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Want to learn more about the anti-fat impact of different protein powders? Nutrimuscle tells you more about protein powders and their effect on weight loss.
How to lose weight with protein?
Whether you're an athlete or sedentary, consuming protein can help you shed excess pounds and fat. We explain how, through various mechanisms of action on the body, proteins are your allies in your cutting goals, whether at breakfast, lunch, or dinner.
Why protein can help you lose weight
Proteins have a thermogenic effect
The thermogenic effect is the caloric expenditure in the form of heat. During the process of digestion and metabolization of food, our body consumes energy. This is why some complex-to-digest foods like proteins (lean meats, seafood, cottage cheese, etc.) burn calories.
One study (1) compared the thermogenic effect of proteins with that of carbohydrates. Men and women received either a high-protein meal (50% of caloric intake) or a high-carbohydrate meal (95% of caloric intake). As a result, the thermogenic effect of proteins was 14% compared to only 6% for carbohydrates.
In conclusion, consuming proteins allows you to expend more calories and burn more fat than with carbohydrates. So, for the same caloric intake, you can lose weight faster thanks to proteins.
Proteins boost metabolism
Most slimming diets cause weight loss by increasing catabolism (muscle destruction). To succeed in a diet that preserves muscles and fights fat, you must, on the contrary, boost your metabolism. The essential amino acids contained in proteins are therefore elements not to be overlooked.
Indeed, proteins supply muscles with amino acids and thus help fight against the destruction of muscle fibers (catabolism) and stimulate their growth (anabolism). By promoting anabolism and limiting catabolism, proteins boost your metabolism and therefore increase the rate at which you burn fat.
Proteins have an appetite-suppressant effect
Eating proteins helps modulate the hormones that control appetite levels: leptin and ghrelin. Proteins therefore provide a greater feeling of satiety than other foods. In summary, consuming proteins helps you reduce your caloric intake.
Which protein to choose for weight loss?
Slow proteins: micellar casein and egg protein
Micellar casein, the solid part of milk, is a protein that is assimilated much slower than whey. It provides muscles with essential amino acids in a constant and prolonged manner. This allows maintaining a high anabolic level over a long period and burning more fat during this period. In summary, you preserve your muscles while burning more fat.
Micellar casein digests slowly and has a powerful appetite-suppressant effect. It is therefore ideal if you want to space out your meals more or moderate your appetite. If you take a protein in the morning, at lunch, or at bedtime, micellar casein is preferable.
Egg protein
Egg protein, like casein, is assimilated slowly and has a satiating effect, ideal for reducing your caloric intake of added sugar or superfluous fats. It is also a good alternative for those who do not tolerate milk.
Mixed protein
If you want to combine the benefits of whey and casein in a single protein, Native Protimuscle Whey is ideal. It allows for rapid assimilation thanks to whey, then prolonged assimilation thanks to casein. This versatile protein helps maintain your muscle mass, and its appetite-suppressant effect helps you space out your meals.
Scientific references
(1) Acheson KJ. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr 2011;93 525-534
