It seems like everything from Pop Tarts to potato chips have added protein these days, and looking at industry data, food companies have quadrupled the number of high protein food products available in the last 10 years.
Do we really need all this protein and does it help us lose weight? How much is too much and who isn’t getting enough? Today we aim to answer these questions and provide some clarity amidst this high protein trend.
Let’s start with what we do know:
• About 0.36g of protein per pound prevents deficiency in most adults
• The optimal range for protein intake is likely between 0.55-.75g for most adults
• Higher intakes help preserve muscle during aging and weight loss
• Protein supports satiety and recovery
• Spreading protein intake across meals likely improves utilization
• Healthy kidneys tolerate higher protein intake in healthy individuals
While some of the above has been debated in the past, this represents the most evidence based modern view and is considered unlikely to significantly change in the future.
Who isn’t getting enough protein?
The biggest group here are individuals trying to lose weight by reducing calories. Let’s be clear, calorie reduction is often necessary for weight loss, but if you’re not careful you may be working against your goals.
Calorie restriction reduces incoming fuel, so your body breaks down its stored fuel to compensate, which causes weight loss. That stored fuel can be fat, glycogen (sugar/carbs) and the protein/amino acids in your muscles. Many hear this and think, well I’m not trying to be made of muscle, what’s the big deal? The big deal is that muscle mass is associated with better metabolic function, which generally slows with age, meaning muscle tissue directly supports your weight loss goals and is also “anti-aging”! Having adequate muscle mass means your metabolism runs faster, you burn more calories and are better protected against weight gain.
Protein preserves your muscles, meaning your body focuses more on burning fat you’re trying to lose while retaining the metabolism-boosting effect of your muscle mass.
Protein also supports weight loss in other ways, including having a positive effect on satiety. By beneficially slowing digestion, you’re less likely to snack between meals and less likely to experience spikes in blood sugar that can stop fat burning and trigger fat creation/storage. A lack of protein can result in greater levels of hunger hormones, again working against your weight loss goals. Lastly, protein is needed for mental function as well as hair, skin and nail health. To feel good and look good during weight loss, you need to have adequate protein!
How much protein is enough?
To answer this, we need to do a tiny bit of math. While there is some debate, 0.75g up to 1 gram of protein per pound of body is a well-researched starting point, erring on the higher side of the scale during calorie restriction.
This means a 160lb individual who is restricting calories should aim for roughly 120g (160 x .75) of protein daily, well above the bare minimum protein intake of 58g (160 x .36). This means, for three meals daily, they need to average about 40g of protein per meal. For many of our customers, this is where a quick between-meal protein drink can help them consistently meet this goal and take pressure off achieving high protein every meal.
Please note that those who are clinically obese (BMI >30) may need to adjust their calculations for lean body mass, ideally with help from a practitioner. A quick approach some use is 1g of protein per pound of their goal weight, rather than their current weight, as a rough starting point. Lastly, similar concerns exist for severely underweight individuals, with protein needs typically being higher and consulting a healthcare professional for guidance is recommended.
How much protein is too much?
There are a few ways to answer this question. Building off our body weight-focused previous answer, most experts agree that more than 1.5g of protein per pound of body weight is beyond what's useful outside of true athletes or recovery from malnourishment. When you consume more protein that your body can use, it's just a source of extra calories, which is the opposite of what we want for weight loss.
Another consideration is what percentage of your total calories your protein accounts for. If you’re getting more than 40% of your calories from protein, you are likely risking more harm than good. Modern research says the concern here is more about the lack of other nutrients, rather than excess protein itself being harmful. At a certain point, you risk not getting enough other macronutrients (fats and carbs) and micronutrients (vitamins and minerals), as well as fiber antioxidants, polyphenols, etc. While our bodies are largely protein and water, we require a diverse array of nutrients to function normally, which become even more critical for optimal health.
How can we build a dietary plan around this?
We like the idea of planning your meals around your protein as a starting point, as it helps to keep things from getting too complicated. Depending on your weight, you’re likely looking at getting from 25-45g of protein per meal during weight loss. Animal protein offers an easier example, as a serving size of about the palm of your hand and a half, is roughly 30g of protein (4oz of chicken breast, 4oz of salmon, 4 eggs, 5oz of ground beef, etc.). Plant protein has more variance, so the palm and a half guideline doesn’t work as well. For about 30g of protein; 1 block of tofu, 1 ½ cups of lentils, 2 cups of edamame or 8oz of tempeh will get you there.
Also, remember you don't have to hit your target protein with your primary protein alone. Combinations of primary protein with supporting proteins can be a great way to make "normal" meals high protein. That might be a combination of tofu and quinoa or steak and peas, so remember to use your whole plate to achieve your goals.
Again, if you struggle to hit your target protein each meal, consider a between meal protein powder or high protein snack to fill the gap. It can be a quick, easy, and low calorie way to achieve your daily goal.
Once you’ve got your protein squared away, you can build the rest of your meal based on your personal needs. Most people prioritizing weight loss will benefit filling the rest of their plate with complex carbohydrates such as sweet potatoes and healthy fats from foods like avocados. Once you’ve hit the basics you can add as many non-starchy veggies or low sugar fruits (such as berries) as you like. Keep it diverse, tasty and easy to be consistent with. Lastly, note that it’s recommended to ease into significant dietary changes, so if you are making a meaningful increase in your protein, consider slowly working up to your target goal. The same goes for many aspects of weight loss, including how quickly you reduce your calories —go slow for best results!
Are some sources of protein better than others?
Certainly, but that mostly depends on how we’re defining “better”. We can best answer this question in our current context by looking at how much usable protein a food provides, if it’s a complete protein supplying all essential amino acids and what other nutrients come with it.
This narrows our focus down to most animal-muscle proteins, eggs, high protein dairy such as cottage cheese or Greek yogurt and plant sources such as soy, buckwheat and hemp. Beyond these options, many protein sources are less dense/higher in calories, are incomplete sources or are harder to digest. The above listed foods are likely some of your best allies for reaching your higher protein goals, but that doesn’t mean they should be your exclusive sources of protein. Foods such as pumpkin seeds, quinoa, other dairy foods/milk and peas are good examples of second tier protein sources, serving as good complements to the primary protein sources previously mentioned.
Avoid excess, get adequate total protein and avoid ultra-processed food!
Other support for high protein diets and weight loss
One concern with high protein diets is digestive health, as protein demands high performance from our digestive system. Having adequate stomach acid and enzymes can make a big difference in how well you digest your protein, ensuring that protein is efficiently assimilated, and that you feel good while doing it. For those who want support, HCL supplements, digestive enzymes and digestion-promoting herbs like ginger are solid starting points.
Similarly, diets high in legumes (soy, lentils, etc.) can increase gas and bloating, which can be another good time to consider a digestive enzyme. Lastly, mind your fiber intake and make sure it doesn’t drop when focusing on high protein foods.
Another areas to be mindful of include hydration and essential nutrients. While healthy kidney’s handle higher protein diets just fine, they still require proper hydration to process the extra nitrogen that protein increases bring. Hydration not only means adequate water, but also electrolytes to maintain proper fluid balance (not to mention muscle and nerve function). B vitamins, particularly vitamin B6, play an important role in how our body processes protein and higher protein diets can increase B6 needs. Drinking enough water, eating potassium-rich whole foods, consuming adequate salt and potentially a quality multivitamin are all important considerations.
Lastly, remember to exercise caution when making meaningful changes to your diet and lifestyle, remembering slow changes are preferable. We encourage you to check in with your healthcare professional to ensure your goals are a good fit for your personal health.
In closing, protein is both an essential aspect of a weight loss protocol and also a bit of a cheat code. Maintaining high protein during weight loss directs your body to burn more fat and preserves your metabolism-boosting muscle tissue. We encourage you to gauge your protein intake and optimize for your needs. Too little protein during weight loss can leave you suffering when you could be thriving!
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