The role of protein in weight management
Protein gets a lot of buzz as a powerhouse ingredient for weight loss. Well-known diets such as Atkins and Keto promote high protein consumption along with no or low carbs as a way to lose weight fast. Where these diets fall short is when it comes to maintaining weight over time. Patients may see success with these diets initially, but it is difficult to stay on a very low-carb, high protein diet for an extended period. Any strict diet can get monotonous, and very high protein is no exception.
Remember that any diet, whether it’s high protein, intermittent fasting, cabbage soup, whatever – is a means of caloric restriction and therefore will result in weight loss in the short term if you stick to it. Long term success is harder to maintain on any “diet”. That being said, protein is a vital nutrient that is important for maintaining a healthy metabolism, as it requires more energy for the body to break down and digest than carbohydrates or fat. When used appropriately, protein can be a very useful “tool” to help with weight loss and weight maintenance. For my own health, I consume a protein shake almost daily - especially on days that I exercise. In the context of weight loss, protein can be helpful for a number of reasons:
Protein helps to keep you feeling full and satisfied after eating, which can help reduce the temptation to snack between meals.
Protein has a high thermic effect, which means that the body uses a lot of energy to digest it. This can help to burn more calories.
Protein can help to preserve muscle mass during weight loss. When the body is in a calorie deficit, it can break down muscle tissue as a source of energy. Consuming enough protein can help to minimize this muscle loss.
It is important to note that while protein can be helpful for weight loss and management, it is still important to monitor overall calorie intake and to choose healthy sources of protein, such as lean meats, poultry, fish, beans, legumes, and nuts. The idea of eating bacon and sausage on repeat as a weight loss strategy might work in the short term, but is not sustainable long term, and is high in fat and salt which is detrimental to long term health.
There have been numerous studies conducted on the relationship between protein intake and weight loss, and some studies have shown that people following high-protein diets tend to lose more body fat and have a greater improvement in body composition compared to those following lower-protein diets. To be honest, it can feel like you’re a prisoner to protein consumption once you become aware of its benefits and the influence it can have on weight management. Much of your time planning meals is centered around how much protein you can consume, is it of high quality, etc. However, once you see the benefits in your muscle mass retention and overall weight maintenance, it will feel less like a burden and you’ll begin to see protein as a powerful tool in your arsenal of habits to maintain optimal health.
It is worth noting that the optimal amount of protein for weight loss may vary depending on a person’s age, sex, weight, and activity level. In general, adults who are not trying to lose weight are recommended to consume 0.8 grams of protein per kilogram of body weight per day. Adults trying to lose weight or who are highly active may benefit from consuming more protein - closer to 1-1.5 grams per kilogram of body weight per day. It takes a lot of planning to reach this amount of protein every day. I recommend that patients trying to lose weight or maintain weight loss (whether or not they’ve had an endobariatric procedure) work protein into their diet in a way that is lean, convenient, and tastes good. If it doesn’t meet those three criteria, it won’t be sustainable.
I drink a shake with almond milk and protein powder on most days. It’s relatively low calorie, low cost, and easy. I recommend something like this to patients that have had an endobariatric procedure because it’s easy to digest and generally leads to a feeling of fullness, while providing protein to help with muscle if they’re also trying to add weight training to their routine (which I also recommend). For those who find mixing it themselves to be one step too many, you can buy pre-made shakes in bulk as an option too. Please share in the comments what sources of protein work for you!
Many patients ask me when is the ideal time to consume protein. The answer depends on your goals. For instance, if you just worked out and your goal is muscle recovery and growth, studies show you should aim to get protein consumed within 30 minutes to 2 hours post workout. For me, this is when I end up consuming my daily shake – within 45 minutes of completing a workout. This post-workout window is often referred to as the “anabolic window” or “muscle protein synthesis window” during which your body is most receptive to nutrient uptake. Consuming protein during this timeframe helps provide your muscles with the necessary amino acids to repair damaged muscle tissue and stimulate muscle protein synthesis. The exact timing within this window is not as crucial as meeting your overall daily protein requirements, but consuming protein sooner rather than later can be beneficial.
It’s worth noting that protein intake throughout the day is also important, and not just immediately after a workout. Aim to spread your protein intake evenly across meals to support muscle maintenance and growth consistently. Meeting your daily protein needs, which vary depending on factors like activity level and goals, is more important than solely focusing on the timing of protein intake after a workout. This also helps patients avoid the mistake of not prioritizing protein on days where they don’t work out. Protein throughout the day is important regardless of whether or not you work out that day. It can still support your weight maintenance goals nutritionally whether or not you are able to fit in a workout.
Lastly, patients frequently ask me for ideas of ways to get protein into their diet. Here are some easy snacks to have on hand that are high in protein, low in sugar, and can support your nutritional needs after an ESG procedure:
Greek Yogurt: Greek yogurt is an excellent source of protein. I personally eat the Oikos Pro versions with 20g of protein per cup.
Hard-Boiled Eggs: Hard-boiled eggs are convenient and packed with protein. Definitely don’t discard the yolks – those are good for you too. Pro tip: eat these at home, not at work :)
Cottage Cheese: Cottage cheese is another protein-rich snack option. I personally find it disgusting and can’t do it, but patients tell me this is one of their staples.
Protein Bars: Look for protein bars that are low in added sugars and contain a good amount of protein. Read the labels and choose ones made with natural ingredients. I try not to rely on these, to be honest. Most of them are rather expensive, and shakes work better for me personally. If you have a recommendation, please let me know in the comments.
Nuts and Seeds: Almonds, walnuts, cashews, pumpkin seeds, and sunflower seeds are all nutritious snacks that provide protein, healthy fats, and other essential nutrients. Watch out for nuts that have been roasted in oil – that will raise the calories so high that their health benefits get outweighed pretty fast.
Jerky: Beef, turkey, or chicken jerky can be a great source of protein, especially if you choose varieties with minimal additives and low sodium content.
Edamame: Edamame, which are young soybeans, are a tasty and protein-packed snack. Boil or steam them and sprinkle a little salt on top.
Hummus: Hummus, made from chickpeas, is not only delicious but also a good source of protein. I eat it with carrot sticks, cheese sticks, broccoli florets, or on sandwiches.
Chicken breast: Not always exciting, but reliable.
Protein Smoothies: Blend protein powder with fruit, a handful of spinach, and a liquid of your choice to create a nutritious and protein-rich smoothie. Trust me that the spinach tastes like nothing once it all gets blended.
To conclude, think of protein as a powerful tool to help with building muscle and maintaining weight loss over a long period of time. Instead of trying to cut carbs out of your diet, make a practice of including more protein whenever you have the chance. Over time, this behavioral shift will support the health of your muscles and your metabolism to maintain the body you’ve worked hard to achieve.