Many people who want to lose weight often focus on cutting down on carbs or eating less fat, but forget about one important factor: protein. In fact, this nutrient not only helps the body build and maintain muscle mass, but also plays an important role in weight control. When you supplement enough protein, you will feel full longer, reduce cravings, and support the fat burning process more effectively.
So is protein really the “key” to sustainable weight loss?
1. Satisfy Your Appetite
Eating more protein aids in weight loss by curbing both cravings and calorie intake. A high-protein diet can increase the production of appetite-suppressing hormones, including glucagon-like peptide-1 (GLP-1).
Higher protein intake can temporarily decrease your body’s ghrelin. Ghrelin is often called the “hunger hormone” because it stimulates appetite and makes you more likely to seek out and eat food.
For example, a high-protein breakfast of eggs and Greek yogurt can help keep you fuller longer than a breakfast high in refined carbohydrates like pastries or white bread.
2. Supports Fat Loss
Eating plenty of lean protein while doing regular strength training is the best strategy for weight control. Protein not only helps you lose weight, but also helps you maintain muscle while losing fat. This is an important difference from an unscientific diet.
If you only cut calories without adding enough protein, your body will easily lose both muscle and fat. This slows down your metabolism, making it difficult to lose weight in the long run.
When you combine a high-protein diet with strength training (such as weight lifting, resistance training), you will both burn excess fat and maintain muscle mass. This factor helps your body burn more energy even when resting.
Protein recommendations for weight loss and muscle gain vary widely. Many studies suggest that to lose weight effectively, you need about 1.2 – 1.6 g of protein/kg of body weight/day (equivalent to 0.54 – 0.7 g of protein/pound). Bodybuilders or those looking to gain muscle may need more.
3. Stabilize blood sugar and improve insulin sensitivity
Eating more protein can indirectly affect your weight by increasing insulin sensitivity. Insulin is a hormone that helps your body use sugar for energy instead of storing it as fat. Insulin resistance can contribute to prediabetes and weight gain.
Animal protein sources, such as eggs, poultry, and seafood, are carbohydrate-free. Eating less refined carbohydrates and more lean protein, fiber, and healthy fats helps control blood sugar and may aid weight loss.
For example, eating grilled salmon with greens and quinoa will help keep blood sugar more stable than eating a portion of starchy white pasta.
Protein sources to add to your diet
You can get protein from both animal and plant sources. A variety of protein sources will help provide a full range of essential amino acids and many other nutrients.
- Animals: Eggs, chicken, turkey, lean beef, lean pork, fish (salmon, tuna, mackerel), seafood (shrimp, crab, clams).
- Plant: Lentils, green beans, chickpeas, nuts (almonds, cashews, chia seeds, pumpkin seeds), tofu, tempeh, soy milk.
- Low-fat milk and dairy products: Greek yogurt, cottage cheese, low-fat milk.
Combine different protein sources to ensure nutrition and avoid boredom at meals.
In short, Protein is a powerful ally in the weight loss journey. Not only does it help you control your appetite, maintain muscle and burn excess fat, but it also stabilizes blood sugar so your body can function more effectively. A high-protein diet, combined with exercise and a healthy lifestyle, will bring sustainable weight loss results and help you maintain long-term health.
