The links between Protein and Weight Loss: How much do we need each day?

There has been a ton of scientific research on nutrition and weight loss over the years and this has uncovered a few key pieces of information on what actually supports weight loss.

While exercise is most certainly plays a role, a person’s healthy eating habits likely matters more for weight loss than the efforts they put in at the gym.

When it comes to dieting, there is no single best one for losing weight; many diets can work quite well as long as total calorie balance is accounted for. And everyone is different here.

Dietary protein is, however one of the key factors to consider and can certainly influence the likelihood of someone’s ability to lose weight.

Myths and Truths

This article will help you cut through the 'noise' surrounding protein and will inform you regarding how much protein you should be eating to lose weight and some of the things you should consider when planning your diet.

What exactly is Protein?

Protein is an important macronutrient that is involved in nearly all bodily functions and processes. It plays a key role in exercise recovery and is an essential dietary nutrient for healthy living. The elements carbon, hydrogen, oxygen, and nitrogen combine to form amino acids, the building blocks of protein. Protein and amino acids are primarily use to create bodily tissues, form enzymes and cellular transporters, maintain fluid balance, and more.

How much Protein should we be eating each day for Weight Loss and what are the benefits of a Protein-rich diet?

Aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (.73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

If you carry a BMI of over 30 or a body fat percentage above 25-30% it makes sense to base your protein recommendations off of your goal weight.

There are many benefits, however there are four main areas below that have direct effects on weight loss itself.

1. Satiety - Protein can help you feel fuller for longer

One of the biggest things that impedes weight loss is hunger. If we feel high levels of hunger we are far less to stick to a Nutrition of Diet plan.

Of all the Macronutrients, Protein is the most satiating according to several lines of research.

Currently, there is no consensus on the optimal level of daily protein intake in the diet with regard to stay full. However, the guide is roughly 1.8 - 2.9 grams of protein per kilogram daily (or .82-1.32 grams of protein per pound) appears to provide substantial benefit on satiety.

2. Protein preserves lean body mass

In addition, protein has another benefit on weight loss: it helps preserve lean body mass during periods of caloric restriction.

At the present time, most evidence suggests that ~1.6 grams of protein per kilogram, or .73 grams of protein per pound is a recommended daily target for protein intake to spare lean body mass loss during periods of weight loss.

3. Protein increases the Thermic effect of food

The thermic effect of food is the “cost” of digesting your food. It is the increase in energy expenditure after consuming a meal.

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.

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.

4. Protein is hard to store as body fat

During periods of weight loss, there are often times where more energy is consumed than expended. Therefore, minimising how much of that excess energy ( in the form of calories) is stored as fat is important.

The body processes the three different macronutrients in very different ways. In order for protein to be stored as fat, it goes through a much different biochemical process than either carbohydrates or protein and this process makes it much harder for protein to store as body fat.

Overeating protein results in much less stored body fat than overeating on carbohydrates or fat.

SUMMARY

Nutritional Guidelines suggest a daily intake of 1.6 and 2.2 grams of protein per kilogram, or .73 and 1 grams per pound to lose weight. Athletes and those that exercise alot should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

The protein content of a diet is one of the important factors to consider when planning nutritional consumption for weight loss. Protein has been shown to promote satiety, help maintain lean body mass, increase the thermic effect of food slightly, and can reduce how efficient the body is at storing extra calories as body fat.

I hope you've found this article informative.

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