Key Takeaways
- High protein eating can help with weight loss because protein keeps you fuller for longer, reduces cravings, increases calorie burn by up to 80 to 100 per day, and lowers hunger hormones like ghrelin.
- Natural protein from whole foods like eggs, chicken, fish, Greek yogurt, nuts, and legumes is often best for weight loss. Both animal-based and plant-based protein sources appear equally effective.
- Whey and casein protein supplements may lead to greater weight loss and improved body composition, though protein powder is most helpful for athletes, older adults, and people who struggle to meet protein needs through food alone.
When it comes to weight loss, a high protein eating plan can
These include lower levels of hunger hormones and cravings, increased satiety, and even a greater number of calories burned.
However, there are many options for increasing protein amounts, and it may be difficult to determine the best type of protein for weight loss.
Generally, high protein foods and eating styles help with weight management, even without restricting calories or other nutrients.
This type of eating may also help reduce body and belly fat and increase lean muscle mass.
There are a number of reasons why high protein eating may aid in weight management:
- Keep you fuller for longer: Protein is highly satiating, meaning you stay fuller for longer. This can lead to an automatic reduction in calorie intake.
- Reduce cravings: A high protein diet has been linked to reduced cravings and a lower desire to snack at night.
- Increase calorie burn: Increased protein intake has been shown to have a higher thermic effect. This means it can boost the number of calories burned by up to 80 to 100 per day.
- Change weight hormones: Protein has been shown to reduce levels of the hunger hormone ghrelin and boost the appetite-reducing hormones GLP-1 and PYY.
There are various protein sources, which make it easy to follow a high protein eating routine.
Research shows that 20 to 30 grams of quality protein a day is usually enough for most healthy people, though some data suggests that 100 grams or more can trigger a prolonged response in your body for energy use, metabolic healing and weight management.
Protein sources are generally divided into two types:
- natural protein from foods
- supplemental protein, possibly in the form of protein shakes
Certain foods are naturally very high in protein, and regularly eating these foods has been linked to weight loss.
For example, studies have found that eating eggs can keep you fuller for longer and may reduce food intake throughout the day.
Regularly eating protein-rich nuts, beans, and legumes has also been linked to a lower body weight, improved satiety, and greater weight loss.
Moreover, both animal- and plant-based protein sources appear to be equally good for boosting weight loss.
Other studies found similar results. Eating styles high in plant-based protein had benefits for weight loss, appetite control and food intake similar to those of diets high in animal-based protein.
Common protein-rich foods include:
- Eggs: 6 grams of protein in 1 large egg
- Nuts: 6 grams of protein in 1 ounce (28 grams) of almonds
- Chicken: 53 grams of protein in 1 chicken breast, cooked
- Cottage cheese: 23 grams of protein in 1 cup (210 grams)
- Cheese: 7 grams of protein in 1 ounce (28 grams) of cheddar cheese
- Greek yogurt: 17 grams of protein in 6 ounces (170 grams)
- Milk: 8 grams of protein in 1 cup
- Lean beef: 22 grams of protein in 3 ounces (85 grams)
- Fish: 39 grams in 1 cup (154 grams) of tuna
- Quinoa: 8 grams of protein in 1 cup (185 grams), cooked
- Lentils: 18 grams of protein in 1 cup (198 grams), cooked
Whey is a milk-based protein that contains all the essential amino acids and is absorbed quickly by the body.
Whey protein may lead to greater weight loss, improved satiety, and better body composition. Whey protein supplements may also have health implications for people with kidney and liver disease.
In particular, research shows whey protein supplements may reduce fat mass and increase lean muscle mass.
These benefits are likely due to whey protein’s effects on satiety. A number of studies have found that whey protein may be superior at reducing feelings of hunger compared to other types of protein, such as casein, tuna, turkey, and egg albumin.
This may be because whey protein is more quickly absorbed than other protein supplements, such as casein, and is effective at preventing hunger in the short term.
Whey protein has also been shown to increase the appetite-suppressing hormones GLP-1 and GIP, as well as decrease hunger hormones like ghrelin, more than other protein sources.
However, the evidence is mixed. Some studies report that despite improved satiety, supplementing with other types of protein, such as soy, rice, or egg protein, may not affect fat loss or food intake.
Similar to whey protein, casein is milk-based and contains all the essential amino acids. However, it is absorbed slowly in the body.
Casein has also been linked to improved body composition and increased feelings of fullness.
Compared to whey protein, casein may not be as effective at increasing muscle mass. However, it does appear more effective than other protein supplement sources, such as soy and wheat protein.
When it comes to satiety, whey protein is absorbed quickly and can enhance feelings of fullness. Casein is digested more slowly and may keep you fuller over a longer period of time.
Research comparing the effects of casein and whey found no significant difference in long-term weight loss or body composition, making them equally effective for weight loss.
Soy protein is plant-based, as it is made from soybeans. Unlike many other plant-based proteins, it contains all the essential amino acids.
In addition, it contains soy isoflavones, which are naturally occurring antioxidants that may have other health benefits.
However, this research review examined the effects of soy protein on weight and fat mass and found no real benefits of soy supplements.
Soy and soy isoflavones were associated with a lower BMI in very specific circumstances, such as in postmenopausal women taking doses less than 100 mg per day over 2 to 6 months.
Overall, the scientific evidence for taking soy protein for weight loss is less strong than that for other proteins, such as whey and casein.
Rice protein is a plant-based protein. It is considered an incomplete protein due to its low levels of the essential amino acid lysine.
It is often mixed with pea protein to create a more complete and favorable amino acid profile.
There are currently very few studies on rice protein.
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Nevertheless, more research is needed to determine the role of rice protein in weight loss.
Pea protein powder is a relatively new plant-based protein made from yellow split peas. It is commonly considered a complete protein source, as it contains all the essential amino acids.
Pea protein may also increase feelings of fullness.
However, timing may be important.
When some study participants consumed the pea protein supplement mixture with water after exercising, or at the same time each day without exercise, it had little impact on food intake.
In addition to increased satiety, pea protein may be beneficial for body composition.
Although the initial research on pea protein is promising, more high quality studies are needed to confirm any benefits for weight loss.
Although lacking scientific evidence, there are several other protein sources believed to have benefits for weight loss.
- Hemp protein: This is another plant-based protein that is high in healthy omega-3 and omega-6 fatty acids and fiber. However, it is low in the essential amino acids lysine and leucine, so it isn’t considered a complete protein source.
- Bone broth protein: Bone broth protein is made by boiling the bones of animals to release nutrients. It is not a complete protein, as it is missing some branched-chain amino acids. However, it does contain many other valuable nutrients.
- Egg protein powder: Egg protein is typically made from egg whites and is a complete protein. It can contain extra vitamins and is low in fat and carbs.
Protein supplements are generally considered safe and effective, though some research suggests more investigation is needed to fully understand the risks and how they completely affect the body.
Interested in a high protein eating plan?Check out this guide to help get started on a high protein meal plan to help lose weight and improve your overall health.
Increasing your protein intake is very important for weight loss. Where the protein comes from seems to be less important.
The scientific evidence is strongest in support of natural protein from foods and whey and casein protein supplements for weight loss. It is best to increase your protein intake by eating more whole foods.
However, protein powders can be convenient when time is short. They may also be beneficial for people who have difficulty meeting their protein needs from eating alone. This might include athletes, older adults, and those who follow vegan or vegetarian eating styles.
If your goal is weight loss, protein supplements should not be added to your usual diet but rather replaced by other calories.