Why do I need to eat more protein during weight loss?
You need to increase your protein intake during weight loss so that the body physiologically prioritises obtaining energy from stored fat mass instead of breaking down your muscle mass, as loss of muscle mass can contribute to a certain reduction in the body's energy expenditure.
When you are in a calorie deficit to lose weight, the body enters a catabolic (breaking-down) state in which it obtains energy from both fat and muscle tissue. Because your muscles contribute to physical function and the body's energy expenditure, a loss of muscle mass means that your daily energy expenditure decreases, which increases the risk of future weight gain.
In addition, protein is the nutrient that is best at creating satiety. Clinical studies show that when protein is broken down in the gut, the body's own satiety hormones, such as GLP-1, are stimulated, which affects your appetite, hunger and satiety. This makes you feel full for longer and reduces the risk of snacking between meals.
What does a complete protein mean?
A complete protein contains sufficient amounts of all nine essential amino acids that your body cannot produce itself and therefore needs to obtain externally through the food you eat.
Amino acids work like Lego pieces that build the protein in your body. Of the 20 different amino acids that exist, nine are essential. Animal foods such as poultry, lean meat, fish, eggs and dairy products are all classified as complete protein sources. These protein sources generally have a high protein quality and provide essential amino acids that the body uses for, among other things, muscle tissue and other proteins in the body.
How to create filling and protein-rich meals
The easiest way to create a filling and protein-rich meal is to always make a clear part of the meal a high-quality protein source, complemented by fibre-rich vegetables and slow-release carbohydrates.
A common mistake is to save most of the protein for dinner. Breakfast and snacks can easily become high in carbohydrates and low in protein. You can increase the amount of protein in your breakfast by, for example, replacing white bread with protein-rich quark, Greek yoghurt or eggs, or by adding protein powder to your porridge. These are good alternatives that contain more protein and keep you full for longer.
For those who want to eat a plant-based diet: Dietary advice and tips
If you prefer a plant-based diet, it is good to eat varied protein sources throughout the day, such as certain grains and pulses, so that the body can piece together a complete amino acid profile.
Most plant-based foods have lower levels of one or more essential amino acids. Some plant-based protein sources, such as soya or quinoa, have a very good amino acid profile. However, a vegetarian or plant-based diet is rarely a problem in practice. Fortunately, the body is capable of temporarily storing amino acids, which means that if you eat beans for lunch and oats for dinner, the body combines these to obtain the essential amino acids it needs. Excellent vegetarian protein sources include tofu, edamame beans, lentils and bean pasta. Dried soya beans, for example, contain as much as 34 grams of protein per 100 grams and are a very good option for those who want to build muscle on a plant-based diet.
Medical weight loss and muscle mass at Yazen
At Yazen, evidence-based medical treatment for obesity is combined with continuous guidance from registered dietitians and physiotherapists to help preserve muscle mass during weight loss.
When modern medicines reduce your appetite, your portion sizes become smaller. When portion sizes decrease, it becomes particularly important that your food contains enough protein and other nutrients. Our healthcare team can help adapt your daily protein target to your individual needs. An intake of 1.5 to 2.0 grams of protein per kilogram of your target weight is often recommended, which, in combination with strength training, can help preserve or improve muscle mass and physical function.
Frequently asked questions about protein and weight loss
How do I know that I am getting enough protein?
You can make sure that you are getting enough protein by calculating around 1.5 to 2.0 grams per kilogram of your expected target weight and actively including a clear protein source, such as chicken, beans or quark, in all three to four meals of the day. Keeping a food record for a week is an effective way to check your average intake.
Which foods provide the most protein per 100 g?
Lean meat, chicken breast (around 23 grams per 100 grams), dried soya beans (around 34 grams per 100 grams), tuna (around 24 grams per 100 grams), hard cheese such as Parmesan (around 42 grams per 100 grams) and pure whey/casein protein powder (around 75 to 80 grams per 100 grams) are among the foods that provide the most protein per 100 grams. When comparing foods in shops, it is helpful to read the nutrition label and choose options with a high proportion of protein in relation to their calorie content (protein per calorie).
Do I have to eat meat, fish or eggs to reach my goals?
No, you absolutely do not have to eat animal products to succeed with your weight loss or muscle building. Clinical studies show that a well-planned and varied plant-based diet, based on foods such as soya, tofu, beans, lentils and quinoa, provides equally good results for muscle preservation as animal-based alternatives.
Can nuts and seeds help me reach my protein target?
Nuts and seeds provide a smaller amount of protein as well as very important and healthy unsaturated fats, but they are also calorie-dense. Pumpkin seeds, for example, contain 25 grams of protein per 100 grams, making them a good complement. However, trying to meet your protein needs primarily through nuts quickly results in an enormous calorie surplus. They should therefore be eaten as a nutritious complement, around one tablespoon per day.
Does it matter when I eat my protein during the day?
Research shows that total protein intake over the course of the day is an important factor for preserving and building muscle mass, rather than you having to compulsively eat protein immediately before or after a workout. Spreading your protein intake across the day's meals can help support muscle building and muscle preservation.
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