Ways Eating Protein Can Help You Lose Weight Say Dietitians
When you’re trying to lose weight, staying active matters. However, you could run five miles daily and never drop a pound if you don’t change your eating habits. One of the most effective ways to drop pounds is through macro-tracking, which challenges you to eat a balanced amount of carbohydrates, protein, and fat. Often, people may discover they’ve been consuming plenty of fat and carbs, but they’re far behind on protein intake. Here’s, why eating this specific nutrient could be the missing link in your dieting plan, and for even more weight loss tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.
Does Protein Burn Belly Fat
While protein won’t magically burn away your belly fat, it can help you achieve and maintain a healthy weight.
Protein is an essential nutrient that helps with everything from building muscle to keeping you satisfied after meals. And while it’s true that eating more calories than you burn will lead to weight gain, the source of those calories is important.
Protein is a calorie-dense nutrient, so if you’re trying to lose weight, you might think that cutting back on protein is a good idea. But research shows that people who eat a high-protein diet are actually more likely to lose weight and keep it off.
So, if you’re trying to lose weight, eating protein can help you achieve your goals. Just be sure to pair it with healthy foods and exercise for the best results.
Does Protein Reduce Hunger
Hunger is an inevitable side effect of cutting calories, but the type of foods you are choosing might help curb your appetite more than others.
Protein is thought to have some well-documented satiating effects, particularly while on a diet .
In one study, consuming 30% of calories from protein caused participants to eat almost 450 calories less per dayleading to twelve pounds of weight loss in 3 months . Some research has even suggested 25% of your calories coming from protein can help curb cravings .
It is no wonder popular high-protein diets recommend roughly 30% to 40% of calories come from protein, which would equal out to 150 to 200 grams of protein per day on a 2,000 calorie diet .
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Optimum Nutrition Gold Standard 100% Isolate
Made with high quality hydrolyzed and ultra-filtered whey protein isolate, Optimum Nutrition Gold Standard 100% Isolate is a great option for anyone looking to boost their protein intake. This supplement offers 25g of protein per serving, along with 5.5 of naturally occurring BCAAs and just 1g of carbs.
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How Protein Causes You To Burn More Calories
A high protein consumption seems to improve metabolism in the body, thanks to its high thermic effect and many other factors. A study has found that a high protein intake boosts body metabolism and raises the amount of calories burned by around 80-100 calories per day. As a result, you burn more calories throughout the day, even when sleeping.
This calorie-burning effect is more pronounced when you are overeating or taking excess amounts of calories. Research shows that overfeeding with a diet rich in protein raised the amount of calories burned by up to 260 per day.
Hence, protein-rich diets have ametabolic edge over diets containing lower amounts of protein, as it enables you to burn more calories.
How Exactly Does Eating More Protein Help You Lose Weight
The fact that a high-protein diet can help you lose weight might seem a little counterintuitive, especially since many high-protein foods are often more calorie-dense than many high-carb foods, like fruits and veggies.
But heres the thing: High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching their weight.
In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.
And if, like most successful dieters, youre burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also burns calories even when you’re not active. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem.
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How To Hit 100 Grams Of Protein Without Meat
- Canned Salmon one 6-oz can 39 g
- Canned Tuna 26 g
- Lentils one half cup 24 g
- Smoked Salmon 4-oz serving 24 g
- Good Culture Cottage Cheese one 5.3-oz container 19 g
- Greek Yogurt one 6-oz container 18 g
- Egg Whites one half cup from a carton 15 g
- Icelandic Yogurt one 5.3-oz container 15 g
- Black Beans one half of a can 14 g
- Greek Yogurt one 5.3-oz container 13 g
- Trader Joes Yellow Tadka Dal whole pouch 12 g
- Eggs two hardboiled or scrambled 12 g
- Chick Peas one half of a can 12 g
- Hemp Seeds three tablespoons 10 g
- Peanut Butter natural two tablespoons 8 g
- Almonds one quarter cup 8 g
- Milk one cup 8 g
- Mozzarella Cheese part-skim, one quarter cup shredded 7 g
- String Cheese Stick part-skim mozzarella 7 g
- Quinoa one quarter cup 6 g
- Feta cheese one ounce 4 g
- Chia seeds two tablespoons 4 g
dont eat meat
- A Siggis vanilla yogurt for breakfast with three tablespoons hemp seeds, with a piece of fruit with two tablespoons of peanut butter
- A cold lentil and quinoa salad for lunch
- Good Culture cottage cheese with a piece of fruit for snack
- Shakshuka with two eggs for dinner, with one ounce feta and toast
- Fage TruBlend Greek yogurt for dessert, with two tablespoons chia seeds
How Can I Get The Most Protein I Should Eat To Lose Weight
While it is possible to meet your protein needs through food alone, many people find it easier to supplement their diet with protein supplements. Protein supplements provide an easy and convenient way to get the protein you need while on a weight loss journey.
There are a variety of different protein supplements available on the market, including powders, shakes, and bars. Many of these supplements also come in a variety of flavors, making them easy to enjoy.
When choosing a protein supplement, be sure to read the label to make sure that it meets your dietary needs. For example, if you are vegan or vegetarian, be sure to choose a supplement that is vegan-friendly.
It is also important to drink plenty of water when taking protein supplements, as they can be dehydrating. Be sure to speak to your healthcare provider before starting any new supplements to ensure that they are safe for you to take.
The best way to ensure that you are getting the right amount of protein is to speak to a registered dietitian or your healthcare provider. They can help you determine how much protein you need based on your individual needs and goals.
If you are trying to lose weight, including protein-rich foods in your diet can be helpful. Protein helps to keep you feeling full and satisfied after eating, which can prevent you from overeating or snacking between meals.
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Musclepharm Combat Protein Powder
Losing weight and improving your athletic performance has never been easier or tastier. MusclePharm Combat Protein Powder fuels your muscles and satisfies your appetite for hours. This easy-to-mix powder offers 25g of protein per serving. Made with five-protein sources that digest at varying rates, this protein powder is optimized for your journey.
MusclePharm Combat Protein Powder is available in many delicious flavors, including Chocolate Milk, Vanilla, Triple Berry, Banana Cream, and others. Mix with your favorite liquid and enjoy!
Select Whey & Casein Protein Blend Isolate
With 24g of protein and just 1g of fat, Select Whey & Casein Protein Blend Isolate is the perfect addition to your weight loss diet. This protein supplement is made with a blend of whey and casein proteins, which has shown to be more effective than 100% whey protein. Made with an irresistible blend of flavors like Snickerdoodle and Frosted Chocolate Cupcake, this is protein that you’ll actually enjoy drinking!
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Protein Keeps Blood Sugar Balanced
While protein has a minimal effect on lowering blood sugar it can help keep blood sugar levels balanced by slowing the absorption of carbohydrates into the bloodstream. This is beneficial because it can help minimize blood sugar and insulin spikes that play a role in fat storage.
Studies show the benefits of high protein diets for weight loss and blood sugar balance for people with type 2 diabetes, but anyone can see the benefits.
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How Much Weight Can I Lose On A High
A high-protein diet can be great for weight loss since it naturally allows you to cut back on other items, like swapping in a salmon dish instead of pasta for dinner, according to Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York City.
The amount of weight you may lose, though, will depend on various factors, including age, gender, what your initial diet looks like, and which types of protein youre adding to your diet .
One thing to keep in mind is that bodies absorb protein better when it comes with some carbohydrates, so pair your proteins with a vegetable or fruit to get the most out of it, says Zeitlin.
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Casein Can Keep You Fuller For Longer
Similar to whey protein, casein is milk-based and contains all the essential amino acids. However, it is absorbed slowly in the body .
Casein has also been linked to improved body composition and increased feelings of fullness.
Among male athletes, taking 70 grams of casein in the morning and evening over 8 weeks increased lean muscle mass by an average of 2.4 pounds .
Compared to whey protein, casein does not seem to be as effective at increasing muscle mass. However, it does appear more effective than other protein supplement sources, such as soy and wheat protein .
When it comes to satiety, whey protein is absorbed quickly and can enhance feelings of fullness. Casein is digested more slowly and may keep you fuller over a longer period of time .
One study followed overweight men on a weight loss diet that included either whey or casein supplements. After 12 weeks, those taking casein supplements lost an average of 8% of their body weight. Those taking whey lost an average of 4% .
However, this study was small and the evidence is mixed.
Other studies comparing the effects of casein and whey found no significant difference in weight loss or body composition in the long-term, making them equally as good for weight loss .
Casein is absorbed slowly, so may be more satiating in the long-term. Taking it regularly has been linked to weight loss and improved body composition.
So Here’s What You Need To Know About Protein And Weight Gain
Protein powder alone isn’t likely to cause weight gain, but the manner you use it might. If you add protein powder to your diet without altering the rest of your meals to accommodate the extra calories, you may begin gaining weight. Of course, if you supplement your diet with protein powder in order to lose weight, for some individuals this is their objective.
If you drink protein shakes as a meal replacement, you may be more likely to snack later. That’s because some people don’t feel full after drinking liquids instead of solid food. For example, one study found that whey protein supplements didn’t increase fullness or decrease food intake. So if you’re hungry and need a snack, eat high-protein foods like Greek yogurt, boiled eggs, or almonds.
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Excess Consumption Of Protein
- High cholesterol, often associated with the consumption of too much saturated fat, which is found in animal products and other foods like coconuts
- Gastrointestinal system issues, including diarrhea and constipation
- Kidney problems, including kidney stones and kidney disease
- Increased risk of age-related diseases, including heart disease and cancer
eat a balanced diet.
Calculating Protein Needs For Weight Loss
The 2020-2025 Dietary Guidelines for Americans recommend that healthy adults consume 10-35 percent of their calories from protein. For weight loss, evidence suggests that the higher end of this range, 25-30% of calories from protein, or 11.2 g/kg of your ideal body weight per day, may be beneficial. So what does this mean for you, and how do you calculate your own protein needs?
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How Protein Helps With Weight Loss
Several studies show that protein helps people with weight loss even without changing anything else in their diet . It supports lean muscle mass while reducing body fat, and it helps people feel fuller for longer so that they are less likely to snack. One study found that eating a high protein diet divided into six meals a day decreased body fat and abdominal body fat.
Protein may also help with weight loss maintenance. Higher protein diets may be easier to maintain than other changes in macronutrients and therefore help people continue to eat well and maintain weight loss.
But what is it about protein that makes it so effective for weight loss? Let’s take a look at some of the reasons why.
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Protein Reduces Appetite And Makes You Eat Fewer Calories
Protein can reduce hunger and appetite via several different mechanisms .
This can lead to an automatic reduction in calorie intake.
In other words, you end up eating fewer calories without having to count calories or consciously control portions.
Numerous studies have shown that when people increase their protein intake, they start eating fewer calories.
This works on a meal-to-meal basis, as well as a sustained day-to-day reduction in calorie intake as long as protein intake is kept high .
In one study, protein at 30% of calories caused people to automatically drop their calorie intake by 441 calories per day, which is a huge amount .
So, high protein diets not only have a metabolic advantage they also have an appetite advantage, making it much easier to cut calories compared to lower protein diets.
High-protein diets are highly satiating, so they lead to reduced hunger and appetite compared to lower protein diets. This makes it much easier to restrict calories on a high-protein diet.
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Eating Protein In Smaller Quantities Frequently Can Help You To Lose Weight And Speed Up Your Metabolism
Does Eating Protein Help You Lose Weight So, you may have seen all over Instagram pictures of those glorious looking meal preps and beautiful looking, colourful foods! People are meal prepping everywhere to support their weight loss and training goals!
Dont they look appealing, all those small and tasty looking meals filling little tupperware boxes ready for the week ahead?
Imagine being that prepared?
It has been suggested that eating smaller, more regular meals increases your metabolism and aids in maintaining a healthy weight.
What Is A Healthy Amount Of Protein To Eat Every Day For Weight Loss
Remember: Everyones different, so theres really no one-size-fits-all prescription when it comes to a healthy amount of protein for you. Protein intake really depends on your size and activity level, but there are some numbers we can look at, explains , RD, who runs MPM Nutrition in New York.
The Recommended Dietary Allowance for protein is set at 0.8 grams of your body weight, but that is a minimum, not necessarily optimal, Meshlaum notes. TBH, your best bet is to try and get roughly 30 percent of your calories from protein. This rounds out to be about one gram of protein per pound of body weight, Meshlaum says.
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