How Much Protein Should I Eat to Lose Weight

How Much Protein Should I Eat to Lose Weight

If you have weight to lose and are interested in different diets to lose weight, you have undoubtedly already heard of the high protein diet, the Dukan method, or the paleo diet, which base their effectiveness on high protein consumption. However, protein to lose weight is not new! And if this nutrient attracts so much attention from dieticians, it is because protein is the basis of all the most effective diets for weight loss


Protein Burns Calories

The thermal effect of food

Protein is a nutrient that burns calories. It is considered that the body does not metabolize 30% of the caloric value of a protein.

As a result, a simple increase in the protein content in the diet can lead to a significant weight loss, even without reducing fat and carbohydrate intake.

How is this possible?

After eating, our body needs the energy to digest and metabolize micronutrients from food. This is called the thermal effect of food, or TEF (Thermic Effect of Food). Carbohydrate metabolism burns about 10% calories, and fat metabolism 3%. Therefore, proteins are expensive for the body, which burns up to 30% of calories to digest. Therefore, if you ingest 100 calories from protein, only 70% will become usable calories.


Protein increases metabolism

The reduction of metabolism is one of the main causes of failures during slimming diets. We lose weight quickly in the first weeks, then the weight stabilizes and can even go up! This is a normal phenomenon. To preserve its energy reserves in times of “starvation,” the body automatically reduces the speed at which it burns them. As a result, fat burning is slowed down, and muscle catabolism increased: the body draws on its resources to keep a maximum of calories available. This reduction in muscle mass and the rate at which the body burns calories automatically inhibits fat burning and, by extension, weight loss.

Consuming more significant amounts of protein reduces muscle wasting and thus helps to retain metabolism more active and more able to burn calories.


Protein reduces appetite

Proteins increase satiety and reduce hunger through different mechanisms. Recent studies have shown that people who consumed at least 30% protein in their diet absorbed an average of 450 calories less per day.  

What is even more glaring is that people who consume a high-protein breakfast and increase their protein intake throughout the day are less prone to sweet cravings, snacking and are much less hungry in the evening.


Protein alters the body’s hormonal responses.

When we are hungry and eat, the body secretes different hormones to determine the amount of food it will need. And when we consume a greater amount of protein, the body secretes more satiating hormones like leptin and less “hungry” hormones like ghrelin. These hormonal changes induce an automatic and natural reduction in caloric intake.


How much protein?

Research on the effects of protein on weight loss indicates that a high protein diet must contain at least 30% protein. For average intakes of 2000 calories daily, this corresponds to 150g of protein. Considering that 100g of white meat contains 20g of protein, you must be wondering how to consume so much protein every day? The answer is simple: by adding a protein powder supplement to your diet. Everything then becomes simpler:

  • A protein at breakfast
  • A solid meal at lunch
  • A protein snack in the afternoon
  • A solid meal at dinner

By alternating protein foods and protein powder, you will easily reach your recommended protidic quota to lose weight faster.


What protein to lose weight faster?

There are different powdered proteins, including whey, whey isolate, casein, micellar casein, vegetable proteins, and protein mixtures. We will take stock of these dietary supplements to help you see more clearly.


Whey and isolate: if you are sporty

Whey is a protein derived from milk, called “fast.” It is digested and assimilated quickly. The isolate is whey that has undergone an additional filtration step ridding it of lactose and fats.

These two proteins are to be considered if you train regularly and need to focus on recovery. Thanks to their speed of assimilation, these two proteins reduce catabolism, increase metabolism and promote muscle development. They are therefore indicated after the sports sessions. On the other hand, they are not intended to be consumed as a snack since they do not have a satiating effect and are absorbed quickly.


Casein and vegetable proteins: proteins for weight loss

If reducing your appetite is one of your priorities, opt for casein or a vegetable protein, absorbing slowly. Their amino acids are released gradually. They are satiating and significantly reduce appetite.


Micellar casein

This is the solid part of the milk, from which the whey (the liquid part) is also extracted. Micelles of casein form a gel in the stomach, cut hunger and distribute amino acids to the body for several hours. This protein is the most suitable for weight loss and can truly help you lose weight faster.


Vegetable protein

It’s not just for vegans! Vegetable protein blends like peas and rice are excellent supplements to facilitate weight loss. Like casein, vegetable proteins are absorbed slowly and thus reduce appetite and be the most satisfying.


The compromise: multi-phase proteins

If you have a tight budget and need a protein that will help you recover better while helping you lose weight, the multi-phase proteins then represent the best compromise. These proteins form several sources have the advantage of being absorbed quickly and over a long time. The reason? They most often contain a mixture of whey, isolate, and casein, and, as you have understood, these proteins each have a particular absorption time. Whey assimilates quickly, while casein requires several hours of digestion to be fully absorbed. So, with a multi-source protein, you get the benefits of fast and slow proteins in one product.