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Proteins – their role in weight loss
Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist. All articles by the author ➤
I do not exaggerate when I say that proteins are perhaps the most important component necessary for maintaining weight and for weight loss. When we lack proteins in our diet, protein starvation occurs. The body begins to use its own proteins from our muscles, leading to muscle atrophy. In such a situation, losing weight becomes nearly impossible, and maintaining weight becomes challenging as well! Remember the rule: fats are oxidized only in the mitochondria (special energy substances) of muscle cells! It's simple: no muscles – no weight loss! Therefore, no matter how meager your diet may be, proteins must be consumed in sufficient quantities, especially if you are engaging in physical activities! Proteins are divided into animal and plant-based categories. Animal proteins are found in products such as:
Plant-based proteins are primarily found in:
Animal-based proteins are considered complete proteins. This means they contain a more balanced amino acid composition and are better absorbed by our bodies. Plant-based proteins are considered less complete, as they have a less balanced amino acid profile. However, it's wrong to think that our diet should consist only of animal proteins! In fact, this is incorrect and even harmful to our bodies! The thing is that excessive intake of some amino acids (components of proteins) and a deficiency of others can lead to chronic deficits in protein synthesis in the body. Therefore, to meet the body's amino acid needs, it is essential to consume both animal and plant-based foods simultaneously. Consuming high-quality (animal) protein in combination with low-quality (plant) protein improves the absorption of the latter. This is because the missing amino acids from the plant protein are taken from the more complete animal protein. How does this look in practice? For example, if you have an omelet for breakfast with a slice of whole grain (or rye, bran) bread—that is a balanced meal regarding proteins, fats, and carbohydrates. Add some vegetables to this, and your breakfast will also be complemented with fiber and healthy carbohydrates. For lunch, you could have a piece of meat or fish, supplemented with plant-based protein in the form of buckwheat, beans, pasta, etc. And again, don’t forget the vegetables! Now let’s talk a little about the numbers. The body uses about 30% more energy to break down proteins than it does for carbohydrates and fats. This increases energy expenditure, while consumption decreases—leading to weight loss. And since it takes time to process and absorb protein, including all types of protein in your diet will keep us feeling full for a long time (around 3-4 hours). Note that the minimum amount of protein intake with food while following any dietary restriction should be approximately 70 grams of protein per day for men and 60 grams for women. Going below this threshold is dangerous for health. If a person engages in physical activity, especially intense workouts, this must be taken into account to create an adequate and balanced protein diet. Of course, the daily protein intake will be much higher. I believe that maintaining protein (muscle) mass, especially during the process of treating obesity, is a primary task for a dietitian. So, let's summarize. Proteins are necessary for us in the process of weight loss and maintenance for:
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