In today's world, we hear this all the time ... increasing your protein intake can help you lose fat. While this is true to some degree, it may not be in the way you might think.
So, let's dive into protein's role in fat loss, backed by real research.
Does Protein Burn Fat?
So, does protein burn fat? Or what's with all this talk about protein for weight loss? Let's dig into the science behind this...
Eating a specific nutrient can't directly cause your body to just lose fat. You lose weight and burn fat when you eat fewer calories than you need for energy. This is referred to as a "calorie deficit."
When your body is in a calorie deficit, your body is forced to use stored fats, carbohydrates, and muscle tissue to fuel your activities (1).
However, that doesn't mean protein can't help with weight loss. In fact, higher-protein diets can lead to more fat loss when combined with a calorie deficit (2). While protein itself doesn't magically burn fat, it plays a crucial role. For you to fully understand this, you need to know the difference between weight loss and fat loss.
Weight Loss, Fat Loss, and the Role Protein Plays
Most of us default to the term "weight loss" to describe New Year's resolutions, toning up, or leaning down ... but what the majority of us really want is "fat loss."
Because remember, in a calorie deficit, your body can pull from carbs, fats, and muscle tissue. So, weight loss would just describe any weight that your body loses. Fat loss, on the other hand, is a goal of losing just body fat while sparing muscle tissue.
This means we actually want to make sure we prevent as much muscle loss as possible while in a calorie deficit. This is what can help us get a more "toned" and "lean" look instead of just looking smaller. Plus, maintaining muscle mass during weight loss is crucial for long-term success (3).
By keeping more muscle mass, you can maintain a higher metabolic rate. In the long run, this can help with greater fat loss and keeping the fat off!
The Role of Protein in Muscle Preservation
Muscle is the most metabolically active tissue in the body. Protein is what feeds the muscle ... They're the building blocks of muscle! 20-30 grams of a complete protein source in a single sitting supplies muscle with the amino acids it needs to repair and preserve itself (4).
When you're in a calorie deficit, eating enough protein can help preserve more muscle. Does that make sense? That way, more of your overall weight loss can come from stored fat and carbohydrates as opposed to muscle.
Complete Protein Sources
If you are wondering what a complete protein source is ... it's more than simply finishing your plate. Complete proteins are protein sources with an amino acid profile that contains all 9 of the essential amino acids. These amino acids are termed "essential" because the human body can't make them on its own (5). Therefore, we must get them through our diet to build and maintain our bodily tissues.
Not every protein source contains all of the essential amino acids you need. That's why it's important to make sure you pay attention to where your protein sources are coming from. Most complete proteins are found in animal sources like meat, fish, eggs, and some dairy products.
If you get your protein from these sources, you could be getting all of the essential amino acids. If you typically stay away from these animal sources though, you may want to look into supplementing your protein. This is why vegan protein powders are so popular amongst plant-based dieters.
With all this being said though, you'd still want to track how much protein you're getting every day. So, how much do you need?
How Much Protein Do You Need?
While the current Recommended Daily Allowance (RDA) for protein is 0.8 g/kg (0.36 g/lb), research shows this is just the minimum to avoid deficiency (7).
For active individuals looking to lose fat while preserving muscle ... you'd want between 1.6–2.2 g/kg (0.73–1.0 g/lb) of body weight (8).
Allow me to simplify this. I recommend eating 1 gram of protein per pound of lean body weight! It's an easy rule of thumb to follow in order to make sure you get enough.
The Thermic Effect of Protein: Another Benefit For Fat Loss
An additional benefit of consuming protein is that it can help support your overall metabolism. This is possible through something known as its "thermic effect." Studies show that the thermic effect of different macronutrients varies significantly (9):
Fat: Roughly 0-5% of the calories you consume are burned through digestion.
Carbs: Roughly 5-15% of the calories you consume are burned through digestion.
Protein: Roughly 20-35% of the calories you consume are burned through digestion!
Basically, your body spends a lot of energy breaking down the protein you eat. That just means you'll burn more calories eating protein than you would other nutrients! At the end of the day, this can help contribute to your overall calorie deficit.
Key Benefits of a High-Protein Diet for Fat Loss:
Curious about all the ways protein can help support fat loss? This list is it...
• Increased satiety and reduced hunger (10)
• Better preservation of lean muscle mass
• Higher thermic effect, leading to more calories burned
• Improved recovery
• Reduced cravings and better dietary adherence
Getting Enough Protein For Fat Loss
As you can see, protein can play a big role in achieving better fat loss results. While the reason "why" isn't as cut and dry as you may have thought ... all of this information can be important to know to support you on your journey!
Where most people struggle with their fat loss actually happens to be diet. I know for me, and for most of the people I've helped in the past, getting enough protein in particular can be a challenge.
If you struggle to get enough of the complete protein sources you need, this is where protein supplements could be very helpful.
At 1st Phorm, our mission is to help real people earn real, long-term results. We know you don't take shortcuts when it comes to your goals. That's why we don't take any shortcuts when it comes to the products that can help support your goals.
Our protein supplements are no exception to this commitment! Plus, we offer a wide variety of them. I'm talking about everything from protein powders to protein bars, protein sticks, and plant-based protein options!
For a high-quality protein blend you can mix up on the go, I'd recommend Level-1. Level-1 is absolutely delicious, and it has been a staple in my routine for years.
What I love most about Level-1 is that it doesn't taste chalky or gritty. In fact, it mixes up smoothly and is easy to toss right in some water or milk. Try Level-1 for yourself today!
...and if you're a vegan or follow a plant-based lifestyle, we also offer Vegan Power Pro. It's an exceptional plant-based protein powder that can help support your goals just as well.
For all our other protein supplements, you can shop for them here.
As always, if you have any questions in the meantime, don't hesitate to reach out!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Halton, T L, and F B Hu. "The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review." Journal of the American College of Nutrition, 2004.
(2) Leidy, H J, et al. "The Role of Protein in Weight Loss and Maintenance." American Journal of Clinical Nutrition, 2015.
(3) Phillips, S M, and L J Van Loon. "Dietary Protein for Athletes: From Requirements to Optimum Adaptation." Journal of Sports Sciences, 2011.
(4) Morton, R W, et al. "A Systematic Review, Meta-analysis and Meta-regression of the Effect of Protein Supplementation on Resistance Training-induced Gains in Muscle Mass and Strength." British Journal of Sports Medicine, 2018.
(5) Wu, G. "Dietary Protein Intake and Human Health." Food & Function, 2016.
(6) Mamerow, M M, et al. "Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults." Journal of Nutrition, 2014.
(7) Wolfe, R R, et al. "Optimal Protein Intake in the Elderly." Clinical Nutrition, 2008.
(8) Helms, E R, et al. "A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes." International Journal of Sport Nutrition and Exercise Metabolism, 2014.
(9) Westerterp, K R. "Diet Induced Thermogenesis." Nutrition & Metabolism, 2004.
(10) Leidy, H J, et al. "The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men." Obesity, 2011.
