Why IncreaseProtein Intake For Fat Loss?
Protein is an essential building block for life. It also plays a key role in getting leaner through a variety of mechanisms. Unfortunately, too many people - especially in midlife - fear eating more protein.
A study in the American Journal of Clinical Nutrition compared the effects of two hypo-caloric diets on fat loss and lean muscle in people training regularly; one diet contained double the standard recommended daily protein intake and the other triple the recommended dose. The results were impressive. The group consuming 3x the daily requirements or 2.4g/kg bodyweight daily of protein had the greatest fat loss, as well as lean muscle gains, while consuming a hypo-caloric diet. (1)
In fact, protein is such a powerful stimulus for weight loss that all studies comparing diet ‘x’ versus diet ‘y’ must equate for protein. What does this mean? Whatever diet is consuming more protein is likely to see superior results, thus researchers ensure the protein intake between the groups is the same.
Is Protein Harmful for the Kidneys?
Of course, there is a false narrative around the interwebs that protein is potentially harmful. Is protein safe to consume in the long-term for your health.
Professor Stuart Phillips, PhD from McMaster University, world expert on protein metabolism, knows the state of the scientific literature around protein better than most. Phillips is quick to state that in healthy functioning kidneys, there are absolutely no adverse impacts on your kidney health.
In fact, new research shows people consuming up to 3.0g/kg for an entire year show - well above the 2.4g/kg in the aforementioned study and almost triple the minimum of 1.2g/kg/day I recommend for adults in midlife - shows with no negative impacts on kidney function.(2)
To sum up, a high protein intake is not bad for your kidneys, end of story.
Benefits of Protein for Fat Loss?
Protein plays a number of important roles when it comes to fat loss. First, it helps to protect you from losing muscle when you’re in a caloric deficit and losing weight. This is crucial; you want to lose body-fat and not muscle.
Next, protein has a high ‘thermic effect’ which means it costs your body energy (aka - calories) simply to process and eat it at a 3-fold greater rate than carbs or fats.
Protein also helps with satiety, preventing you from getting strong cravings throughout the day so you don’t over-indulge in processed snacks.
Lastly, protein is like nature’s multi-vitamin. What often gets overlooked is that as you increase your protein intake, you also increase your intake of essential vitamins and minerals.
Where to Start with Protein Intake?
How can you get started implementing more protein into your routine? You want to think of the ‘3 Ts’ pf protein intake:
Protein Total (how much you eat in a day)
Protein Timing (dividing it evenly through the day)
Protein Type (eating a variety of protein types)
Check my recent video for Under Armour and My Fitness Pal to walk you through the process.
To Sum Up
If fat loss is your goal, a great place to start is to increase your protein intake, divide it throughout the day, and consume a variety of plant and animal-based sources. If you can get into this habit, you’ll set yourself up for success in the long run.
Dr. Marc Bubbs ND, MSc, CISSN, CSCS