In a fevered attempt to cut calories and lose weight some women also reduce their protein intake. Why is this not a good idea? For one, excessive calorie restriction can backfire on you and cause a metabolic slowdown, not exactly what you want when you’re trying to lose body fat. Secondly, protein-rich foods can be your biggest dietary ally when it comes to reaching your weight loss goals. Protein helps to fight hunger pangs and build metabolic-boosting lean body mass when you resistance train. That’s why you want to make sure you’re getting enough of this powerful macronutrient that has an impact on everything from your body composition to your immune system.
How Protein Helps You Lose Weight
Research shows protein is more satiating than equivalent quantities of carbohydrates or fat under most conditions. This means when you add a source of protein to a meal, you won’t feel ravenous a few hours later and make the wrong food choice out of convenience. It’s true that high-fiber carbohydrates are filling, but protein seems to have a more prolonged effect on satiety. There’s also some evidence that different types of protein affect satiety to different degrees. For example, one study showed that whey protein is more satiating than casein because it’s absorbed more rapidly. As a result, amino acids enter the bloodstream faster and turn on hormones that suppress appetite like CCK and GLP-1 more quickly.
Protein also has a greater thermogenic effect than carbohydrates or fat. This means you’ll get more metabolic bang for your buck when you eat a meal or snack that’s high in protein. Why is protein more thermogenic compared to other macronutrients? One theory is your body has to oxidize excess amino acids that you take in through diet since it can’t store protein in the same way it can carbohydrates or fat. Who doesn’t want a little extra calorie burn when they’re trying to lose weight?
Is There Evidence That Higher Protein Diets Actually Boost Weight Loss?
In one study, participants followed either a high-protein diet or a moderate-protein diet for six months. The participants in the high-protein group lost significantly more weight and had a 10% greater reduction in abdominal fat compared to the moderate-protein group. Another study showed that a high protein diet combined with exercise boosted weight loss and had favorable effects on blood lipids. That doesn’t mean you should go on a very high-protein diet – it simply shows the impact protein has on weight loss and why it’s important to get enough of it in your diet.
With all this attention on protein, what about carbs? It’s important to get enough carbs as well, especially if you exercise. During prolonged periods of exercise, your body can break down muscle to use as fuel when glycogen stores are depleted. So don’t be afraid of fiber-rich carbs.
The Bottom Line?
Protein offers multiple benefits when you’re trying to lose weight – it’s satiating, thermogenic and helps to preserve lean body mass while you’re trying to shed fat. On the other hand, there’s no need to guzzle down protein drinks and munch on protein bars to get the benefits, choose unprocessed protein sources instead – and reap the benefits to your waistline and your health.
References:
Am J Clin Nutr May 2008 vol. 87 no. 5 1558S-1561S.
Clin Nutr 2005;82:1–2.
Br J Nutr 2003;89:239–48.
Am J Clin Nutr 2003;77:91–100.
Am J Clin Nutr. 2011 Mar;93(3):525-34.
Int J Obes Relat Metab Disord 2004;28:1283–90.
Science Daily. “Eating Protein Throughout the Day Preserves Muscle and Physical Function in Dieting Postmenopausal Women, Study Suggests”
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