Protein: The Key To Successful Weight Loss

A plate of cooked steak, a protein-filled food.

Introduction

When you’re trying to lose weight, sometimes it can feel like you’re stuck in a rut. Calorie deficits may make you feel hungrier, causing you to crave more foods, and trying to drop a few pounds can feel like an impossible task. If this sounds like you, there’s a secret weapon you might be missing out on: protein! Eating enough protein is key to successful weight loss, as it helps you feel full, maintains a high metabolism to boost fat burning, and preserves muscle retention. Read on for some science-backed benefits that protein provides and why it is the key to seeing results.

Curbing Cravings & Feeling Full

Protein is great for curbing your cravings and controlling your appetite (click here to read more). It helps keep you fuller for longer, with studies showing that eating higher levels of protein is directly associated with fullness. Studies have also found that people who eat more protein end up eating fewer calories in the day because of its ability to curb your appetite. This is great news if you’re trying to maintain a deficit and can’t seem to kick your cravings! As you’re filling your plate with more protein, you’re naturally going to grab for less snacks and empty calories throughout the day. Try starting your day off with a high-protein breakfast to keep you fueled, and bring high-protein snacks on-the-go to help keep you full.

Boosting Metabolism & Kickstarting Fat Loss

Protein is a great way to kickstart the thermic effect of food, or TEF. TEF is how much your metabolism increases after you eat a meal, and it varies greatly depending on what it is you’re eating. After eating a meal high in protein, the process of digestion will burn more calories than if you were to be digesting carbohydrates or fats. So, a high protein diet will burn more calories throughout the day as the metabolism of high protein foods requires more calories. For example, if you were eating a piece of salmon, you’re burning more energy throughout its digestion than if you were eating a piece of bread. Choosing foods that are rich in protein will help you keep your metabolism up throughout the day, helping you burn more fat in the process!

Preserving Muscle (Stay Toned!)

If you’re losing weight without eating enough protein, you’re risking losing muscle mass, which lowers your metabolism in turn. Eating enough protein ensures that you’re not losing any of your muscle mass and your metabolism stays high, especially when you’re in a calorie deficit. It also helps you stay lean and toned as you lose weight by ensuring that the weight you’re losing isn’t muscle mass but body fat. If you work out, especially if you practice resistance and/or strength training, it’s important to have protein to help promote muscle growth/maintenance. Try having a protein-rich meal after your workouts to help ensure that you retain your muscle mass.

How Much Protein Should I Aim For?

So, how much protein should a person ideally be getting in a day? Harvard recommends at least 0.36 grams per pound of body weight if you are sedentary. For muscle retention while in a deficit, 0.7-1 grams per pound of body weight is most ideal. That means if you’re someone who weighs 140 pounds and you’re in a deficit, you would ideally eat around 70-140 grams a day. However, even starting to make more mindful choices and swaps to include more protein is important and a great starting point. Incorporating greek yogurts, lean meats like chicken and turkey, protein shakes, etc, are easy and delicious ways to up your intake for the day.

Conclusion

Keeping your protein intake up on a daily basis will do wonders in helping you keep your metabolism up, stay fuller for longer, and preserve the muscle you have. Make mindful choices throughout your day and notice how different you will feel energy-wise, as well as in your hunger levels and body composition. Start small by making smart swaps in your diet while maintaining your deficit, it doesn’t have to be overwhelming! Using apps like The Difference App can help you manage your weight loss easily and keep track of your progress on your journey, as well!