A few key points have been identified from decades of scientific research into nutrition and weight loss
- We know first that exercise is important but healthy eating habits are more important for weight loss than hours spent in the gym.
- Zweiten, there is no one best diet for losing weight. Many diets work as long as the total calorie intake is considered.
- Third, dietary proteins are one of the key “levers”, which can increase the chance of someone losing weight.
This article will help you understand the importance of protein. It will tell you how much protein is necessary to lose weight, and what you should look out for when planning your diet.
This article and our free course The Science Behind Effective Loss will give you smart strategies to achieve safe and effective weight loss.
Protein is an essential macronutrient and is involved in almost all bodily functions. It is essential for healthy living and plays an important role in exercise recovery. Amino acids are the building blocks for protein. They combine the elements carbon, hydrogen and oxygen. Amino acids and protein are used primarily to build bodily tissues, create enzymes and cellular transporters and maintain fluid balance.
How many grams of protein should you consume each day to lose weight?
Aim for between 1.6 to 2.2 grams of protein per kg (.73 to 1 gram per pound) if you are trying to lose weight. If you are looking to lose weight, athletes and heavy-trainers should consume between 2.2 and 3.4 grams of protein per kg (1-1-5 grams per pound).
I recommend that people with a higher BMI than 30 or a higher body fat percentage than 25-30% base their protein recommendations on their goal weight.
This resource will help you determine the right amount of protein for muscle building.
What are some of the health benefits of protein for weight loss?
A diet designed for weight loss can include dietary protein.
There are many benefits to dietary proteins, but there are four areas that directly impact weight loss.
- Lean mass
- Food’s thermodynamic effect
- Storage as body fat
Let’s dive deeper into each topic.
Protein makes you feel fuller for longer
Hunger is one of the main obstacles to weight loss.
High levels of hunger can make it difficult for people to adhere to a diet or nutrition plan.
Multiple lines of research all point to the same conclusion: Higher protein intakes tends to provide more satisfaction and less hunger.
In one study, high-protein snacks were found to increase the time between meals and make people eat less ( 2 ).
Another study found that adding protein to a glass of water can reduce hunger, compared with water alone ( 3).
Depending on the
Source of protein. Although there are slight differences in the amount of protein that people consume, these differences don’t seem to have any significant impact on their daily lives ( 4).
There is currently no consensus regarding the ideal daily protein intake to ensure that one feels full. However, a daily intake of 1.8 to 2.9 grams (or 0.82-1.32g protein per pound) of protein seems to have a significant effect on your satisfaction (5).
Protein preserves lean body mass
Protein also has a benefit for weight loss. It helps to preserve body mass even during times of caloric restriction.
One study examined the effects of low protein intake (1.0 g per kilogram per day), and high protein intake (2.33 g/kg per daily) on lean body mass in response to a short-term caloric deficit. The average loss of muscle mass for the low protein group was 1.6 kg (3.5 pounds), while the high protein group lost only 0.3 kg (0.66 lbs) ( 6).
A similar study looked at 0.8 g/kg daily versus 1.6 g/kg/day and 2.4 grams/kg/day. It found that the higher intakes (1.6 g/kg/day) had less lean body mass than the lower intake of 0.8g/kg/day. The study also showed no benefit from consuming 2.4 g/kg per daily over 1.6g/kg ( 7).
At the moment, there is evidence that a daily intake of 1.6g protein per kilogram or.73g per pound is recommended to avoid lean body mass reduction during periods of weight gain.
Thermic effects of food are increased by protein
The “cost” of digesting food is called the thermic effect.
It takes energy to digest food, break it down and then turn it into energy. The most expensive of the three macronutrients is protein.
Although the effect of thermic effects on weight loss and daily energy expenditure is minimal, it is still important.
But, not all studies have shown this effect. The thermic effect protein is unlikely to be responsible for the majority of the benefit. However, it could be the “cherry topping” of sufficient dietary protein during weight reduction.
With the NASM Weight loss Calculator, you can track things such as the thermic effects of food and total daily energy expenditure.
As body fat, protein difficult to store
There are times when more energy is used than it is expended during weight loss. It is important to reduce the amount of excess energy (i.e. It is crucial to reduce the amount of excess energy (i.e. calories) that is stored as fat.
The three macronutrients (i.e. carbohydrates, proteins, and fats), are processed in different ways by the body.
It is important to note that protein must undergo a different biochemical process than carbohydrates and protein.
This makes it more difficult for protein to be stored as body fat.
One study showed that protein was stored as body fat at 66% efficiency. Carbohydrates are stored at 80% efficiency while fats store at 96% efficiency ( 9)
Overeating protein can result in a lower level of stored body fat than eating too many carbohydrates or fats. Consuming protein is a great way to lose weight quickly.
To lose weight, the Nutritional Guidelines recommend a daily intake between 1.6 and 22.2 grams of protein per kg (or.73 to.1 grams per pound). If you are looking to lose weight, athletes and heavy-trainers should consume between 2.2-3.4g per kilogram (or 1-1/5 grams per pound).
Although there are many diets that can help you lose weight, it is important to remember the importance of protein in your diet. Studies have shown that protein can promote satiety and help maintain lean body weight. It also helps to increase the metabolic rate.
Mic effect of food can decrease the body’s ability to store extra calories as bodyfat.