Clinical Nutrition, the researchers found that high-protein diets could lead to higher energy expenditure and thus greater weight loss. “Our study proved that the same number of calories but from different diets can elicit different responses in energy metabolism,” the study co-authors said.
In other words, if you eat the same number of calories as you do now but increase the amount of those calories that come from protein, you may use more energy and therefore lose some weight.
Another study published in nutrition diary found that people tended to snack less between meals when following a high-protein diet. Also, it is more difficult for the body to store protein as fat, so by eating a higher protein diet, your body may store less fat over time.
How much protein should I eat to lose weight?
There is no set amount of protein recommended for weight loss, however, eating approximately 1.8-2.9 g of protein per kilogram per day has been shown to improve a person’s feeling of fullness and thus contribute to healthier eating and weight loss over time, according to a study. review published in nutrients.
This range is a bit above the government recommended protein intake. For the average person, 0.8 g per kilogram per day is usually enough. For people who exercise regularly, the recommended amount increases to 1.2-1.7 g per kilogram.
Try to slowly increase your protein intake by replacing processed foods or excessive carbohydrates or fats with high-protein foods.
Can you eat too much protein?
It is important that you do not overdo your high-protein diet. If you eat too much proteinside effects can include bad breath, constipation, diarrhea, dehydration, and even some more serious health conditions.
“Eating too much can mean you end up with a nutrient-poor diet, since it may not include many other foods you need, like fruits and vegetables and healthy fat sources like olive oil,” says Banna. “Our bodies require nutrients found in foods from all food groups, and going overboard on protein can mean we can’t get all of those nutrients in adequate amounts.”
Always talk to your doctor before starting a new diet to make sure you don’t overdo your protein intake.
What are good high-protein foods for weight loss?
While many of us immediately associate protein with meat, there are also plenty of protein sources suitable for vegans or vegetarians.
“You want to vary your protein sources,” says Banna. “Fish can be included in your diet if you eat animal foods as your source of omega-3 fats. Plant-based protein sources are also a healthy part of the diet, such as beans and tofu. Poultry is also a good source of protein, and red meat can also be included in more moderation.”
here are some protein rich foods to try:
- Meats: beef, pork, lamb, veal
- Poultry: chicken, duck, turkey
- Fish: salmon, haddock, prawns, mussels
- Eggs
- Milk
- Yogurt
- Cheese
- Beans
- lentils
- Seeds
- Walnuts
- garbanzo beans
- tofu
Looking for more information on how to lose weight by changing what you eat? Check out our guides on how to follow a vegan diet to lose weight Y how to follow a mediterranean diet to lose weight.
Other tips for successful weight loss
Changing your diet isn’t the only way to lose some weight. It’s also important to make other lifestyle adjustments to reach the healthiest weight for your body type. This is what the experts recommend:
- Exercise often: a study published in the Journal of Applied Physiology suggests that a combination of cardio and strength exercises is best.
- Stay hydrated: Don’t confuse your thirst with hunger. Try to drink a glass of water before reaching for a snack.
- Eat a balanced diet full of fruits and vegetables (and some protein), rather than processed foods.
- Get enough sleep.
- Eating regularly, skipping meals can lead to unhealthy snacking and an inefficient digestive system.
Obesity can lead to a number of health problems, but it’s important to remember that each person has a unique body type and natural weight, so don’t confuse being skinny with being healthy.
If you and your doctor agree that it would be healthy for you to lose weight, it may be beneficial to discuss increasing your protein intake. Just remember to keep eating other crucial foods like fruits and vegetables to stay healthy and strong too.
This article is for informational purposes only and is not intended to offer medical advice.
