How Can You Loose Weight With a High Protein Diet

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protein to loose weight

Everyone tries to lose fat at some point of time in their life. A few want to lose overall fat and hence weight loss. Others want to lose fat from a certain part of the body to look better. But what people do not understand that dieting and exercise are not long-term solutions. Long term effect might be the opposite. So, if you want to lose weight – try a high protein diet.

What protein does in the body

Protein is the building block of the body. They are the structural component makers of all the cells and tissues. They play a vital role in many enzymes, hormones, and the immune system. Proteins help the body undergo repair, maintenance, and replacement of cells. Although some protein is synthesized by recycling old protein, that is very limited. Hence dietary protein is vital to keep up with the body’s amino acid demand.

Why exercise and dieting is bad

When we move around or we do any work, our body consumes energy. The muscles consume this energy to perform tasks. As brought out by many, a weight loss program should be simple. Calories in should be less than calories out. If you are calorie deficient then you will lose weight, no matter what. However many still complain that despite dieting and exercise (both cardio and weight training), after an initial loss the situation becomes stagnant. The most important aspect which they are missing is rest metabolic rate. 

When we sleep or are at rest, our body continues to perform functions. We know that maintaining a muscle requires more energy. However, when we restrict diet, we not only lose fat, we also lose muscle mass. This leads to slowing down of metabolic rate as the body goes into β€˜starvation mode. If however, we maintain a high protein intake, besides other benefits which we will talk about a little later, we will preserve our muscle mass or maybe increase it. Hence we will consume more energy even at rest. This will enable us to lose fat and succeed in our weight loss program.  

Protein supports a high metabolic rate 

Protein digestion makes the body consume more energy. This is the thermic effect of food (TEF). A high protein diet significantly boosts metabolism and leads to higher calorie burn (about 80 to 250 more depending on the intake). 

Protein promotes fat burn

All human begins are made of mainly three types of muscle fibers (Type-I, Type-II, Type –IIA). It is surprising to know that the number of these fibers and their distribution never change. That means I cannot increase the muscle fiber in the body. But I can increase the mass, strength, flexibility, range of motion, etc. The type-I muscle fibers use fat as fuel. Protein intake maintains these muscles and enables the body to use them more often. 

Protein gives satiety for a longer duration 

A protein diet has fewer calories. It also moves at a slower rate in our digestive system. This leads to consuming few calories in a diet and then not feeling hungry for a longer time. This duo makes it easier to lose weight and maintain muscle mass.

Aging with fitness

As we age, we tend to lose muscle mass. This also contributes to a slower metabolic rate. As explained earlier, muscle mass will lead to fewer calorie consumption at rest. However, if we want, we can maintain our muscle mass by weight training and a high protein diet.

How much protein to take

Protein intake is proportional to body weight and activity level. Also, your aim will determine that. If you want to lose weight, you will have to take more than if you want to maintain weight or current muscle mass. The general rule is that you must have proteins in grams equal to 0.8 times your body weight. (60 Kg person must have at least 48grams of proteins). General males have higher requirements. The activity factor varies from 1.25 times to 2.25 times. That means instead of 0.8, you need to take this factor into account depending on the activity being mild, moderate, intense, or very intense. A weight loss program may require an additional protein so you will have to increase the factor by 0.5 to 1.0. To make things easy for you we have a protein calculator on our website.

Eat Protein – Lose Weight

Losing weight must be a constructive process and not destructive. By taking a high protein diet, we ensure that we support healthy body and organ system functions. However, when you decide to take a high protein diet, it is important to calculate correctly and then ensure that you take the appropriate quantity. One must not consume too much protein too. For weight maintenance consider a healthy diet distribution of 4:4:2 (Protein: Carbs: Fats). For weight loss and muscle gain, you can modify the percentage but maintain the balance.

8 thoughts on “How Can You Loose Weight With a High Protein Diet

  1. Hey great article. It was interesting while going through the entire article. Yes I agree that everyone loves to have a slim and smart body. No one likes to be fat. Protein is the building block of the body. All cells and tissues have structural components made by them. Many enzymes, hormones, and the immune system all rely on them.

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