People often choose a high-protein diet with goals like losing weight or building muscle mass.
The logic is simple: by eating more protein, you might feel fuller for longer and reduce overall calorie intake, or you might support and enhance muscle building during workouts.
But does this approach actually work for weight loss? What does the research say? In this guide, we’ll dive into the science behind the high-protein diet and discuss its effectiveness for losing weight and building muscle.
Can You Lose Weight on a High-Protein Diet?
Research suggests that eating more protein than the usual recommendation (0.80 grams per kg of your body weight per day) can help you lose weight [1].
Not just that, it can also change your body composition – meaning you might lose fat but keep your muscle (what we call fat-free mass) [1].
Additionally, longer-term clinical trials have also shown high-protein diet can prevent weight regain after weight loss [1].
How Does It Work?
- Feeling Fuller: Protein makes you feel more satisfied after eating. This happens because it increases hormones that reduce hunger, helping you eat less overall [1].
- Burning More Energy: Eating more protein could boost your resting metabolic rate (how much energy your body uses when resting) and diet-induced energy expenditure (the energy your body uses to digest food) [1, 2].
- Making Glucose: Protein helps with a process called gluconeogenesis – where your body makes glucose (sugar) from fats and proteins. This process uses energy, which might aid in weight loss [1].
So, by increasing the amount of protein in your diet, you might find it easier to lose weight due to these factors.
Does a High-Protein Diet Reduce Belly Fat?
Researchers have found that consuming a high-protein diet can lead to greater reductions in belly fat and overall body fat compared to a standard diet [3].
Based on current findings, a high-protein diet can effectively improve body composition and weight [4].
How Much Weight Can You Lose on a High-Protein Diet?
The weight and body fat loss from a high-protein diet varies from person to person. Let’s look at what some studies say:
- In one study with 65 participants, about 35% of those on a high-protein diet lost over 10 kg in 6 months [5].
- Another study found that people following a high-protein diet lost an average of 3.6 kg in 3 months [6].
- A third study showed that those on a high-protein diet lost more weight than those on a standard-protein diet, with an average weight loss of 7% [7].
Overall, it seems that a high-protein diet often leads to more weight loss compared to a standard diet. Plus, it might also help prevent weight regain after losing weight [1].
Is a High-Protein Diet the Fastest Method of Losing Weight?
Whether a high-protein diet is the fastest way to lose weight depends on several factors, including your starting body weight and how many carbs and calories you consume. Generally, if you have more weight to lose at the start, you’re likely to see faster weight loss.
Most clinical trials studying high-protein diets span 3-6 months. In one study, some participants lost over 10 kg in 6 months on a high-protein diet. However, it’s important to note that not everyone in this study lost more than 10 kg, even though they lost more weight on average compared to those on a standard diet [5].
So, while a high-protein diet might not be the quickest route to weight loss, it’s shown to be effective in improving body composition
Additional Benefits of a High-Protein Diet
Besides helping with weight loss, a high-protein diet can offer some other health advantages, such as:
- Boosted Muscle Strength: Proteins are the building blocks for your muscles. So, when you eat more protein and combine it with the right amount and intensity of exercise, you can enhance your muscle growth and strength [8].
- Better Heart Health: Some studies suggest that high-protein diets for weight loss can have a positive impact on your cholesterol and lipid levels. They might also help lower blood pressure [9,10]. However, it’s important to choose the right kinds of protein. Proteins rich in saturated fats can be bad for your heart, while plant-based proteins like nuts and seeds can be heart-healthy.
- Improved Blood Sugar: Increasing your protein intake may help control blood sugar and glucose levels, especially in people with Type 2 diabetes [11].
Getting Started on a High-Protein Diet
There are no hard-and-fast rules on how much protein to eat on a high-protein diet. But, in general, you can start by consuming enough proteins to meet 20-25% of your total daily energy intake.
- One gram of protein = 4 calories. If you consume a total of 2,000 calories each day, you should aim for about 100 grams of protein daily.
Foods High in Protein
A great way to increase your protein intake is to stock up on protein-rich foods. Some healthy sources of protein include the following:
- Lean beef
- Lean meats, like chicken breast and turkey breast
- Lentils, legumes, and beans
- Cottage cheese
- Greek yoghurt
- Higher-protein veggies, like broccoli and mushrooms
- Almonds and other nuts
- Pumpkin seeds and chia seeds
Before starting on a high-protein diet or making any other significant changes, it’s always best to consult your dietitian, nutritionist, or healthcare provider.
Considerations Before Beginning a High Protein Diet for Weight Loss
Protein Quality: It’s important to choose high-quality proteins for a high-protein diet. Opt for lean meats, poultry, fish, and soy products like tofu, as they contain all the essential amino acids your body needs for muscle growth and health.
Fiber Inclusion: Don’t forget to eat plenty of fiber. This helps control hunger and supports gut health. Include whole grains, fruits, vegetables, and legumes in your meals to stay full and aid digestion.
Hydration: Keep hydrated, especially on a high-protein diet, to help your kidneys function properly. Drink lots of water, enjoy herbal teas, and eat water-rich foods like cucumbers and watermelon.
Micronutrients: Ensure you’re getting enough vitamins and minerals by eating a variety of colourful veggies. Include nutrient-rich foods like spinach, carrots, broccoli, and nuts in your diet. A multivitamin supplement can also help cover any nutritional gaps.
Exercise: Regular exercise, including both cardio and strength training, complements a high-protein diet well. It helps with muscle maintenance, fat loss, and long-term weight management.
Long-Term Considerations: Think about the long-term viability of your high-protein diet. Keep your meals interesting by trying new protein sources and recipes. Consult a nutritionist to make sure your diet is balanced and fulfilling your nutritional needs while helping you meet your health goals.
Explore in more detail
- Best High-Protein Snacks for Weight Loss, Muscle Gain, & Satiety
- Highest Protein Vegetables
- Top High-Protein Meal Plans for a High-Protein Diet
- High-Protein Diet Tips for Beginners
- 10 Cheap Ways to Add Protein to Your Breakfast
- High-Protein Diet Side Effects and Risks
- High Protein Foods for Muscle Gain and Weight Loss