Researchers conducting clinical trials over several decades conducted by various institutions discovered something remarkable: those who ate more protein lost more weight and gained muscle at an accelerated rate while being less likely to experience rebound weight. Protein seemed like the perfect macro to shed fat.

However, the effectiveness of a high-protein weight loss diet doesn’t rely on miracles; its success lies instead in the mechanics of satiety, metabolism, and energy balance.

Soon, we’ll discuss these mechanics (and practical strategies for getting enough protein for weight loss). But first, let’s reveal the “secret” to weight loss.

The Secret to Weight Loss
There’s no magic formula when it comes to losing weight: there’s no perfect diet, macro ratio or exercise plan required – though eating healthily and getting more physical activity are definitely helpful steps towards weight loss. These elements alone won’t get the job done alone though!

Energy balance is at the core of weight loss. Simply put, if you consume less energy than is burned by rest and movement, weight will come off more effectively.

Conversely, if you consume more calories than your body uses up, weight will accumulate.

Does protein help with weight loss? Yes. High protein diets such as the Keto Diet may reduce hunger while increasing metabolic burn, leading to faster weight loss; however, any diet can still become overridden with overeating; even one composed solely of healthy food like Thelma!

Refined carbs (especially sugar) disrupt our reward systems and keep us craving them even after we’ve consumed a large number of calories.

How Protein Aids in Weight Loss
Now that we have explored the fundamentals of weight loss, let’s apply this logic to high-protein diets and see how protein plays its part. Protein acts to maintain an energy deficit between your energy intake and expenditure.

Studies have long revealed the power of protein foods to curb hunger hormones and provide lasting satiation. Protein promotes this effect through multiple mechanisms including:

Reducing levels of Ghrelin, the primary hunger hormone. Increasing fullness hormones such as GLP-1, Cholecystokinin, and Peptides Tyrosine-Tyrosine.
Next time you feel satisfied after eating some delicious fish, lean in and whisper: Honey, my peptide tyrosine-tyrosine is finally working its magic. Then quickly change the subject.

Protein requires more energy to break down than either fats or carbs, leading to greater energy burn while simultaneously increasing satiety and resting energy expenditure by maintaining lean mass — creating a dynamic combination that ensures energy balance.

3: Slower gastric emptying After eating a high-protein meal, your stomach takes longer to empty out completely – providing greater satiation while decreasing blood sugar spikes and subsequent snacking. This promotes fullness while simultaneously decreasing subsequent cravings and snacking episodes.

4: Ketones Reducing carbs on a high-protein, low-carb diet will increase production of beta-hydroxybutyrate ketone for improved satiety; to realize this advantage, protein must remain at high levels while carbs remain limited. The key to reaping these rewards lies within keeping protein intake higher while carbs decrease.

Switching gears briefly, let’s examine some evidence for high-protein weight loss diets:

A 2012 meta-analysis of 24 randomized controlled trials demonstrated that high-protein diets (constituting 27-35% of energy intake) led to more weight loss than standard protein diets (16-21%); another 2012 analysis of 74 trials determined that 16-45% protein diets provided more weight loss than standard proteins (5-23% energy intake); finally a 2004 trial showed that increased protein consumption during weight maintenance resulted in 50% less regain after three months.
Takeaway message is that protein’s weight-loss benefits may not always be dramatic but certainly are not negligible.

How Much Protein Should You Eat for Weight Loss? The Recommended Dietary Allowance (RDA) for protein consumption for weight loss is 0.8 grams per kilogram of bodyweight; that equates to approximately 73 grams (292 Calories) of protein intake daily for someone of 200 pounds; thus disqualifying themselves as “high-protein” sources as discussed earlier in our weight loss studies.

Assume the RDA is more of a minimum requirement; to maximize weight loss, muscle maintenance, and general wellbeing we suggest targeting at least 25% of daily calories from protein.

On a 2000-calorie diet, 25% is 500 calories; your daily protein target would then be 125 grams.

Even if your weight is stable, invest in your muscles. According to research, very active people should consume at least double their RDA to meet their nutritional requirements (which also aligns with protein targets for weight loss).

Do not stress over when to take in protein; just ensure it comes within several hours after exercising for maximum benefits. Consuming leucine will provide necessary amino acids (and help promote muscle synthesis).

How To Increase Protein In Your Diet
Accomplishing at least 25% of your calories from protein requires deliberate efforts, making protein the centerpiece of every meal and snack.

Start with your protein target and build out from there. Always ask yourself: “Can this meal provide at least 30-40 grams of protein?”

Protein sources to consider for vegetarians or vegans include meat, fish, organ meats, eggs and whey protein powder. If plant-based proteins are your choice of source then plant-based powder could also work just as effectively!

An excessive intake of 150 grams in one meal–two sirloin steaks for example!–isn’t equivalent to spreading it out over the day. Your body can only absorb up to 0.4 grams per kilogram of body weight at one time (36 grams for someone 200 pounds or under), so protein timing does matter, just not the way most people think it does.

Track Your Protein Intake

Carb Manager makes tracking protein consumption easy: just enter your meals–be it by typing, speaking aloud, or snapping a photo–and the app does the rest!

Beyond just tracking, this app enables users to set protein targets – that’s where its magic lies!

Setting and monitoring progress toward your target creates accountability and motivation, increasing your odds of achieving results.