Why Do You Need Protein To Lose Weight

What Protein Won’t Do For You

HOW MUCH PROTEIN DO YOU NEED TO PRESERVE MUSCLE WHEN LOSING WEIGHT: Protein & weight loss women 50

It has been suggested that protein rich foods are basically negative energy foods and that by digesting protein you are actually burning fat stores. Although there is a grain of truth to this, it doesnt quite make sense.

Higher protein diets can be confused with fat burning because you feel fuller for longer. This means its easier to reduce your overall food intake which does in fact burn fat.

There is also a difference between good sources of protein and not so good sources of protein. According to the CSIRO Diet Score report Australians overall consume far too much protein through junk food, which means the overall energy intake is too high.

If your protein comes in the shape of a burger served with fries and a sugar-sweetened soft drink or a meat pie with a liberal serving of tomato sauce, youre likely watering out the wholesome effects of the protein.

So, if youre on a weight loss diet, where should you get your protein?

What Happens To Excess Protein

You may have noticed in the chart above that the increase in satiety does not occur until we beyond 15 to 20% protein. It appears that the initial intake of protein is skimmed off the top for muscle protein synthesis, growth and repair.

Professor Stuart Phillips likes to talk about protein as the building blocks of your body.

The first portion of your protein intake is not available to be used for energy, but rather is used to repair and maintain your essential bodily functions.

For someone who is active or doing a lot of resistance training, this tipping point may be higher , while it may be lower if you are sedentary .

As we eat more protein beyond our minimum requirement, some of this excess protein is converted to heat, some is excreted in the urine, and some is used for increased muscle protein synthesis and cellular repair.

But, as your craving for protein is satisfied, your appetite for high protein food starts to decrease. While you may find room for a easy energy from a doughnut or a cookie, youre less likely to want more lean protein.

Protein overfeeding studies consistently find that it is hard to gain weight when eating a lot of protein. This is partly because of the increased losses involved in converting protein to usable energy. But, its also tough to maintain a very high protein intake for a significant amount of time because of the powerful satiety response.

Do You Actually Need That Protein Shake After Gym Here’s The Science

Once only used by bodybuilders, more and more people are using sports supplements as a regular part of their health and fitness regime and the industry is booming worldwide. Protein shakes, powders, bars, and pills are being marketed to the average gym-goer as an essential part of getting fit.

A recent study even found that over half of gym goers regularly consumed protein supplements as part of their training. But while protein is an essential nutrient that we can’t live without, these supplements might not be as necessary as we’re led to believe.

Protein is an essential nutrient that we can’t live without. Every cell in our body contains protein. We use it to build and repair tissues, as source of energy, and to make hormones and enzymes.

But people might also use protein often in the form of supplements to help with gaining muscle, losing weight, and to optimise their workouts by improving performance and recovery.

Consuming extra protein has even been shown to increase muscle development and strength when consumed as part of an exercise programme.

How much protein to eat, when to eat it and whether we should supplement with it has been debated by scientists for years. The current consensus points towards a slightly greater need than normal for people who take part in intense training, depending on their goals.

But not everyone needs to consume a high-protein diet. For a person weighing around 70 kilograms , they’d need around 56 grams of protein a day.

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What About The Official Protein Recommendations

Shown on the protein-satiety response curve are:

  • the average population intake,
  • the average of the Optimisers,
  • a stretch target for protein.

Its worth noting that the Estimated Average Requirement, Dietary Reference Intake and the population average align with the lowest satiety response and maximum energy intake.

What Types Of Smoothies Help With Weight Loss

332 best images about Protein Pantry on Pinterest

The types of smoothies that you will want to make are green smoothies, with limited fruit. Thats because smoothies that contain fruit have more fructose and therefore more sugar. This in turn correlates to more calories.

I suggest making smoothies that have a pain liquid base, such as water or coconut water. If youre going to use almond milk, then make sure it doesnt have any sugar in it. Unfortunately there are many almond milks out there that have a lot of sugar.

Next, I would focus on greens. Now, not everyone likes to have green smoothies, but believe me when I say that they are vastly superior at helping you lose weight.

Green smoothies are better at helping you shed the pounds for a few reasons. First, they are not as appetizing as a berry smoothie. Sad to say, but honestly, what sounds more deliciousa berry smoothie with almond butter or a green smoothie made with kales and other leafy greens?

The other reason that green smoothies are ideal for helping you lose weight is that youre going to get more insoluble and soluble fiber when you drink them.

This fiber helps fill you up. Thats one of the big reasons that if youre on a diet and normally drink juices, even leafy green juices, then I would suggest switching over to making smoothies.

The fiber in the smoothies will fill you up whereas a pure juice, even a green juice, isnt going to fill you up as well.

Here are two of my favorite recipes. Take a quick look at them before we move on to the next section.

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Claim: High Protein Causes Osteoporosis

Eating more protein without also upping your fruit and vegetable intake will increase the amount of calcium youll lose in your pee.

That finding made some people think that eating more protein will cause osteoporosis because youre losing bone calcium.

But there is no evidence that high protein causes osteoporosis.

If anything, not eating enough protein has been shown to cause bone loss. Bones arent just inert sticks of minerals a significant proportion of bone is also protein, mostly collagen-type proteins.

Like muscle, bone is an active tissue that is constantly being broken down and rebuilt. And like muscle, bone needs those Lego building blocks.

Women aged 55 to 92 who eat more protein have higher bone density. So eating more protein improves bone density in people most at risk of having osteoporosis.

Verdict: High protein diets do not cause osteoporosis, and actually may prevent osteoporosis.

Claim: High Protein Causes Kidney Damage

This concern about high protein and kidneys began with a misunderstanding of why doctors tell people with poorly functioning kidneys to a eat a low-protein diet.

But theres a big difference between avoiding protein because your kidneys are already damaged and protein actively damaging healthy kidneys.

Its the difference between jogging with a broken leg and jogging with a perfectly healthy leg.

Jogging with a broken leg is a bad idea. Doctors would probably tell you not to jog if your leg is broken. But does jogging cause legs to break? No.

Thats the same thing with protein and kidneys.

Eating more protein does increase how much your kidneys have to work , just like jogging increases how much your legs have to work.

But protein hasnt been shown to cause kidney damage again, just like jogging isnt going to suddenly snap your leg like a twig.

High-protein diets do result in increased metabolic waste being excreted in the urine, though, so its particularly important to drink plenty of water to avoid dehydration.

Verdict: Theres no evidence that high protein diets cause kidney damage in healthy adults.

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Wholefood Protein Is The Best Protein

The 2016 CSIRO Healthy Diet Score report showed that Australians get too much of their protein from junk food.

As with most food, the unprocessed option is the healthier option. Lean beef, chicken, tuna and white fish are fantastic sources of protein, as are dairy products like milk, yoghurt and cheese. To boost your protein intake, you can get higher protein dairy products where possible, like protein-fortified milk and yoghurt.

Tofu, nuts and legumes like beans and lentils are also good sources of protein for vegetarians, vegans and others who want to eat less meat. If youre worried about the amount of meat youd be eating on a high protein diet, definitely make sure you incorporate as many vegetarian options as possible.

Weight Loss Smoothie Recipe #1

HOW MUCH PROTEIN ?? ||To Gain Muscle || To Lose Weight || CARNIVORE DIET || KETO DIET

The Kale and Lemon Smoothie

I would only recommend that you make this smoothie if you have a really good blender. I would suggest using a BlendTec or Viatmix. Ive covered them extensively before on my site, so Im not going to go into too many details. Heres a good primer about them in an article covering the best blenders for green smoothies.

The simple reason I would suggest you not try and make this smoothie in a regular blender is that the lemon peel is not going to blend up as well in some of the bottom of the line blenders. I love to blend lemons, and even wrote an entire article entitled can you blend a whole lemon, so its a subject I take seriously.

  • 1 Handful of Kale
  • 1 Half Lemon with Skin
  • 1/2 Cup Ice Water
  • 1 Scoop Unflavored Protein Powder

Thats a killer weight loss smoothie. And the lemon makes it decently palatable. I would suggest that you only use a neutral flavored protein powder. If you must use one that has a flavor, try a vanilla one. I think that chocolate simply wont work with vegetables.

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Soy Protein Might Benefit Weight Loss

Soy protein is plant-based, as it is made from soybeans. Unlike many other plant-based proteins, it contains all the essential amino acids.

In addition, it contains soy isoflavones, which are naturally occurring antioxidants that may have other health benefits.

When it comes to weight loss and soy protein, the scientific evidence is mixed.

Some studies suggest that soy protein can boost weight loss. For example, postmenopausal women who regularly took soy isoflavone supplements experienced greater weight loss than those who didnt take supplements .

Another study among obese diabetic patients found that a weight loss diet including soy-based meal replacements like shakes resulted in an average of 4.4 pounds greater weight loss compared to a standard weight-loss diet .

Whats more, one study found that soy supplements may be just as effective as other protein sources for weight loss .

When obese adults were put on a weight-loss diet supplemented with either soy protein or whey and egg protein, both groups lost a similar amount of weight an average of 17.2 pounds over 12 weeks.

However, a recent review of over 40 studies looked at the effects of soy protein on weight, waist circumference and fat mass and found no real benefits of soy supplements .

Only in very specific circumstances were soy and soy isoflavones associated with a lower BMI, such as in women taking doses less than 100 mg per day and over 26 month periods.

The Muscle Full Effect

How much protein we should actually consume in one serving is a subject of debate by scientists. Most believe that around 20 to 25 grams of protein is the optimal amount for maximising muscle protein synthesis.

Anything greater than this is thought to be used for energy or excreted in our urine.

The point at which maximum muscle protein synthesis has been achieved in our muscles has been termed the “muscle full effect“. The idea is that muscle protein synthesis is only elevated for around 90-120 minutes after ingesting protein, before it returns to normal.

This is even despite amino acids continuing to be available in the blood stream, stimulating muscle protein synthesis further.

This has led some people to suggest that there is a finite amount of protein that the muscle can use in one sitting, and that we should let blood amino acid levels return to baseline levels before the next meal.

This observation came from research investigating whey protein. Whey protein is unique in that its amino acid levels appear and peak within the bloodstream rapidly and for only a short time following ingestion. Whey is considered a “fast-acting” protein.

But research has also shown that milk protein causes a sustained muscle protein synthesis due to a slower release of amino acids. This throws the short-term muscle full hypothesis into question.

David Rogerson, Senior Lecturer in Sports Nutrition and Strength and Conditioning, Sheffield Hallam University.

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Reduces Cravings And Desire For Late

A food craving is different from normal hunger.

It is not just about your body needing energy or nutrients but your brain needing a reward .

Yet, cravings can be incredibly hard to control. The best way to overcome them may be to prevent them from occurring in the first place.

One of the best prevention methods is to increase your protein intake.

One study in overweight men showed that increasing protein to 25% of calories reduced cravings by 60% and the desire to snack at night by half .

Likewise, a study in overweight adolescent girls found that eating a high-protein breakfast reduced cravings and late-night snacking.

This may be mediated by an improvement in the function of dopamine, one of the main brain hormones involved in cravings and addiction (

more protein may reduce cravings and desire for late-night snacking. Merely having a high-protein breakfast may have a powerful effect.

Consuming More Protein Than Need Is Wasteful In Terms Of Money And Its Paid Down The Toilet

How much protein do you need per day? To Build Muscle? To ...

There are, though, healthy proteins which are not meat, such as mycoprotein, which is derived from fungi. Quorn, for example, contains this type of protein, and is high in fibre too.

Researchers now are looking into how this unique composition can affect satiety and insulin levels, which are linked to type two diabetes. One team compared a mycoprotein diet to a chicken diet and found that the insulin levels in those who ate quorn achieved the same sugar control, but needed less insulin to be produced by the pancreas.

The risk of consuming too much protein is small, but the bigger risk might just be falling for overpriced products offering us more protein than we need. Some products labelled as high protein arent, and theyre quite expensive. Anyway, consuming more protein than need is wasteful in terms of money, and its paid down the toilet, says Johnstone.

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How Much Protein Do I Need To Lose Weight

EMMIE SATRAZEMIS, RD, CSSD August 4, 2020

When it comes to weight loss there is one macro the resigns supreme – protein! In fact, outside of calorie control, eating more protein is one of the best dietary approaches to losing body fat. However, the exact amount of protein you need is often hotly debated and can differ from one person to the next.

Heres the breakdown on this popular diet-friendly macro and expert advice on what your optimal daily protein intake should be.

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Im Moving More Eating Well But Not Losing Weight

Yep for some of us we have all been subject to this. Weve decided we either want to get leaner for an upcoming holiday, we dont want our jeans to feel so tight or we just genuinely want to lose a little bit of stubborn fat. And to do this we decide we need to get to the gym to move a little more and we need to shape up our diet.

Eating well is great , but eating well can also mean that we are in a calorie surplus. Theres a very simple math equation which Im sure youve all been told about:

Move More + Eat Less= Calorie deficit

Its quite simple. But what some of us fail to realise is that just because you are in a calorie deficit for 1 day, 1 week, 2 weeks this will not all of a sudden create fat loss. Also for many of us we will tend to be restrictive with our diets Monday-Friday and then come the weekend we have cheat days so all of those calories you have been restrictive with over the weekday will get piled on over the weekend.

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