Why is protein so important when you want to lose weight?
A high protein intake during weight loss is crucial because protein stimulates the body's satiety hormones and reduces the risk of muscle mass breakdown.
When you lose weight, the body inevitably loses both fat tissue and a certain amount of fat-free mass, which includes your muscles. Because muscle tissue increases energy expenditure, reduced muscle mass means that your basal metabolic rate (BMR) decreases. A sufficiently high protein intake provides the muscles with the amino acids needed to repair and maintain this tissue to a greater extent.
Protein is also unbeatable from a satiety perspective. Clinical research shows that protein-rich meals release satiety hormones in the gut, such as GLP-1 and PYY, which send stronger signals to the brain that you are full. Protein also has a high thermic effect (TEF). This means that the body uses more energy simply to break down protein compared with fat and carbohydrates. This effect contributes to your energy expenditure and can help you maintain your weight.
How much protein should you consume per day?
An optimal intake during weight loss is around 1.5 to 2.0 grams of protein per kilogram of body weight per day, which in obesity care is usually calculated based on your expected target weight. This higher protein requirement is necessary to prevent loss of muscle mass and maintain a higher metabolic rate.
For an adult of normal weight who is sedentary, the general recommended intake is around 0.8 grams per kilogram of body weight to avoid an excessively low protein intake. However, there is a big difference between the amount required to survive and the amount needed to optimise body composition. When you are in a calorie deficit, the body's need for protein increases considerably to prevent it from breaking down its own muscle tissue. Protein requirements are also higher for older people, and a higher protein intake can also help counteract age-related muscle loss.
What are the best protein sources during a calorie deficit?
The most effective protein sources during a calorie deficit are foods that contain a complete amino acid profile in relation to a smaller number of calories, such as lean meat, poultry, fish, eggs and low-fat dairy products. These foods contain important nutrients in addition to protein, making them excellent options for eating more protein without unnecessarily increasing calorie intake.
A useful concept is to think about "protein per calorie". A food can contain protein while also containing a large amount of fat, which quickly increases your calorie intake. It is therefore better to choose options with a higher protein content and lower fat content to maintain the calorie deficit.
Here are examples of high-quality sources:
- Animal-based: Chicken breast, fish, prawns, egg whites and plain quark (0% fat).
- Plant-based: Tofu, tempeh, edamame beans, red lentils and quinoa.
Soy-based products are particularly interesting if you eat a plant-based diet, as soy is one of the few plant sources that contains all nine essential amino acids in the right proportions. Other plant-based options may need to be combined to provide complete protein.
How can I easily increase my protein intake in everyday life?
The easiest way to increase your protein intake is to make a clear source of protein the basis of every meal, particularly breakfast and snacks, where intake has traditionally often been low. Eating more protein at every meal and snack helps increase satiety and stabilise energy levels throughout the day.
Many people tend to save most of their daily protein for dinner. To support consistent hunger and satiety, and ensure that you get enough protein each day, you are advised to spread your protein intake evenly throughout the day. One method is to eat regular meals to ensure a healthy nutrient intake without needing to weigh your food.
Supplements such as protein powder can also make it easier to get enough protein in everyday life. If your appetite is low, which is common during medical treatment for overweight and obesity, a shake provides a convenient and practical way to get more protein and keep your protein intake at a sufficiently high level.
The role of exercise in making protein effective
Eating protein-rich foods alone does not preserve your muscle mass on its own. The muscles need to be mechanically loaded through regular strength training so that the body preserves as much muscle mass as possible during weight loss.
When you do strength training, microscopic damage occurs in the muscle tissue. During the subsequent recovery phase, the body uses amino acids from the food you have eaten to repair the fibres, making the muscle stronger. The combination of a consistent calorie deficit, heavy resistance and a sufficient amount of protein is the best way to preserve your muscle mass and build a stronger, firmer body.
A holistic approach with the Yazen model
At Yazen, evidence-based medical treatment for obesity is always combined with structured guidance from dietitians and doctors to ensure that your weight loss takes place in a healthy and safe way.
Modern weight-loss medicines effectively reduce your hunger, which often leads to a significant reduction in food intake. This makes it even more important that the food you eat is nutritious. Our multidisciplinary healthcare team helps you calculate your individual food requirements and increases the likelihood that the weight you lose consists of harmful visceral fat rather than muscle tissue. We also offer options and support to help you get more protein per day, for example through protein powder or other protein-rich foods.
Frequently asked questions about protein and weight loss
What is enough protein for effective weight loss?
A sufficient protein intake during weight loss is often around 1.5 to 2 grams of protein per kilogram of target weight per day. Protein helps increase satiety and protect muscle mass when the body is in a calorie deficit. Good sources of protein include fish, eggs, chicken, pulses, tofu and quark.
Is protein really more filling than fat?
Yes. Both clinical studies and satiety indexes show that protein provides by far the strongest satiety signal to the brain per calorie consumed. This is due to the release of gut hormones and the fact that protein takes longer for the digestive system to break down.
Do I have to eat red meat to get complete protein?
No, a well-planned plant-based diet can provide complete protein and work very well during weight loss. The important thing is to eat a varied diet and supplement with recommended dietary supplements. By combining, for example, pulses (beans, lentils) with grains (oats, wholegrains), the body gets all the essential amino acids it needs to reduce the loss of muscle tissue.
Does protein affect my metabolism?
Yes, protein has the highest thermic effect of all nutrients. Up to 20 to 30 per cent of the calories in protein are used during the digestive process alone, compared with 0 to 3 per cent for fat. This results in a marginal increase in energy expenditure compared with the intake of other nutrients.
When is the best time to consume protein during the day?
Research shows that total protein intake throughout the day is considerably more important than exact timing, such as the much-discussed "anabolic window" immediately after exercise. For the best muscle-preserving effect, you should aim to spread your protein intake evenly throughout the day, with at least 20 to 30 grams per meal and snack.
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