A Guide to Protein for Weight Loss
Most successful diets share a common understanding outside of the basics of caloric needs and creating a caloric deficit: the significance of protein in weight loss and the preservation of lean muscle mass.
What are proteins?
Proteins are composed of amino acids and they serve as the body’s building blocks for cells, tissues, and organs. It is an essential macronutrient, requiring consumption from the diet since the body cannot produce it independently. There are 20 amino acids in total, with 9 being essential, meaning they must be obtained through the diet.
What are the essential amino acids?
These essential amino acids are vital for regulating various bodily functions, especially in maximizing muscle retention or growth. Animal protein sources contain all 9 essential amino acids, making them complete proteins. Most plant protein sources are incomplete because they lack one or more of the essential amino acids.
- Leucine
- Isoleucine
- Valine
- Lysine
- Tryptophan
- Threonine
- Methionine
- Phenylalanine
- Histidine
What does protein do to help during a weight loss phase?
Optimizing protein intake is essential for a successful weight loss strategy, contributing to both overall health and optimal results throughout your weight loss journey. Protein promotes proper satiation to aid in controlling food intake, and plays a role in muscle retention and building, especially during weight loss. It enhances optimal bone density, improves sleep quality, and has a high thermic effect on food, burning extra calories during digestion.
High Satiety
Protein provides a benefit in terms of satiety (fullness). Generally, protein sources are more filling than many carbohydrate and fat sources. By consuming an adequate amount of protein, you can maximize your feeling of fullness.
In this study, they found that having high-protein snacks allowed these healthy women to go longer between eating, but it also helped them consume less overall at subsequent meals. Effects of high-protein vs. high-fat snacks on appetite control, satiety, and eating initiation in healthy women
Preserve & Support Muscle Mass
Consuming protein helps maintain a positive muscle balance, which means you can burn body fat while preserving muscle.
This study looked at the impact of low protein consumption (1.0 grams per kilogram per day) when contrasted with high protein intake (2.3 g/kg per day) regarding lean body mass during a short-term caloric deficit. The results indicated that, on average, the group with lower protein intake experienced a loss of approximately 1.6 kilograms (3.5 pounds) in muscle mass, whereas the high protein group exhibited a comparatively smaller loss of 0.3 kg (0.66 pounds) in muscle mass. Increased protein intake reduces lean body mass loss during weight loss in athletes
High Thermic Effect
Protein has a higher thermic effect on digestion, meaning your body burns more calories while digesting it compared to carbs and fat. Additionally, mixed meals containing protein contribute to this calorie-burning effect, although the impact is not significant.
Ways to add protein to your day
With all of that said, how do we get more protein in?
Start your Day with Protein
We can easily start by beginning your day by consuming 20-30g or more of protein. This can help set a positive tone for the day and fulfill a significant portion of your protein requirement. For a view into how I have done this personally, check out: Plate Method: Portioning Made Easy
Include protein with every meal and snack
Make it a habit to include protein in every meal and snack. By doing so, you can distribute your protein intake throughout the day and avoid relying on large servings in just a few meals. Take a look at this infographic for some protein options that may inspire what to include throughout your day.
Protein-Packed Snacks or Combos
- Greek Yogurt (1 cup): 20g protein
- Add berries, granola, or dark chocolate chips for a sweet treat.
- Cottage Cheese (1 cup): 28g protein
- Customize it with savory options like cherry tomatoes or sweet additions like peaches.
- Hard-Boiled Eggs (2 large): 12g protein
- Perfect for a quick bite or to add in with a bento box-style meal.
- Almonds (1/4 cup): 7g protein
- Opt for single packs to easily moderate intake. Go for raw, lightly salted, or dark chocolate-covered for variety.
- Peanut Butter (2 tablespoons): 8g protein
- Pair with an apple or banana. Convenient peanut butter singles are great for on-the-go. Powdered peanut butter is even better on the macros.
- Hummus (1/2 cup): 7g protein
- Ideal for veggie dipping. Try unique flavors like brownie batter or garlic for a twist (found at Target!).
- Turkey or Beef Jerky (1 ounce): 10g protein
- Chomp sticks are a personal favorite for a satisfying jerky snack.
- Cheese (1 ounce): 7g protein
- Grab string cheese or cheese wrapped in deli meats for a quick and tasty snack. One of my favorites is a mozzarella wrapped with prosciutto.
- Edamame (1 cup): 17g protein
- Snack on edamame or explore options like edamame puffs for different textures.
- Tuna Salad or Salmon Pouch (1/2 cup): 15-20g protein
- Spread on lightly salted rice cakes for a delicious combo.
- Roasted Chickpeas (1/2 cup): 7g protein
- Crunchy and flavorful, choose from various roasted chickpea options.
Prepare protein ahead of time
Dedicate 1-3 days of your week to shop and batch cook protein sources such as chicken. This way, you’ll have readily available options when you need them.
Opt for portable and convenient protein options
Choose pre-cooked protein options like deli meats, rotisserie chicken, tuna pouches, Greek yogurt, ready-to-drink protein shakes, or protein powders. These can be easily consumed when you’re busy or on the go. Below are some of my favorite protein snacks for on the go.
Sneak protein into your meals
Boost your protein intake by adding protein powder to smoothies or incorporating it into foods like oats or Greek yogurt. Use Greek yogurt as a base for dips or create protein-rich dessert-like recipes such as protein fluff or Greek yogurt with sugar-free cheesecake mix. You can even consider using a premier shake as a creamer for your coffee.
Here are some great examples of how to sneak some protein in!
Increase portion sizes
If you already consume protein sources like chicken, simply increase the amount you eat. For example, if you typically have 5 ounces of chicken, try increasing it to 7 ounces.
Explore different sources of protein
Don’t limit yourself to traditional protein sources like chicken, turkey, or beef. Incorporate dairy, eggs, seafood, beans, tofu/tempeh, and chickpea or lentil pasta to add variety to your protein choices.
Check out some of these options that you can find at some grocery stores and convenience stores.
Consider using a protein supplement
While it’s beneficial to obtain protein from foods for satiety, other needs (like chewing or texture cravings), and nutritional benefits, protein powder can be used as a supplement if needed. Choose a protein powder that you enjoy and use it 1-2 times per day as a convenient way to increase your protein intake.
3 Comments