Protein For Weight Loss?

Is there a singular ingredient to our health success? Is protein our answer to reducing excess weight thereby, decreasing obesity in America? There is definitely lots of hype over protein effects on weight loss. Yet, interestingly, Americans eat more protein than all other nations and we have the highest rate of obesity. 

What is the truth behind protein and weight loss? Let’s look at how it can benefit weight loss. Additionally, let’s see what may limit those effects of increased protein in our diet.

Protein’s Power in Weight Loss

1. It helps with satiety. Optimally, our meal should provide that feeling of fullness. And, protein is noted to provide a more satiated feeling compared to carbohydrates and fat. Of interest, the sensation is more pronounced after eating and has not been shown to decrease the amount or portion of the meal we eat.
2. Energy intake after a high protein meal is reduced. Therefore, one high level meal of this nutrient can reduce the amount of calories you eat at your next meal.
3. Our body increases the amount of calories used for the breakdown of protein from your meal. In fact, this is part of the thermic effect of food. Yet, protein has a higher yield of energy need for absorption compared to fat and carbohydrates. In fact, it utilizes 20-35% of its calories to be broken down whereas fat utilizes 2-3% and carbohydrates use 6-8%.

And!

Obviously, from an immediate result, there is not much. However, if you look at how it can benefit you in the long term, you can see how it can benefit weight loss. For example, if your metabolism of your high protein meal increases your metabolism to burn an extra 10 calories, you would burn enough calories for 1 pound of weight loss per year. Although, this may not be much, it is better than the current trend of added weight each year.

What to Know

1. Balance is key. Ideally, if you add more protein to your diet, you will have to reduce another Macronutrient. For instance, if you take your protein level up to 25% of your total calories, you need to reduce your carbohydrate, fat, or combination of both by your percent increase. You simply cannot just add more protein because that adds more calories into your diet. And, the key to weight loss is a negative calorie balance.
2. All protein is not equal. Importantly, when you choose to remove refined sugar in lieu of protein, make sure you get protein that is low in saturated fat.
3. The amount of protein you need is .8 grams per kilogram of body weight. Although, most high protein diets will be in excess of this. Ultimately, you can get this protein from multiple food sources. Yes, even plants!
4. Do not forget. You still need micronutrients in your diet too. That is where the plants come in!

In the end, remember balance and moderation. If you determine adding a higher percent of your food intake from protein, you need to moderate your percent intake from carbohydrates or fat. Additionally, make sure you balance your diet by getting the right amount of vitamins and minerals. This is easily done by eating plenty of fruits and vegetables. Rise and shine, my fitness friends!