The Benefits Of Protein For Weight Loss Explained
While the research cannot conclusively determine that dietary protein alone promotes weight loss or that high protein diets are the best approach to losing weight, what weve seen so far is fairly compelling.
It is becoming more apparent that higher protein intake potentially has some serious benefits for dieters.
There are three main arguments for why you should consider consuming more protein when looking to shed pounds.
Beans Lentils Peas & Soy
Legumes beans, lentils, peas, seeds, and soy are a good source of protein and provide other essential nutrients. Yes, most are higher in carbs than the other foods on this list. However, theyre also high in fiber. Plus, as an excellent source of plant-based protein, legumes are perfect for vegetarian and vegan weight-loss diets.
One review of 21 trials found that people who included beans, lentils, and other legumes in their diet lost a small amount of weight without deliberately restricting calories.16
Additionally, consuming soy products has been shown to help reduce appetite and support weight loss in several studies.17
While soy is considered a complete protein, beans and legumes are low in one or more of the essential amino acids that you need to eat to stay healthy.18 The good news is, combining different plant proteins, such as beans and nuts, can provide adequate amounts of all the essential amino acids your body needs.19
Plant protein powder supplements are processed, so they lack the fiber found in whole foods. However, they are a good option for getting more protein with fewer carbs. For this reason, you may want to consider occasionally including plant protein powders if youre a vegetarian or vegan who eats keto or low carb.
Protein percentage range: 80% to 26%
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How Does A High
High protein-diets work by enhancing satiety, preserving muscle mass, and increasing metabolic rate, all of which can help you lose weight.
By promoting feelings of fullness, protein can prevent overeating. Combining a high-protein diet with exercise can also promote muscle building. Lean muscle mass can increase your metabolic rate, which helps you burn more calories throughout the day.
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How To Follow A High
A high-protein diet is easy to follow and can be customized according to your own food preferences and health-related goals.
For instance, you may want to follow a low-carb, high-protein diet to keep your blood sugar under control.
If you avoid milk products, you can follow a dairy-free diet that is rich in protein.
Even a vegetarian diet can be high in protein if it includes eggs or dairy and plenty of legumes and other plant proteins.
Here are a few basic guidelines for following a high-protein diet:
- Keep a food diary: Start a food diary using an app or website that provides protein values for thousands of foods and allows you to set your own calorie and macronutrient goals.
- Calculate protein needs: To calculate your protein needs, multiply your weight in pounds by 0.60.75 grams, or your weight in kilograms by 1.21.6 grams.
- Eat at least 2530 grams of protein at meals: Research has shown that consuming a minimum of 25 grams of protein at meals may promote weight loss, muscle maintenance and better overall health .
- Include both animal and plant proteins in your diet: Eating a combination of both types helps make your diet more nutritious overall.
- Choose high-quality protein sources: Focus on fresh meats, eggs, dairy and other proteins, rather than processed meats like bacon and lunch meats.
- Consume well-balanced meals: Balance high-protein foods with vegetables, fruits and other plant foods at every meal.
Other Beneficial Effects Of Protein
In addition to its favorable effects on weight, protein may help improve health in several other ways:
- Increase muscle mass: Studies have shown a higher protein intake can increase muscle size and strength when combined with resistance training .
- Reduce muscle loss during aging: Many people lose muscle as they age. One study found that adding a daily protein shake helped protect muscle health in healthy older men and those with age-related muscle loss .
- Strengthen bones: Higher protein intake may promote bone health. In one study, older women with the highest intake of animal protein experienced a whopping 69% reduced risk of hip fracture .
- Improve wound healing: Studies have shown that high-protein diets can enhance the healing of wounds related to surgery or injury, including bedsores .
Summary:
Research suggests a high protein intake can help build muscle, protect against bone and muscle loss during aging and improve wound healing.
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Digesting And Metabolizing Protein Burns Calories
After you eat, some calories are used for the purpose of digesting and metabolizing the food.
This is often termed the thermic effect of food .
Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect compared to carbs and fat .
If we go with a thermic effect of 30% for protein, this means that 100 calories of protein only end up as 70 usable calories.
Bottom Line:
About 20-30% of protein calories are burned while the body is digesting and metabolizing the protein.
Easily Digestible Low Calorie And High Protein
According to an older , arrowroot is easily digestible and may benefit older adults and young children.
Additionally, studies suggest that arrowroot flour is a good source of dietary fiber that may benefit the digestive and immune systems.
Other research indicates that arrowroot has fewer calories and more protein than other tuberous vegetables such as potatoes, yams, and cassava.
Therefore, arrowroot may be beneficial in helping people to manage their weight and for those with digestive disorders.
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What Can I Eat On A High Protein Diet
A high protein diet predominantly involves eating high protein foods , such as:
- Some dairy products, such as Greek yogurt and cow’s milk
- Green vegetables, especially broccoli and Brussels sprouts
If you want to be strict about how much protein you’re eating every day, you can also supplement your diet with protein shakes and snacks. Former personal trainer and founder of Lean Greens Tim Goodwin says, “The content of protein varies from different brands but a rule of thumb is 20g to 50g per serving. For a quick fix, scoop 2 tablespoons of Whey Protein Isolate into your smoothie.
A photo posted by on
“Whey isolates contain the highest percentage of pure protein and the taste is designed for people who wouldnt normally supplement with protein. Also, the filtration process means whey isolate is lactose, carbohydrate, fat, and cholesterol free.”
How Much Protein Should You Eat Every Day
The optimal amount of protein to consume per day is somewhat controversial.
Based on the DRI of 0.36 grams of protein per pound of body weight, or 0.8 grams per kilogram, a 150-pound person would need about 54 grams per day.
While this may be enough to prevent outright protein deficiency, many experts believe this is too low for optimal health, including maintaining muscle mass .
In fact, studies have shown that older adults, in particular, require more protein than the DRI, concluding that 0.6 grams of protein per pound, or 1.3 grams per kilogram, may help prevent age-related muscle loss .
Furthermore, diets providing up to double the DRI at 0.75 grams of protein per pound, or 1.6 grams per kilogram, have been found to boost weight and fat loss, improve body composition and protect muscle during weight loss .
However, increasing your protein intake beyond this amount doesnt seem to provide additional benefits.
One study showed men who consumed 0.75 grams of protein per pound, or 1.6 grams per kilogram, lost slightly more fat and had similar gains in muscle, compared to the group that consumed 1.1 grams per pound, or 2.4 grams per kilogram .
A high-protein diet for weight loss and overall health should provide about 0.60.75 grams of protein per pound of body weight, or 1.21.6 grams per kilogram, and 2030% of your calories per day.
For the 150-pound person, this provides a broad range of about 82110 grams of protein daily, depending on calorie intake.
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Protein Increases The Thermic Effect Of Food
The thermic effect of food is the cost of digesting your food.
Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest cost of all the three macronutrients.
While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.
In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day .
However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the cherry on top of adequate dietary protein during weight loss.
You can track things like the thermic effect of food, total daily energy expenditure, and macros with the NASM Weight Loss Calculator.
Protein Does Not Easily Convert To Fat
Protein does not convert to body fat because of proteins unique metabolism. However, there are instances when you eat more calories than you burn. Therefore, limiting the amount of surplus energy stored as fat is critical. Overeating protein leads to far less stored body fat during weight loss than overeating carbohydrates.
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What Is The Thermogenic Effect Of Protein
It takes energy to digest your foodcommonly referred to as the thermic effect of food . And as it turns out, each macro requires a different amount of energy to digest.
Protein is thought to be the most thermogenic of all the macros, causing a small spike in metabolism to digest protein foods compared to fat and carbs . And it is commonly believed that eating more protein overall may lead to tiny increases in your daily metabolism and overall energy expenditure.
TEF only accounts for 10% of your total energy expenditure, but because dieting is associated with decreases in metabolism over timedue to prolonged caloric restriction and decreases in massthis minor effect on metabolism may be worth considering .
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How Much Protein Should One Eat Everyday
As per a recent study Protein Consumption in Diet of Adult Indians: A General Consumer Survey 9 out of 10 people consume less-than recommended protein in India. The Indian Council of Medical Research recommends 0.8 to 1 gm protein per kg body weight per day to fulfil the basic nutritional needs of Indians.The ICMR calculated protein levels for Indians based on per kg of reference weight for all ages. Protein consumption of 2530% of total daily calories increases metabolism by up to 80100 calories per day compared to lower protein diets. Hence, for a 1200-calorie diet you roughly need to consume 72-75gms of protein.More recent research also shows that high-protein, low-fat diets promote weight loss more effectively than high-carb, low-fat diets.
Expert answers:
How much protein is too much protein?
There has been a lot of debate on if consuming too much protein can harm the body?The answer is yes. It could lead to kidney stones. If you are consuming a diet rich in red meat and saturated fats to meet your protein requirements, you are at a higher risk of heart disease and colon cancer.
For an average person, who is not a pro-athlete or a bodybuilder, up to 2 grams per kilogram of protein per day is sufficient. The body cannot store protein, thus any excess is either consumed for energy or stored as fat. Excess calories, no matter where they come from, may be harmful to the body.
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What You Can Eat
A high-protein diet generally recommends getting more than 20% of your total calories from protein. That typically means eating fewer calories from carbohydrates or fats to keep your calorie total in balance.
No foods are expressly forbidden on a high protein diet, but eating more lean proteins and fewer refined carbohydrates, sugars, and fats are recommended.
There is no suggested meal timing for a high-protein diet. However, some people on a high-protein plan also practice intermittent fasting, which involves restricting calories to specific days of the week and fasting on others, or going for extended periods without eating each day, such as 16 hours a day.
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