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October 1, 2019

 

THE SKINNY ON PROTEIN AND WEIGHT LOSS

 

Is it a magic pound-shedding bullet? No. (And remember: anything in caloric excess will have the opposite effect.) But protein does have benefits that could give you an edge in reaching your weight loss goals.

  • It keeps you full longer. There is good evidence that protein is more satiating than either carbs or fat.  So, if you have a healthy dose of protein, you’re apt to eat less food overall.  Some research suggests that protein tamps down the hunger hormone ghrelin for up to 4 hours after a meal and favorably alters levels of other appetite-related hormones as well.
  • It gives you a metabolic bump. Protein requires as much as 30 times more energy for your body to break down than carbs or fat.   It’s not a massive number but it could easily count for 100 calories per day.  Consider it weight loss bonus points.
  • It can help you drop more body fat. When cutting calories, keep your protein intake at least at the RDI.  This can help you lose a higher percentage of body fat while preserving muscle mass.  RDI for protein is about .8 gram per kilogram of body weight.  Divide your body weight by 2.2 to determine your weight in kilograms, then multiply by .8.  So, for example, a 180-pound person would need about 65.5 grams per day, in small, even amounts as a part of all daily meals and snacks .
  • Adding exercise to the mix gets even better results. Protein and exercise are synergistic: they each make the other one better because both stimulate muscle and energy expenditure, although they do it in different ways.  Research suggests that dieters who exercise and consume adequate amounts of protein spare almost all muscle mass in their weight loss efforts.
  • More isn’t necessarily better. Some high-protein diets claim that curbing carbs and amping protein intake waaay up is the key to shedding pounds, and fast. However, for long term successful weight loss, there is no advantage to eating large amounts of protein.  This practice is unsustainable, doesn’t predict long-term success and can also be dangerous as it is very hard on the kidneys.  I have seen several patients with elevated creatinine (a blood marker for kidney function) after adhering to a high protein regimen.

See your Registered Dietitian for information about calculating your protein needs.