Already planning to start the year with daily arvo gym sessions while chugging a giant protein shake?
Working out and eating right are still the pillars of weight loss, but it’s a lot more complicated than that.
According to the University of Sydney, simple Calories-In, Calories-Out (CICO) is a myth because how our bodies deal with what we consume is much more complex than that [1].
That’s where the idea of eating protein to hit your ideal body weight comes in. We’re going to dig into how the human body reacts to protein, whether you can lose weight with protein, and how much protein you need daily to lose weight.
The link between protein and weight loss
Proteins aren't just the essential amino acids of life; they're the bonzer of the weight loss world. Why? It’s all in how the brain reacts to what goes inside you.
Weight is regulated by a part of the brain called the hypothalamus [2]. Within this part of your brain, multiple types of information are processed to decide when and how much you should eat.
Much of this information comes from the hormones that change whenever you have a feed.
Whenever you consume protein, the body processes it and increases your levels of hormones that tell your brain that you’re full, and your brain responds by stopping your appetite.
So, if you swap out some of the carbohydrates and fat from your diet with high-protein food sources, you’ll feel less hungry, combat body fat, and get your body weight down.
But what about the calories?
CICO might not be the be-all and end-all of weight loss, but calories aren’t irrelevant. It’s just that it’s an oversimplification of what’s going on in your body. You can’t rely on it as your sole source of truth.
According to a YouGov Business poll, 27% of global consumers are counting their calories, but if you’re not achieving your weight loss goals, there’s a reason why [4].
There’s a chance you already look up the Nutrition Information Panels on your food. Here’s the problem: there’s no requirement to be 100% accurate about what’s inside.
One Australian study found that the food you encounter in supermarkets has huge discrepancies, with ranges from 13% less to 61% more than what the label says. These findings are even though there’s a generally accepted discrepancy of up to 20% on food labels [5].
What all this means is that focusing on calories alone isn’t just oversimplifying everything, but your numbers are likely all wrong from the beginning. That’s why it’s vital to focus on your macros when planning out a weight loss diet.
How much protein do you need per day to lose weight?
There’s no firm figure on how much protein is enough protein. Some small studies exist, with estimates ranging from making 15-30% of your diet pure protein is optimal for weight loss [6].
So, if we assume 2,000 calories a day, you’d want to get around 600 calories from protein. Plus, if we’re talking grams, there are 4 calories per gram in protein, meaning 600/4 = 150 grams of protein per day.
And it’s easier than you think to get this into you. According to Australia Eggs, the white of a single 60-gram egg contains just 17 calories, meaning you can take in protein without increasing your caloric intake [7].
But why these numbers? It’s all in the physical work of how the body deals with food when you eat.
The thermic effect of food is the calories your body uses to digest what’s going down your gullet and then turn it into something usable.
Now, one of the benefits of protein is that the thermic effect is greater than any other macronutrient. Numbers vary, but up to 30% of calories from protein are instantly burned through the thermic effect, compared to 10% for carbs and 3% for fat [8].
The bottom line is that for every 100 calories of protein you eat, your body only stores about 70 calories. That’s why high-protein diets are so effective, but you must also be careful because many high-protein foods are also high in calories.
How to meet your daily protein needs
Meeting your daily protein needs can be done by replacing different aspects of your meals and altering when you consume your protein sources. It doesn’t even require completely changing your diet.
One of the best things you can do is to consume your protein source first. Since it triggers the satiety hormones, consuming protein first reduces your appetite for carbs and fat. That means you’ll eat less and be tipping the scales toward the protein macronutrient.
Another smart option is to chug a high-protein shake. Protein powders are a facet of every gym and for a good reason. Whether you’re hungry for whey, soy, pea, or egg protein, they all do the same thing.
Plus, these protein supplements are great for keeping your appetite at bay. Pilot's Weight Reset Shakes are a great option here.
They're packed full of high-quality whey protein containing all 9 essential amino acids, which helps to limit the loss of muscle mass. Plus, they're also a great source of fibre, 20 vitamins and minerals, pre and probiotics.
Finally, consider little additions to your food. Cover some fruit in Greek yogurt, add some chopped almonds to a few of your meals, or swap out some of your meat-based meals with leaner cuts, like sirloin.
It’s all about making a conscious effort to incorporate extra bits of protein into your day.
Unlike learning to enjoy carrot sticks, most of us have no problem adding a little extra meat, eggs, or cheese to our days.
If you’re having trouble, there are also dedicated products and services designed to help you. Try options like Pilot’s Metabolic Reset Program, which combines medical science, targeted weight loss, and community support as part of a holistic weight loss approach.
High-protein foods to add to your diet
What high-protein foods should you add to your diet? Meat, eggs, cheese, and fish are all popular protein sources. If you’re looking for inspiration, here are some options: protein-rich foods that are also lower in calories.
- Chicken/turkey breast
- Tinned tuna
- Lentils
- Cottage cheese
- Boiled eggs
- White-flesh fish
- Peas
- Pork loin
- Prawns
If you’re vego, you’ll be pleased to know that tofu is one of the best sources of protein you can come across.
Although it’s largely tasteless, there’s a reason why people use it as a meat substitute. Just be prepared to get creative with adding some flavour to it.
Can you have too much protein intake?
Eating too much protein is nearly impossible. Although humans have an upper limit for protein intake, it would be almost impossible to reach.
Some dietitians in the past have said high-protein diets could damage the bones and kidney health, but studies have shown there’s minimal evidence this is a factor in healthy people [9].
Instead, any problems associated with overeating protein are usually caused by people who don’t have a balanced diet, meaning they’re getting problems elsewhere.
Examples of symptoms that have cropped up in the past from a chronically high protein intake include:
- Indigestion
- Fatigue
- Nausea
- Irritability
- Headaches
- Diarrhoea
- Dehydration
However, if you’re still getting your other macros in, there’s no reason why you might be at risk of damaging your health. In fact, some evidence shows that overfeeding can increase your calorie burn.
Can overeating protein cause weight loss?
Consuming more protein than you need to promote weight loss is a theory that’s been floated over the years. Unfortunately, there’s not much evidence showing it because any results were derived from small-scale studies.
For example, one small study from 2015 found that overfeeding with a high-protein diet increased daily calorie burn by up to 260 [10].
Even if we assume this is true, should you start feeding exclusively on protein to get results faster?
Generally, this isn’t a great idea because the body is a finely tuned instrument. Carbs, fats, proteins, and micronutrients are needed by the body to run optimally.
If you’re just eating one thing and ignoring everything else, your body doesn’t have what it needs, and this will probably lead to health issues further down the line.
Using protein for losing weight can be a smart idea, as can increasing how much you’re eating, but it’s more important to remember what your body needs to perform.
Managing carbs and fats on a high-protein diet
It’s possible to cover all your macros even when living on a high-protein diet. This is where so-called “smart carbs” and healthy fats come in. They’re great for the body and don’t add vast numbers of calories.
Here are some smart carbs, with some also containing protein:
- Whole grains
- Fruits
- Vegetables
- Low-fat milk
- Low-fat yogurt
There are also fats for optimal health that may also have protein in them, such as:
- Nut butters
- Olives
- Seeds
- Avocados
- Extra-virgin olive oil
It’s all about finding what works for you and creating a plan that you can stick to in the long term. Ultimately, this is the real key to reaching your target weight and then maintaining that healthy weight for years to come.
Image credit: Pexels/Vlada Karpovich
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