How Does a High Protein Diet Aid Weight Loss?

One of the key benefits of a high protein diet is its ability to boost metabolism. Our body requires energy to break down and process the food we eat. This is known as the thermic effect of food (TEF).

Protein has the highest thermic effect among all macronutrients, meaning it requires more energy to digest and absorb compared to carbohydrates and fats. This no effort increase energy expenditure contributes to you burning more calories throughout the day.

AKA – it increases your total daily energy expenditure (TDEE) without even trying, and that’s a good thing.

Ever wondered why protein-rich meals keep you feeling fuller for longer? It's because protein has a satiating effect, which means it reduces feelings of hunger and helps control cravings.

How does it do that?

Well, when we consume protein, it triggers the release of hormones that signal fullness, such as peptide YY and glucagon-like peptide-1 (GLP-1). By curbing hunger pangs and reducing overall calorie intake, a high protein diet can support weight loss goals.

Losing weight is not just about shedding fat; it's also important to preserve muscle mass. You see, muscle is metabolically active tissue that helps burn calories even at rest and a high protein diet can assist in preserving muscle mass during weight loss.

In fact, research has shown that consuming an adequate amount of protein not only prevents muscle loss but may also promote muscle growth when combined with exercise. So, not only will you be losing fat, but you'll also be maintaining and improving your muscle tone – whoop whoop!

Now that we understand the benefits of a high protein diet, let's compare it to other popular weight loss diets.

Low-fat diets have been a common approach to weight loss for decades. While reducing fat intake can be beneficial, it's important to choose the right types of fats and not eliminate them entirely.

Unlike low-fat diets, high protein diets have the advantage of promoting satiety, which can reduce the inclination to overeat or indulge in unhealthy snacks.

Low-carb diets, such as the ketogenic diet, have gained significant popularity in recent years. While low-carb diets can lead to initial weight loss, they may be difficult to sustain in the long run.

High protein diets, on the other hand, offer a more balanced approach by providing the necessary nutrients while still supporting weight loss goals. Additionally, protein helps regulate blood sugar levels, which can be beneficial for individuals with insulin resistance or diabetes.

Before we move on, we would like to make one thing very clear… there are NO BAD MACRONUTRIENTS.

Fats, Carbs and Protein all have a place in your daily diet, and cutting one out in favour of another does nothing but simply promote an extreme diet ideology.  If your goal is to live healthily – trust us – an extreme diet is not the way to do so.

The best “diet” is a balanced diet so your body can thrive without losing an essential macronutrient in the mix.

So, have we done it?  Have we shown you how a high protein diet can aid your weight loss journey? Yes? FAB – now that you get it (and we’re so glad you do), here are some practical tips to ensure you're getting enough protein to hit that high protein goal.

The recommended protein intake varies depending on factors like age, gender, weight, and activity level. As a general guideline, aim for about 0.8 grams of protein per kilogram of body weight.

However, individuals engaging in intense physical activity or strength training may need higher amounts, approximately 1.2-2 grams of protein per kilogram of body weight.

Make sure to incorporate a source of protein into every meal. This could be eggs or Greek yogurt for breakfast, lean meats or legumes for lunch and dinner, and cottage cheese or protein shakes for snacks.

While protein is essential, excessive intake of calories can hamper weight loss efforts. Be mindful of portion sizes and balance them with other macronutrients, such as healthy fats and carbohydrates.

Don't limit yourself to a few protein-rich foods. Experiment with a variety of sources to keep meals interesting and prevent boredom. Try incorporating plant-based proteins like quinoa, lentils, and chickpeas into your meals for added fibre and nutrients.

Drinking enough water is key to supporting a healthy metabolism, digestion, and nutrient absorption. Adequate hydration is especially important when following a high protein diet as it helps the body process and utilise the protein efficiently.

Incorporating a high protein diet into your weight loss journey can be a delicious and effective way to shed those extra pounds. By boosting metabolism, promoting fullness, reducing appetite, and preserving muscle mass, protein becomes a powerful ally in achieving sustainable weight loss goals.

Remember to set protein intake goals, include protein in every meal, be mindful of portion sizes, and experiment with different protein-rich foods.

By following these tips, you can enjoy the benefits of a high protein diet while nourishing your body and achieving long-term weight loss success.

• Acheson, K. J., et al. (2011). Protein choices targeting thermogenesis and metabolism. American Journal of Clinical Nutrition, 93(3), 525–534.
• Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 101(6), 1320S–1329S.
• Norton, L. E., et al. (2019). Optimal protein intake to maximize muscle protein synthesis and lean mass. Journal of the International Society of Sports Nutrition, 16(1), 6.
• Protein choices targeting thermogenesis and metabolism - https://academic.oup.com/ajcn/article/93/3/525/4597688
• The role of protein in weight loss and maintenance - https://academic.oup.com/ajcn/article/101/6/1320S/4564492
• Optimal protein intake to maximize muscle protein synthesis and lean mass - https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0329-x
• Protein: Why it's important for weight loss - https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/high-protein-diets/faq-20058207
• The benefits of protein - https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
• Dietary Supplement Fact Sheet: Protein - https://ods.od.nih.gov/factsheets/Protein-HealthProfessional/