Protein plays a central role in the nutrition of athletes, and is often associated with building muscle. However, its contribution goes far beyond building muscle and can also be essential for weight loss.
Here, we'll look at how protein helps reduce fat mass while maintaining muscle mass, and how to choose the best protein source to help you achieve your weight loss goals.
Why are proteins effective for weight loss?
Proteins are not only used to build muscle; they also influence metabolism and appetite management, two fundamental aspects for weight loss. They are nutrients that require more energy to be digested compared to carbohydrates and lipids, thus increasing caloric expenditure . This phenomenon, called the thermic effect of food, allows the body to burn more calories after a meal rich in protein .
Protein consumption also helps maintain an active metabolism, which helps you understand how to cut effectively. When you reduce your caloric intake to lose weight, it is common for the body to try to slow down its metabolism. However, integrating a significant portion of protein into your diet limits this slowdown by preserving muscle mass, which naturally consumes more energy. This approach to bodybuilding sports nutrition can therefore prove decisive in optimizing weight loss.
Satiety effect and appetite management
Protein also helps regulate hunger. It increases the secretion of certain satiety hormones, such as leptin, while decreasing hunger hormones, such as ghrelin. This is particularly noticeable with meals containing a high proportion of protein, which has a lasting "appetite suppressant" effect. This means that you are less likely to feel cravings throughout the day, which limits excessive calorie consumption and thus helps to lose weight effectively.
Which proteins should you choose to lose weight?
There are several types of protein that are suitable for promoting weight loss. Depending on their absorption time and their effect on satiety, certain protein sources are more beneficial in the context of a weight loss approach.
Whey: The fast protein
Whey is one of the most popular proteins in the world of bodybuilding and weight loss. Coming from milk, it is quickly digested by the body, making it an excellent option for a quick protein intake after training. It therefore promotes muscle development while helping to maintain muscle mass during weight loss . By choosing a whey isolate , which is filtered to remove fat and lactose, you reduce your caloric intake while benefiting from a pure and highly absorbable protein source.
Casein: The Slow-Absorbing Protein
If you’re looking for a more filling option, casein may be ideal. Unlike whey , casein is absorbed slowly , providing a steady release of amino acids over several hours. This type of protein is especially useful for reducing snacking cravings and managing appetite throughout the day or night. By gradually releasing amino acids, casein also helps protect muscles from catabolism, which can slow metabolism when dieting.
Plant proteins: A balanced alternative
Plant-based proteins , from sources like pea, rice, hemp, and soy, are a great option for those looking to add more fiber to their diet. They have the benefit of being slower to digest, helping to keep you feeling full . Plant-based protein blends also provide a complete essential amino acid profile. Additionally, these proteins are often lower in calories and saturated fat, making them a great choice for balanced bulking and cutting .
Protein Powder Supplements
As part of a weight loss program , protein powder supplements are valuable allies to easily reach the daily protein quota. These powders are designed to provide a concentrated dose of protein, while remaining low in calories. Whether in the form of whey , casein or vegetable proteins , powder supplements offer a practical solution, especially for snacks between meals or after an intense workout. If you are wondering how much protein per day to lose weight, recommendations generally vary between 1.2 and 2 g of protein per kilogram of body weight , depending on the intensity of the physical activity .
Protein and effect on metabolism
One of the main reasons why protein is effective in a weight loss program is its impact on basal metabolic rate . By preserving and building muscle mass , protein consumption helps maintain an active metabolism, which is essential for cutting success. Additionally, since muscle burns more calories than fat at rest, maintaining a large amount of muscle mass contributes to a higher daily energy expenditure , even when you're not exercising.
Incorporating Protein into Your Weight Loss Program
To maximize the benefits of protein, here are some tips for effectively integrating it into your weight loss program :
- Spread protein intake throughout the day: Consuming protein at each meal helps maintain a constant level of amino acids in the blood, which promotes the feeling of satiety and protects muscles.
- Prioritize low-calorie protein sources: Lean meats, fish, tofu, low-fat cottage cheese, or protein powder supplements are ideal options for limiting calorie intake without compromising protein intake.
- Combine protein and fiber: Pair your protein sources with fiber-rich vegetables. This prolongs the feeling of fullness and helps control cravings.
Effects of protein on body composition
By adding protein to your diet as part of a weight-loss plan, it is possible to lose weight without sacrificing muscle mass. Protein protects muscles from catabolism and thus contributes to a more favorable body composition. At the same time, it helps reduce fat mass by increasing thermogenesis, which makes the body more able to burn fat for energy.
Protein is proving to be a valuable macronutrient for anyone looking to lose weight while maintaining or building healthy muscle mass . Due to its satiating effect , impact on metabolism, and contribution to muscle protection, it is an essential component of bodybuilding sports nutrition .
When you're on a weight loss program , choosing the right protein sources, whether it's whey , casein , plant-based protein or a blend, can make a difference in reaching your weight loss goals.
Sources:
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