Is there a real role for protein in weight loss?

While discussions about losing weight and reducing body fat often seem to focus on what not to eat, it's also important to think about what to eat.

Contrary to popular belief, controlling the type of calories you eat can greatly facilitate the calorie balance equation.

The secret formula for weight loss: the role of protein

According to a report published in Men's Health, increasing protein intake can not only aid in weight loss, but also improve appetite management and promote muscle growth, which speeds up metabolism. But, what exactly is protein?

Understanding protein

Protein, an essential macronutrient along with carbohydrates and fats, is vital for building, repairing and maintaining our vital systems, including muscles, bones and skin. In terms of calories, protein and carbohydrates contain four calories per gram, while fat contains nine calories per gram.

Why is a high-protein diet effective for weight loss?

1. Increase satiety Protein prolongs the feeling of fullness and reduces hunger signals by increasing some satiety hormones and decreasing hunger hormones.
2. Increase calorie expenditure Protein has a high energy cost to the body. Protein digestion uses up to 30% of its calories, which means fewer remaining calories are likely to be stored as fat.
3. Boost metabolism Replacing calories from carbohydrates or fat with protein can increase daily calorie burning, thus improving metabolism.
4. Maintaining muscle mass : During weight loss, it is necessary to minimize muscle loss, because active muscle mass burns more calories, even at rest. Studies show that a high-protein diet, combined with resistance exercise, can prevent muscle loss, even when calories are restricted.
5. Preventing weight regain After initial weight loss, following a high-protein diet can significantly reduce the chances of regaining the weight.

How much protein should be consumed?

Current recommendations are for an intake of 0.75 grams of protein per kilogram of body weight per day, which equates to about 56 grams for the average man.

However, research suggests that consuming 1.6 to 2 grams of protein per kilogram of body weight may be more effective for weight loss.

Is excess protein dangerous?

Despite persistent myths, a high protein intake poses no risk to healthy people. However, those with kidney problems should consult a doctor before increasing their protein intake.

In conclusion, Incorporating more protein into your diet can be an effective strategy for losing weight in a healthy way, while maintaining muscle mass and preventing weight regain.