Healthy Eating

Unlocking the Power of Protein: Your Secret Weapon for Sustainable Weight Loss

Learn about how protein can support weight loss, satiety, muscle mass, and overall wellness.

By: FitOn

Protein is one of the three essential macronutrients our body requires, alongside carbohydrates and fats. It’s primarily associated with muscle growth and repair but also plays an essential role in various other bodily functions, from hormone synthesis to immune response. We also need protein to support weight loss efforts and to help the body heal and thrive. 

Ahead, learn how to harness the power of protein to support sustainable weight loss and a healthy lifestyle. 

Protein & Weight Loss: What You Need to Know

Selection of protein-rich foods arranged on a cutting board, including lean meat, cheese, eggs, and nuts.

Protein and Satiety: Feel Full Faster

Protein can help to control weight by promoting a sense of fullness. Research has shown that high-protein meals tend to slow down the emptying of the stomach, increasing the release of several hormones that signal to the brain that you’re full. This suppression of hunger can help control unnecessary snacking and portion sizes, leading to a more effective weight loss regime.

Thermic Effect: Burning Calories Through Digestion

Protein has a higher thermic effect compared to other macronutrients. This means that it requires more energy to be digested, absorbed, and processed. In practical terms, you burn more calories when you eat protein than when you consume carbohydrates or fats.

Muscle Preservation: Keep What You’ve Worked For

During weight loss, the goal is to lose fat, not muscle. Consuming adequate protein helps protect your lean body mass, especially when combined with strength training. The more muscle mass you have, the higher your resting metabolic rate, leading to more calories being burned throughout the day.

Quality and Source: Not All Proteins Are Created Equal

A diverse selection of protein-rich foods including fish, eggs, beans, and nuts

Different sources of protein come with various benefits and drawbacks. For instance, animal proteins usually contain all the essential amino acids, while most plant proteins are lacking in one or more. Combining various sources can help ensure that you’re getting a well-rounded amino acid profile.

RELATED: Complete VS Incomplete Protein: What’s The Difference?

How Much Protein Do You Need?

A woman holding a packed lunch with protein-rich foods.

Determining the right amount of protein depends on various factors, including age, sex, physical activity level, and individual weight loss goals. A widely accepted guideline comes from the National Academy of Medicine, which recommends a daily intake of 0.8 grams of protein per kilogram of ideal body weight for adults. 

However, for most exercising individuals, and for building and maintaining muscle mass, the International Society of Sports Nutrition suggests a daily protein intake between 1.4–2.0 g protein/kg body weight/day. According to the Mayo Clinic, if you are overweight, your weight should be adjusted before calculating your protein needs to avoid overestimating. 

You can determine your ideal body weight as follows: 

For women: ideal body weight (in kilograms) = 49kg + 1.7kg for each inch over 5 feet

For men: ideal body weight (in kilograms) = 52kg + 1.9kg for each inch over 5 feet

As with all nutritional guidance, consulting with a registered dietitian or nutritionist who understands your specific needs and wellness goals is the best way to determine your optimal protein intake.

RELATED: 6 Signs You Aren’t Eating Enough Protein

Potential Pitfalls: Balance Is Key

A man drinking a protein shake

While increasing protein intake can support weight loss, it shouldn’t be done to the extreme. Unnecessarily high protein diets may lead to issues with kidney function and other health problems, particularly if the person has pre-existing health conditions.

RELATED: 11 Delicious Sources of Plant-Based Protein to Add to Your Diet

The Protein Path to Sustainable Weight Loss

Unlocking the power of protein is more than a weight loss gimmick; it’s a scientifically backed approach to sustainable weight management. By understanding the role protein plays in hunger suppression, calorie burning, muscle preservation, and overall health, you can tailor your diet to your unique needs.

Remember, every individual is different, and working with a registered dietitian or a nutritionist will help you create a personalized plan that aligns with your goals and lifestyle. Utilize protein as your secret weapon, and set yourself on the path towards a healthier and happier you.