When it comes to weight loss, protein is the science backed secret to effortless weight loss. My nutrition focused clients most often come to me for weightloss coaching. Upon performing their food log review, we find that their deit is deficient in protein. Protein is the basic building block of our body.

What is Protein?

Protein is an essential nutrient that plays a vital role in supporting cell growth, repair, and overall body function. It can be found in a wide range of foods, so it’s important to ensure you’re getting enough protein in your daily diet. The recommended amount of protein varies based on factors such as weight, gender, age, and overall health.

Thankfully, meeting your protein needs is easily achieved by incorporating a variety of foods into your meals. Protein can be obtained from both plant and animal sources, including:

• Meat and fish
• Eggs
• Dairy products
• Seeds and nuts
• Legumes like beans and lentils

The benefits of protein include increasing your thermal energy burn and keeping you feeling fuller for longer. By incorporating protein into your diet, you can achieve a more effective and sustainable weight loss journey. In this post, we will explore some key studies that highlight the importance of protein in weight loss.

Increased Metabolism and Fewer Calories Consumed:

One of the primary benefits of protein is that the body requires more energy to break it down, resulting in a higher metabolism. This means that consuming protein can increase the number of calories your body burns. Additionally, protein helps you feel fuller for longer, reducing the likelihood of overeating. Studies have shown that increasing protein intake from 15% to 30% of total calories can result in consuming 441 fewer calories per day and losing 11 pounds (5 kg) in 12 weeks.

Reduced Cravings and Obsessive Thoughts about Food:

Another benefit of protein is that it can reduce late-night snacking and obsessive thoughts about food. A study found that increasing protein to 25% of total calories reduced these behaviors by 50% and 60%, respectively. By reducing these habits, protein can assist in creating healthier eating patterns and ultimately lead to effective long-term weight loss.

More Effective Weight Loss:

In one study, two groups of women were put on weight loss diets for ten weeks. Both groups had the same amount of calories but different amounts of protein. Although both groups lost weight, the high-protein group lost approximately half a kg (1.1lbs) more and a greater percentage of body fat. This indicates that incorporating more protein into your diet can lead to more effective weight loss outcomes.

Maintaining Weight Loss:

Additionally, protein consumption can help maintain weight loss over the long term. A study found that increasing protein intake from 15% to 18% of total calories made dieters regain 50% less weight. This demonstrates that protein can assist in creating sustainable weight loss habits that can be maintained over time.

In conclusion, incorporating protein into your diet is one of the most effective ways to achieve and maintain weight loss. With its ability to boost metabolism, reduce cravings and obsessive thoughts about food, assist in more effective weight loss, and promote sustainable weight maintenance, the importance of protein in weight loss cannot be underestimated. By prioritizing protein in your diet, you can reach your weight loss goals and create healthy habits that last a lifetime.