Why A High Protein Diet Works For Weight Loss

Type the word “diet” into Google and 963 million results appear instantly. With more people turning to crazy diets to look and feel better, banting, keto and paleo diets are all the craze. These all promote a high protein intake causing the popularity of protein to go through the roof. But can this macronutrient really help with weight management? Sonal Ratan, dietitian at FUTURELIFE® takes a closer look.

Protein plays a significant role in weight management as it helps to control your appetite and also assists in preserving lean muscle mass. Sonal explains how this works:

Protein at breakfast

Studies have shown that eating breakfast assists with long-term weight management, even more so if it includes a protein.

Protein and weight regulating hormones

Increasing your protein intake can help with weight management as it can balance satiety, or our ‘fullness factor’. Loading up on protein-rich foods can help you feel satisfied (and therefore less hungry). This happens as when you consume food, your body releases a hormone to stop eating, triggering the body’s cues for both hunger and fullness. Protein actually sends better satiety signals than its fellow macronutrients, fats and carbohydrates – which means that it helps you consume fewer calories.

Thermic effect of protein

Have you ever heard of TEF or the Thermic Effect of Food? This is the amount of energy needed to absorb and digest food. Different macronutrients have different thermic effects and protein, at 20-30% is higher than carbohydrates (5-10%) and fats (0-3%). This means the process of digesting protein uses more energy and burns more calories for absorption. This has been shown to assist in weight management.

Protein helps reduce cravings

Protein helps to reduce hunger cravings, not only due to the satiety effect, but it also helps to lower the GI (Glycemic Index) of the foods consumed. Lower GI foods help to keep us fuller for longer and provide slow, sustained energy. In fact, a study has shown that when your diet is comprised of 25% protein, cravings are reduced by 60% and late-night snacking is halved.

How much protein is enough?

The amount of protein you require per day depends on numerous factors such as activity level, age, muscle mass, and overall health and nutritional goals. Protein intake of about 30% of your total calories has been shown to assist with weight management. Alternatively aim for 1-1.2 g/kg of protein per day. Remember to opt for lean protein sources so that you control your total fat intake for weight management as well as general healthy eating.

Sonal says that protein does help increase satiety, decrease appetite and food cravings and has the highest thermic effect. This can assist you in your weight loss journey, but, instead of focusing solely on one macronutrient, she says a balanced diet is always better.“

Successful weight loss requires a holistic approach. You need to reduce the total calories consumed, increase your physical activity level and make sure you’re eating high-fibre foods. These lifestyle changes will keep you energised throughout the day and more importantly, improve your overall health”, Sonal concludes.

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