The Power of Protein: how protein can help with weight management
- Jochem Bossenbroek
- Jun 5, 2024
- 6 min read
The Power of Protein: how protein can help with weight management
Protein is a crucial part of our diet, but did you know that this key nutrient also plays an important role in weight management? It not only helps to preserve lean muscle and give you better energy but also keeps you feeling fuller for longer. Protein also supports your metabolic health in a variety of ways. In this article, we’ll explore how protein works in your body and how it can help you reach and maintain your weight goals.
The functions of Protein
When you eat protein, your body breaks it down into molecules called amino acids, which are often referred to as ‘the building blocks of life’. These amino acids are then used by your body to perform various functions, including:
Tissue repair Protein is essential for building and repairing muscle, bones, skin and hair tissues. The toned physique you can acquire after exercising regularly over a longer period is a result of this tissue repair function.
Immune support Protein is what antibodies are made out of. Antibodies help your immune system fight illnesses and infections, keeping you healthy and strong.
Enzyme and hormone production All enzymes are made out of amino acids. Enzymes are essential for various chemical reactions in the body, especially for your metabolism. A lot of hormones are also made out of amino acids, including insulin, leptin, and ghrelin. These hormones regulate the feeling of being hungry and full. This is why eating protein is important in helping you not to overeat, which ultimately will help manage your weight.
Sources of Protein: Fueling Your Body with Nutrient-Rich Foods
A balanced diet is key to a healthy lifestyle. Most foods contain some amount of protein, which comes from two different sources: animal and plant-based protein.
Animal protein comes from animal sources and is easiest for our bodies to digest. It can be found in meat, fish, eggs, and dairy. This type of protein is a complete protein, meaning it contains all the essential amino acids our body needs.
Plant protein comes from plant sources and is harder for our bodies to digest than animal protein. Plant protein can be found in legumes, nuts, seeds and certain grains. This type of protein is incomplete, meaning it may lack one or more essential amino acids. However, by eating a variety of plant-based proteins, you can still get all of the amino acids your body needs. Plant proteins are also packed with fibre, vitamins, and minerals, which are beneficial for overall health.
What sources of protein to incorporate is up to you and depends on personal preferences, dietary needs, and health goals. In the two tables below, you can find some examples of protein sources.
Table 1: Examples of animal protein sources
Food product | Portion size | Amount of protein |
Turkey breast | 1 piece (120g) | 31 g |
Chicken breast | 1 piece (100g) | 30,9 g |
Cod | 1 piece (120g) | 25,8 g |
Tuna (canned in water) | 100g | 24,9 g |
Salmon | 1 piece (120g) | 24,2 g |
Lean ground beef | 1 portion (100g) | 20 g |
Shrimp | 1 portion (100g) | 15 g |
Low-fat quark | 1 bowl (150g) | 12,8 g |
Cheese | 1 pre-cut slice (30g) | 9,6 g |
Low-fat yoghurt | 1 bowl (150g) | 6,3 g |
Chicken egg | 1 egg (50g) | 6,2 g |
Semi-skimmed milk | 1 glass (150g) | 5,1 g |
Table 2: Examples of plant protein sources
Food product | Portion size | Amount of protein |
Tofu | 1 slice (75g) | 8,7 g |
Edamame beans | 1 serving spoon (60g) | 7,2 g |
Lentils | 1 serving spoon (60g) | 5,3 g |
Peanut butter (100% peanuts) | For one slice of bread (20g) | 5,3 g |
Kidney beans | 1 serving spoon (60g) | 5,0 g |
Chickpeas | 1 serving spoon (60g) | 4,6 g |
Whole grain bread | 1 slice (35g) | 3,9 g |
Whole grain pasta | 1 serving spoon (60g) | 3,4 g |
Oatmeal | 1 serving (20g) | 2,6 g |
Broccoli | 1 serving spoon (50g) | 2 g |
Protein and Long-term Weight Management
Including enough protein into your diet can help you to maintain your weight goals long term. By eating your recommended amount of protein, you preserve lean muscle mass, which helps you maintain your metabolism and prevent weight (re)gain over time.
How much protein should you eat?
On average, adults need around 0.75 grams of protein per kilogram of body weight. So as a general estimate, if you weigh 70kg your daily protein requirement is around 52.5g (70 x 0.75). However, other factors such as age, gender, activity levels and dietary needs can also influence your protein requirements – so always consult with a healthcare professional if you are unsure.
Protein can help you reach your weight goals in several ways:
It makes you feel satiated more than carbohydrates or fats, helping you feel full longer which can help with reducing your overall calorie intake
A higher protein intake can also help reduce cravings and late-night snacking by stabilising blood sugar levels.
Digesting protein requires more energy compared to fats and carbohydrates which can lead to an increased basal metabolic rate (BMR). Your BMR is the amount of calories you burn in ‘rest’ – performing the most basic tasks needed to keep you alive, like breathing.
Importantly, during weight loss or management, maintaining muscle mass is crucial as it needs more energy than fat.
How to reach your protein needs
So now you know where to find great sources of protein, but how can you incorporate more protein into your diet? Here are some practical tips to help you:
Start your day with protein: Some great breakfast proteins include eggs, low-fat (natural) yoghurt or quark with some nuts and seeds, or whole-grain toast topped with lean meats (such as chicken or turkey breast) or cottage cheese as a vegetarian option.
Choose protein-rich snacks: opt for snacks like a handful of nuts, whole-grain crackers with reduced-fat cheese, or edamame beans
Replace refined grains with whole grains to increase protein. Additionally, whole grains have a higher amount of fibre which, like protein, also contributes to satiety.
Incorporate protein in every meal: aim to have a source of protein such as lean meat, fish, legumes, or dairy with each meal. A balanced meal consists of a healthy amount of protein, carbohydrates and fats.
Incorporating a variety of protein-rich foods into your meals and snacks can help you reach your weight management goals while enjoying delicious and satisfying meals!
Protein and Exercise
Protein plays a critical role in enhancing muscle recovery and building muscles after exercise. When you work out, your muscles get tiny tears, and protein helps repair and rebuild them, making them stronger. Eating protein after exercising gives your body the amino acids needed to do this. Getting enough protein also helps you to improve your endurance, making your workouts more effective.
Here are some practical tips to improve your fitness outcomes to effectively manage your weight:
Pre-workout Protein: Consume a small protein-rich snack 30-60 minutes before exercising to fuel your body during your workout. Mind that the snack isn’t too rich in fats, this can make your stomach upset during the workout. Good snacks to prepare you for a workout could be a bowl of low-fat quark with some fruit, a slice of whole-grain bread accompanied by a boiled egg, or a banana topped with peanut butter.
Post-workout Protein: Have a protein-rich meal or snack within 30 minutes to 2 hours after exercising for optimal recovery. Check out some of our recipe suggestions below, and more on Swapmeals.
Hydration: drink plenty of water, as hydration is crucial for muscle function and recovery, and protein metabolism. Aim to drink at least 1-2 litres of water each day.
Consistency: try to spread out your protein intake throughout the day rather than consuming a large amount in one meal.
Are you looking for some recipe inspiration to increase your protein intake? Sign up with Noory and enjoy a wide variety of recipes suited to your needs!
References:
Gezondheidsraad. (2015). Richtlijnen Goede Voeding 2015 (Nr. 2015/24). Accessed 09-04-24 https://www.gezondheidsraad.nl/documenten/adviezen/2015/11/04/richtlijnen-goede-voeding-2015
Gezondheidsraad. (2021). Voedingsnormen voor eiwitten – referentiewaarden voor de innname van eiwitten (Nr.2021/10). Accessed 17-05-2024 https://www.gezondheidsraad.nl/documenten/adviezen/2021/03/02/voedingsnormen-voor-eiwitten
Korek, E., Krauss, H., Gibas-Dorna, M., Kupsz, J., Piatek, M., & Piatek, J. (2013). Fasting and postprandial levels of ghrelin, leptin and insulin in lean, obese and anorexic subjects. Przeglad gastroenterologiczny, 8(6), 383-389. https://doi.org/10.5114/pg.2013.39922
Leidy, H.J., Clifton, P., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The Role of Protein in Weight Loss and Maintenance. The American Journal Of Clinical Nutrition, 101(6), 1320-1329. https://doi.org/10,3945/ajcn.114.084038
Voedingscentrum. (n.d.). Eiwitten. Accessed 15-04-24 https://www.voedingscentrum.nl/nl/service/vraag-en-antwoord/gezonde-voeding-en-voedingsstoffen/hoeveel-eiwit-zit-erin/magere-yoghurt.aspx
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