To understand weight loss, it is necessary to understand that weight loss is tied to the body’s basic energy requirements. Each individual has a daily “energy” requirement based on lifestyle, exercise, age, body composition, and a variety of other factors. This is often referred to as Total Daily Energy Expenditure (TDEE), which represents the total number of calories your body needs to maintain its current weight.
Each day’s energy requirements are derived from the proteins, fats and carbohydrates in the foods we consume. If you don’t intake enough energy (what is referred to as calories), your body will meet its TDEE by drawing down on energy reserves already found in the body. This “draw down” is when weight loss occurs because the daily calorie intake is negative in respect to your energy needs.
When in a deficit, your body prefers to use carbohydrates as its primary energy source because they can be quickly converted into glucose, which is used for energy. In a calorie deficit, the body first depletes its glycogen stores before beginning to break down fat stores for energy. Protein is generally used as an energy source only when carbohydrate and fat stores are low.
Protein’s Role in Weight Loss
Preserve Lean Muscle Mass
Protein plays a critical role in preserving lean muscle mass during weight loss. When you're in a calorie deficit, your body may start to break down muscle tissue for energy if it doesn't get enough protein. Consuming enough protein helps protect muscle tissue, ensuring that the majority of weight lost comes from fat rather than muscle. This is crucial because maintaining muscle mass not only supports a healthy metabolism but also contributes to overall strength and physical function.
Burn More Calories
Energy from protein is different. Unlike calories from fat and carbohydrates, the body uses more energy to break down protein. The body consumes more calories digesting and processing protein into energy than it would convert other energy sources. This process, known as the thermic effect of food (TEF), can contribute to a slight increase in calorie expenditure, which helps to support weight loss. By including more protein in your diet, you may increase the number of calories your body burns at rest, helping you create a larger calorie deficit without needing to drastically cut your food intake.
Store Less Body Fat
Protein can help to reduce the amount of body fat stored by promoting feelings of fullness and reducing overall calorie intake. High-protein meals and snacks can help curb your appetite, making it easier to stick to a caloric deficit without feeling deprived. Additionally, protein helps maintain muscle, which in turn keeps your metabolism active. This means your body is less likely to store extra calories as fat since it needs more energy to support muscle mass.
Effective Protein Supplementation
To ensure you're eating enough protein on your weight loss journey, pay attention to how full and satisfied you feel after meals, as well as your energy levels throughout the day. It's always a good idea to consult with your doctor or a nutritionist to determine the right amount of protein for your specific needs and to make sure your diet supports your overall health goals.
If you need to increase your protein intake during your weight loss journey, then the protein supplements you choose should provide adequate amounts of high-quality protein while also remaining low in total calories, fat, and carbohydrates. And remember, high protein supplements won’t help you lose weight unless you’re in a calorie deficit. In the absence of a restricted-calorie diet, excess protein, just like excess fat and excess carbohydrates, will be converted to fat.