5 Ways in Which a Protein Diet Helps You Lose Weight!


Protein diet is one of those “multi-benefit” nutrients and one of them is weight reduction. Increasing protein intake and adopting a protein diet favors weight loss in many aspects: it decreases appetite, reduces calorie intake and even increases calorie burning. Learn 5 ways in which protein helps you lose weight; what foods are rich in protein and how much daily protein you need to get the “slimming mode” in motion.

1. Alters the Levels of Some Weight Regulating Hormones:

Your weight is regulated by a specific part of your brain called the hypothalamus. To determine how much and when to eat, the hypothalamus processes different types of information sent by weight regulating hormones.

What Function Does Protein have here?

A high protein intake increases the levels of the satiety hormones GLP-1, peptide YY and cholecystokinin, while reducing the levels of the hunger hormone ghrelin.

In other words:

Protein increases the responses that are sent to the brain to inform you that “we are satiated” and decreases the responses that indicate “we are hungry. ” In this way, our appetite decreases and we automatically consume fewer calories.

2. Decreases Appetite and Encourages Ingesting Fewer Calories:

Our appetite goes down and we automatically ingest fewer calories. Thus, ended the previous point and thus began this. A positive effect of the alteration of the levels of satiety and hunger hormones is that the brain interprets that our stomach is full and, therefore, we do not feel the need to eat more food (calories).

“In fact, there are studies that have revealed that people who follow a protein diet consume fewer calories”.

This works in all meals and in a daily reduction of calories as long as a high protein intake is maintained. In one study, protein intake equivalent to 30% of total calories resulted in a reduction of 441 calories per day, a significant figure. In summary, a protein-rich diet not only positively affects metabolism, but also appetite, which facilitates calorie restriction compared to low-protein diets.

3. Reduce Cravings and Desire to Snack at Night:

One of the worst enemies of people who follow a diet are cravings. Also, people who are overweight or prone to gain weight often have cravings during the night, thus adding extra calories to their total calorie intake.

What Function Does Protein have here?

According to various studies, a protein diet markedly decreases cravings and the desire to bite after hours. The following graph shows the difference in cravings and desire to eat during the night of two groups of individuals who ingest different amounts of protein: As you can see, the group that ingests a high amount of protein has half the cravings and desire to snack at night than the group that ingests a moderate amount of protein.

4. Increase Calorie Burning:

Simply eating protein causes our body to burn more calories than it burns with other foods. First, our body spends more energy digesting and metabolizing protein than digesting other nutrients. Protein has a thermal effect of 20-30%, so if we consume 100 calories of protein and apply a thermal effect of 30%: 30 calories are burned during digestion and only 70 usable calories remain. Second, protein consumption speeds up the metabolism and increases the amount of calories burned between 80 and 100 calories per day 

5. Prevents Muscle Loss and Metabolism Slowdown:

Very few people know that losing weight not only loses fat, but also muscle mass, and the metabolism tends to slow down. That is, you end up burning fewer calories than when you did not lose weight because the brain has given the order to save energy to protect you from hunger. This is what is known with the “hunger mode” or “starvation mode”, a natural response of the organism that occurs when there is a long-term calorie restriction.

What Function Does Protein have here?

A protein diet can prevent the loss of muscle mass, which keeps the speed of your metabolism high while losing body fat. Strength training is another key point to not lose muscle and maintain accelerated metabolism. In this way, if you combine a high protein intake plus strength training, you will ensure 100% of not suffering the unwanted effects of weight loss and prevent your weight from stagnating.  Outcome?

You lose weight without realizing it and without needing to count the calories you consume. A protein diet has a double effect on calories:

  • Reduce the calories that enter your body.
  • Increase the calories that leave your body.

In a study of 19 overweight people, the only fact of increasing protein consumption to 30% of calories caused a sharp decrease in calorie intake accompanied by a significant weight loss. In the same way, a protein diet is related to a reduction in abdominal fat , which accumulates around the organs and is the cause of several diseases. And if all this were not enough…A continuous and high consumption of protein prevents the recovery of lost weight, an unwanted effect of most diets to lose weight. In short, protein not only helps you lose weight but also helps you maintain it in the long term.

How Much Protein Should You Consume to Lose Weight?

The recommended daily amount of protein is around 46 g for women and 56 g for men. Of course, these amounts are recommended to avoid nutritional deficiencies, but when our goal is to lose weight, the figures change. To lose weight, you should consume about 30% of calories in the form of protein, that is, about 150 g in a 2000-calorie diet. You can calculate the daily grams of protein that you need to consume by multiplying 0.075 by the number of daily calories you eat.

 What are the Best Sources of Protein?

There is a wide variety of foods with a high protein content that can help you increase the intake of this precious nutrient. The meat , the fish , the eggs , dairy products or vegetables are just some examples.


When it comes to losing weight, a protein-rich diet can be your best ally.
Increase your protein intake to lose weight in the long term without starving and, most importantly, avoid recovering the lost kilos.