The Role of Protein in Weight Loss
When we think of dietary protein we typically think of muscle growth. As true as this may be, we can't overlook its role in weight loss. And if you're trying to lose weight, this is an area you can tap into to further your results.
HISTORICAL VIEWS OF DIETARY PROTEIN
For years and years diets have leaned on the idea that ‘a calorie is a calorie,’ meaning calories from protein were the same as calories from carbohydrates and fats. They were all regarded as equal in their ability to regulate fat gain or fat loss.
Evidence now shows that high protein diets cause more fat loss compared to normal or low protein diets when calories are equal between the diets. The results of these experiments show quite clearly that high protein diets have a metabolic fat loss advantage compared to normal/low protein diets.
HOW CAN MORE PROTEIN HELP YOU LOSE WEIGHT?
It's due to the Thermic Effect of Food (TEF). Basically, it takes energy to make energy. Meaning, it'll take a certain percentage of energy to metabolize the food you eat. Let's use 100 calories as our example. One hundred calories from fat will only use 2-3 calories to metabolize it (or 2-3%). Carbohydrates will use 6-8 calories (or 6-8%). And protein will use a whopping 25-30 calories per 100 calories (or 25-30%).
In short, high protein diets are favorable to improving body composition because protein is relatively ‘inefficient energy’. It takes more energy to extract the energy contained in the amino acids from dietary protein compared to carbohydrates and fats.
Lastly, and probably the simplest reason diets high in protein can foster weight loss, is they're satisfying. Consistent protein intake, in the correct amounts (20+g/meal), result in a reduced appetite greater than diets high in carbs or fat. Thus, leading to a reduction in overall caloric intake.
AMP UP WEIGHT LOSS WITH AN ENERGY DEFICIT PLUS MORE PROTEIN
Weight loss does rely on reaching an energy deficit. This is typically thought of in terms of a combination of increased activity and a reduction in food intake. And this can't be disputed. However, the focus on a high protein diet, along with these other higher level factors, is a great way to amp up your weight loss results ... all the while still maintaining or growing skeletal muscle mass.
Is it possible to eat too much protein? I've got some thoughts on this as well. Click here to watch a short video.
And if you'd like a little more help putting all the pieces together with a specific game plan, we're here to help. Check out our 14-day 360° kickstart, here.
