![](https://www.kim-pearson.com/wp-content/uploads/2024/07/protein-key-successful-weight-loss.jpg)
13 Jul Is Protein The Key To Successful Weight Loss?
Many people believe that the key to losing weight is simply eating less. While a calorie deficit is a key consideration, what we eat, as well as how much, is vitally important. Protein is a key part of our diet, but why is it so necessary for healthy weight loss? We are a team of qualified, experienced nutritionists who specialise in weight loss. Here we answer some of the frequently asked questions around protein and weight loss.
If you’re looking to overcome your weight challenges, achieve your desired weight and maintain it long term, we can help. Schedule your complimentary call today to find out how our Intelligent Weight Loss Method can help you.
DO YOU NEED PROTEIN TO LOSE WEIGHT?
Yes, protein is essential for healthy weight loss. Protein fills us up and keeps us satisfied far more effectively than digestible carbohydrates do. It ensures we preserve muscle mass while fat is broken down, which is key for long term health and weight management. It is also vital for skin collagen and elastin production and maintaining the structure and integrity of the skin as we lose weight, helping to prevent skin sagging.
WHAT HAPPENS IF YOU DON’T EAT ENOUGH PROTEIN?
If you don’t eat enough protein while trying to lose weight, you’re likely to experience increased hunger and cravings, making it significantly more challenging to maintain a healthy diet. Protein is highly satisfying because it takes longer to digest compared to carbohydrates and fats, leading to a prolonged feeling of fullness. It helps regulate hunger hormones by reducing levels of ghrelin, the ‘hunger hormone’ responsible for stimulating appetite, and increasing the production of peptide YY, a hormone that promotes satiety. This reduces overall appetite and calorie intake and can help us feel more in control of our food choices.
Protein is essential for preserving lean muscle mass, which helps maintain a healthy metabolic rate and supports fat loss. If you don’t eat enough protein while you’re losing weight, you may experience muscle loss resulting in a slower metabolism, which will make losing weight harder, and maintaining your ideal weight a challenge.
Suboptimal protein intake is also a primary cause of skin sagging. Our skin’s collagen and elastin are made of proteins and are reliant on us consuming adequate protein in our diets in order to be maintained. When skin sags significantly as a result of weight loss, low protein intake is often to blame.
From a health perspective, not consuming enough protein can lead to weakened immune function and slower wound healing. It can result in fatigue, poor skin health, and increased risk of infections to name just a few of the consequences.
WILL EATING MORE PROTEIN HELP YOU LOSE WEIGHT?
Yes, if your diet is lacking in protein, eating more can certainly help support your weight loss. Studies suggest that higher protein intake increases satiety and perceived fullness, as well as elevating satiety hormones after meals. Studies consistently show the benefits of increased protein consumption for weight loss and the evidence suggests that higher protein intake may provide benefits for long term weight management. It’s also important to ensure that you are eating nutritionally balanced meals that provide your body with the nourishment is needs, while also maintaining a calorie deficit.
HOW MUCH PROTEIN SHOULD YOU EAT WHEN LOSING WEIGHT?
Protein recommendations are worked out based on body weight and given as grams of protein per kilogram body weight. If your goal is to lose weight, it is advisable to base this on your ideal body weight, rather than your current weight. The World Health Organization (WHO) recommends consumption of 0.8g protein per kg body weight for sedentary individuals. However, this is a minimum intake recommended to prevent deficiency. Most people do better with more. If you’d like to work out your ideal protein intake and how to ensure you’re getting that amount in your diet, read our guide to perfecting your protein intake.
HOW WE WORK WITH CLIENTS TO IDENTIFY THEIR PROTEIN NEEDS
To arrive at the conclusion of an optimal protein intake for our clients, we have taken into account scientific literature, as well as many years of clinical experience. We have also researched and observed the protein intakes that ensure satiety for an optimal duration of time after eating. One thing that is sure to compromise compliance to a dietary strategy when losing weight is excessive hunger!
We work with calculations of between 1.2-1.5g protein per kg (ideal) body weight. Working one to one with clients we can monitor protein intake and adjust their intake if we believe this to be necessary.
WHAT IS THE BEST PROTEIN POWDERS FOR WEIGHT LOSS?
Good quality protein shakes can be a convenient way to increase your protein intake when you’re trying to lose weight. The quality of protein powders varies significantly but here are five I like: 5 Of The Best Protein Powders. These protein powders are made from high quality ingredients and contain no added sugars or synthetic additives.
Protein powders can be added to smoothies or consumed alone as a snack. If you’re experiencing a cravings for something sweet, a high quality protein shake is a good option.
CAN YOU EAT TOO MUCH PROTEIN?
Yes, you can have too much of anything. When losing weight, you don’t want to over consume protein. If you do it’s likely to end up stored as fat, just like any other macronutrient. Consuming too much protein long term can also have negative impacts on your health over time. Chronic high protein intake may result in digestive, renal, and vascular abnormalities and should be avoided. However, it’s harder to over consume protein rich foods than it is to consume those based on refined, starchy carbohydrates due to the satiety hormones stimulated when we consume protein. You’re more likely to eat too many crisps than too much steak!
WORK WITH US
We are a team of qualified nutritionists who specialise in weight loss. If you’re ready to overcome your weight challenges, achieve your goal weight and maintain it long term, we can help. You can use this link to book in for a complimentary call today. This is an opportunity to talk through your challenges with a member of our team and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.
Sign up for Kim’s weekly weight loss and wellness newsletter to receive the latest news, expert tips and advice direct to your inbox.