Is there a real role for protein in weight loss?

While discussions about losing weight and reducing body fat often focus on what not to eat, it’s also important to think about what to eat.

Contrary to popular belief, managing the type of calories you consume can make the calorie balance equation much easier.

Secret formula for weight loss: the role of protein

According to a report published in the journal Men’s Health, increasing your protein intake may not only help with weight loss, but also improve appetite management and promote muscle growth, which speeds up your metabolism. But what is protein?

Understanding Protein

Protein, an important macronutrient along with carbohydrates and fats, is vital for building, repairing and maintaining our vital systems, including muscles, bones and skin. In terms of calories, proteins and carbohydrates contain four calories per gram, while fats contain nine calories per gram.

Why is a high protein diet effective for weight loss?

1. Increased feeling of fullness : Protein prolongs feelings of fullness by reducing hunger signals by increasing the production of certain satiety hormones and decreasing levels of hunger hormones.
2. Increased calorie expenditure : Protein has high energy value for the body. Digesting protein consumes up to 30% of your calories, meaning fewer of the remaining calories can be stored as fat.
3. Boosting Metabolism : Replacing calories from carbohydrates or fats with proteins can increase your daily calorie expenditure, thereby improving your metabolism.
4. Preservation of muscle mass : During weight loss, it is extremely important to minimize muscle loss because active muscle mass burns more calories, even while resting. Research shows that a high-protein diet combined with resistance exercise can prevent muscle loss even when restricting calories.
5. Preventing weight regain : After initial weight loss, following a high-protein diet can significantly reduce the likelihood of weight gain.

How much protein should you consume?

Current recommendations suggest 0.75 grams of protein per kilogram of body weight per day, which equates to about 56 grams for the average man.

However, research suggests that consuming 1.6 to 2 grams of protein per kilogram of body weight may be more effective for weight loss.

Is excess protein dangerous?

Despite persistent myths, eating large amounts of protein does not pose a danger to healthy people. However, those with kidney problems should consult their doctor before increasing their protein intake.

Finally, Including more protein in your diet can be an effective strategy for healthy weight loss while maintaining muscle mass and preventing weight gain.