• Nutrition
• Weight Management

Does Protein Make You Gain or Lose Weight?

Protein plays several important roles in the body and may contribute to both weight loss and weight gain. While it influences appetite control and increases your metabolic rate, it can also enhance your muscle mass and caloric intake. Here’s how to use it for your weight management goals.

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The Role of Protein

Protein is a macronutrient essential for the body's structure, function, and regulation of tissues and organs. It’s composed of amino acids, which are the building blocks of proteins. There are 20 different amino acids, nine of which cannot be produced by the body, and they must be obtained through the diet. It’s possible to obtain them through both animal-based and plant-based sources.

Animal-based sources of protein include:

• Meat: Beef, pork, lamb

• Poultry: Chicken, turkey, duck

• Fish and seafood: Salmon, tuna, shrimp, cod

• Dairy products: Milk, cheese, yogurt

• Eggs

Plant-based sources include:

• Legumes: Beans, lentils, chickpeas

• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds

• Whole grains: Quinoa, brown rice, oats

• Vegetables: Broccoli, spinach, peas

• Soy products: Tofu, tempeh, edamame

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Protein and Weight Loss

Protein intake and appetite control

Consuming protein triggers the release of hormones like peptide YY (PYY) and glucagon-like peptide-1 (GLP-1). These peptides increase feelings of fullness and reduce hunger. Proteins also take longer to digest than carbohydrates and lead to a slower release of glucose into the bloodstream and prolonged satiety. Additionally, protein intake reduces levels of ghrelin (a hormone that stimulates hunger) — further helping to control appetite.

Protein intake and thermic effect of food (TEF)

The thermic effect of food (TEF) is the amount of energy your body uses to digest, absorb, and metabolize food. Protein has a higher TEF compared to fats and carbohydrates:

• Protein: 20-30% of the energy from protein is used for digestion and metabolism.

• Carbohydrates: 5-10% of the energy from carbohydrates is used.

• Fats: 0-3% of the energy from fats is used.

This means that eating protein-rich foods can increase your metabolic rate more than consuming fats or carbohydrates, aiding in weight management.

Protein and Weight Gain

Surprisingly, a protein-rich diet can contribute to healthy weight gain as well as weight loss. 

Protein intake and increased muscle mass

Protein supports muscle growth. While increased muscle mass can lead to a higher metabolism, it also adds to overall body weight. Adequate protein intake supports muscle protein synthesis, which helps in developing lean muscle and contributes to a healthier body composition. In short, protein is essential for a healthy weight gain. 

Protein intake and excess caloric intake

Consuming protein-rich foods in large quantities can lead to an increase in caloric intake. If this caloric intake exceeds what the body needs for maintenance and activity, it can result in weight gain. This highlights the importance of balancing protein intake with overall caloric needs to avoid unwanted weight gain.

Protein Intake Recommendations

General guidelines on daily protein intake depend on age, sex, and activity level. 

Age can influence protein needs, with older adults often needing more to maintain muscle mass and overall health.

Protein intake recommendations also vary based on your activity level. For instance, adults  who are more active or involved in intense training typically require more protein to support muscle repair and growth.

Protein intake can also be adjusted for your weight loss and muscle gain needs.

Practical Tips for Optimal Protein Consumption

Benefits of spreading protein intake throughout the day

It’s important to include a source of protein in every meal and snack to support muscle repair and satiety. By doing this, you ensure a consistent supply of amino acids to support bodily functions and muscle recovery.

Here are some examples of balanced meals with healthy protein sources.

When protein supplements may be beneficial

In some cases, protein supplements can be beneficial for ensuring adequate protein intake. This may be because of the difficulties in preparing protein-rich meals due to busy schedules, dietary restrictions (e.g., following a vegan diet), or increased protein needs due to intense training or specific health conditions. 

In these cases, supplements like protein powders or bars may offer a solution. They are also useful post-workout, especially if whole food sources are not immediately available. For those following a plant-based diet, there are also plant-based protein powders available to help meet protein needs. 

Potential Risks of Excessive Protein Consumption

As with anything, consuming high levels of protein without proper consideration may pose potential risks.

Concerns related to high protein intake and kidney function

High protein consumption increases the kidneys' workload as they filter out nitrogen, a byproduct of protein metabolism. Over time, this can potentially lead to kidney damage or exacerbate existing kidney issues. It's essential to maintain a balanced diet and consult with a healthcare provider about your protein intake if you have concerns about kidney health or pre-existing kidney conditions.

Risk of neglecting other essential nutrients

Focusing too heavily on protein at the expense of other nutrients can lead to imbalances in your diet. Essential nutrients such as vitamins, minerals, and fiber — which are abundant in many fruits, vegetables, and whole grains — are crucial for good health. A diet excessively focused on protein may lack these vital nutrients, leading to deficiencies and potential health issues. It's important to include a variety of food groups in your diet to ensure you receive a well-rounded array of nutrients.

How Can LifeMD Help You Achieve Your Weight Loss Goals?

If you are looking for guidance on reaching your weight loss goals, LifeMD may be the place for you. 

Through the Weight Management Program, board-certified healthcare professionals can prescribe GLP-1 medications (if you’re eligible) and stand by your side through every step of your weight loss journey.

LifeMD makes it easy to stay on top of your health because talking to a doctor, filling your prescriptions, getting your labs done—and more—are all easy and cost-effective. Come discover a healthcare solution built around you and your life.

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