Protein is often celebrated for building muscle, but when it comes to weight loss, its role is often overlooked. In this blog, we’ll dive into how a high-protein diet works for weight loss, cut through the noise, and help you decide if it’s the right approach for you.
Why Protein Matters ?
Protein isn’t just about bulking up—it plays a critical role in keeping your body running smoothly every day. Think of protein as the building blocks of your body. It’s responsible for:
- Repairing and Growing Cells: While protein is essential for muscle recovery, maintaining and repairing muscle mass is also crucial for weight loss. Preserving muscle helps you burn more calories even at rest, making it easier to lose fat while keeping your metabolism high.
- Regulating Hormones and Metabolism: Protein aids in producing key enzymes and hormones, including those that control hunger and metabolism. By regulating appetite and boosting your metabolism, protein can help prevent overeating and support calorie-burning processes, aiding weight loss.
- Supporting Your Immune System: Protein plays a role in keeping your immune system strong, which is essential during a weight loss journey. When your body is healthy and functioning well, it’s better equipped to burn fat and build lean muscle.
What exactly Is a High-Protein Diet for weight loss ?
A high-protein diet involves increasing your intake of protein-rich foods like eggs, chicken, fish, dairy, legumes, and seeds. This diet has gained attention for its weight loss benefits, primarily because protein helps control hunger and maintains muscle mass during weight loss. But does it really work?
Best Protein Sources for a High-Protein Diet
Protein comes from a wide variety of food sources, making it easy to integrate into your meals, regardless of your dietary preferences. Both animal-based and plant-based sources can support your weight loss goals:
- Animal Proteins: Chicken breast, pork, turkey, lamb, goat fish, liver, offal (like salmon or tuna), seafood eggs, Greek yogurt, cottage cheese, lean beef.
- Plant-Based Proteins: Lentils (dhal), chickpeas, quinoa, tofu, tempeh, beans, groundnuts, pigeon peas, edamame, chia seeds, hemp seeds.
How Does a High-Protein Diet Help with Weight Loss?
There are several keyways a high-protein diet can support weight loss and recent research in 2020 demonstrated the following:
- Keeps You Fuller, Longer: Protein is incredibly filling, and research shows it increases feelings of fullness and reduces overall calorie intake. . One study involved participants rating the satiety of 38 foods and the protein rich foods were rated to be the most satiating.
- Burns More Calories: Protein has a higher thermic effect of food (TEF) compared to carbs and fats, helping your body burn more calories.
- Preserves Muscle Mass: When you lose weight, it’s not just fat—muscle can go too. A high-protein diet helps protect muscle tissue.
- Aids Long-Term Weight Maintenance: These diets not only assist with initial weight loss but also help keep the weight off.
How Much Protein Should You Eat?
Protein recommendations depend on your body weight:
- Men: 0.84g per kg of body weight
- Women: 0.75g per kg of body weight
If you’re focused on building muscle or increasing your physical activity, you might need more—up to 1g-2.5g per kg.
Is More Protein Always Better for weight loss?
Lately, it feels like protein is everywhere—every meal, every snack, every bar. But here’s the thing: More isn’t always better. Yes, protein helps, but you still need balance.
- Calories Count: Both protein and carbs provide 4 calories per gram, so it’s important to manage overall intake. Eating too much protein without managing total calories could slow down your weight loss.
- Exercise Is Essential: If you’re aiming to build muscle, you need to pair that protein boost with strength training. Without exercise, you won’t fully tap into the benefits of a high-protein diet.
Should You Try a High-Protein Diet?
A high-protein diet can be an effective weight loss strategy, but it’s not one-size-fits-all. Before starting, consider your health needs—people with kidney conditions, for example, should consult a healthcare professional before increasing protein intake.
At the end of the day, the best diet is one that works for you. If you’re curious about whether a high-protein diet can help with your weight loss journey, we’re here to guide you. Book a free discovery call with us today, and let’s figure out what’s best for your body and goals.
Written by Israa Kanj, Nutritionist
Reviewed by Fathima Abdoola, Accredited Practising Dietitian (APD)