Sure, protein is good for those wanting to put on muscle, but it’s also great for those wanting to burn off fat.  Choosing the right sources of protein is a great way to stay energized while still keeping your portion sizes down to stimulate weight loss.

Why is protein such a good choice for weight loss?  Well, as I said a little bit ago, protein has the highest thermic effect out of all other nutrients.⁴  Your body has to work the hardest to digest protein, so if you have the option of incorporating foods into your eating plan that require the most energy to digest, why not choose protein?

Also, just like fiber, protein has been shown to stimulate a feeling of fullness for a longer period of time.  As a result, you won’t be as likely to eat that extra hotdog or reach for another handful of potato chips.  Going along with suppressing the appetite, proteins typically break down into amino acid chains, so there isn’t that influx of glucose that spikes your blood sugar like certain carbohydrates do.  Without that spike, you don’t risk the resulting drop in blood sugar and urge to reach for unhealthy sugary and starchy foods.  Another factor in maintaining a steady blood sugar is that the amino acids of proteins also make up critical hormones such as insulin and glucagon.  These two hormones are responsible for regulating your blood sugar level; insulin takes glucose out of the blood, glucagon brings glucose back into the blood.¹  Again, a blood sugar level that’s steadily at a healthy level aids in maintaining a healthy body fat percentage.    

Proteins are also the main building block for our body’s tissues.  They provide structural support for tissues, provide the materials necessary to stimulate growth of body tissues, and repair damages done to the tissue.  As you’ve already read, when we exercise, mini tears occur inside our muscles.  If we don’t let these tears heal, serious damage, such as a hefty muscle tear, can result.  The main way to aid in the recovery of mini tears is to give your body at least 48 hours rest in between days that you work a specific muscle.  For example, if you lift heavy weight with a bench press on Monday, you should wait until Wednesday before performing exercises for your chest.

I picture this as a tear in a shirt.  Just like with lifting weights, let’s say you get a tear in one of your favorite shirts.  (After lifting, it’s normal to get microscopic tears in your muscles.)  If you don’t sew the tear in the shirt, you might walk around the corner and catch the tear on a nail sticking out of the door; this results in a bigger tear.  If you don’t give your muscles the 48 hours they need to repair themselves, you could risk developing a catastrophe like the nail and the shirt.

So back to protein.  Protein also is the tool that repairs these microscopic tears in your muscles, and if you remember, your muscles are what boost your metabolism and burn the most calories, so if you keep your muscles healthy, they’ll be more efficient at burning excess calories off and helping you drop the fat.

Another important job of protein is that it makes up antibodies.¹ 

“How does this help me with weight loss?”

Good question.  Well, which person do you think will lose body fat faster?  Someone who skips workouts because they’re sick in bed or someone who’s consistently healthy and able to routinely exercise?  You decide.

As you can see, there are many benefits protein has to help you lose body fat; these are just some of the “more important ones”.  (As if all of proteins responsibilities aren’t important.)

Now just because protein is important to weight loss doesn’t mean that your eating should consist of strictly protein.  Remember, a balanced eating plan is the best eating plan.  In fact, too much protein can mess up the pH level of your blood, something that is extremely dangerous.  Too much protein can also be detrimental to your heart, kidneys, and bones.¹  And to be honest, your body can only use a certain amount of protein, and anything past this level is excreted through your urine.  Plus, high-protein diets don’t cause your muscles to grow.²

There are two types of proteins (amino acids) that our body needs.  One type is called nonessential; our body produces these amino acids.  The other type is called essential; our body must get these amino acids from the food we eat or the supplements we take.  Sometimes our body isn’t able to produce a nonessential amino acid, and as a result, it becomes conditionally essential, and we must get it, again, from food or supplements. 

As far as which is better, getting protein through natural sources is always better than through synthetic forms with supplementation.  There’s still a lot to be learned about protein supplements, and the reality is, if you eat right, you’ll be able to get all the protein you need.¹  

One nice benefit, though, of eating protein bars and drinking protein shakes is that they’re a convenient way to control how many calories you’re putting in your body at once, but like I said, since you have the option, try and go for the natural forms in plants and meats. 

If you’re wondering how much protein to get, the Recommended Dietary Allowance (RDA) calls for 0.8 grams of protein per kilogram of body weight per day, or 12-20% of your caloric intake.^2,3   

“OK Dan, so what are some good sources of lean protein?”  Glad you asked. 

Nonfat or low-fat cottage cheese
Boneless, skinless chicken breast
Broccoli
Dried peas
Almonds
Tuna (packed in water)
Nonfat, no sugar added or low-fat, no sugar added yogurt
Eggs
1% low-fat or skim milk
Lean ground beef (90/10 or better)
Fish such as salmon, trout, or herring
Nonfat or low-fat cheese
Brown rice
Dried beans
Plain peanuts
Roast beef

These are just some of the options you can choose for good sources of lean protein.  The trick is if you’re going to try and eat all plant sources of protein, it’s best to combine protein sources from grains, seeds/nuts, legumes (beans, peas, etc.), and vegetables.  This way, what one source is lacking, the other source makes up for.  If you’re going to get your protein from animal or many soy bean sources, you’ll be able to get all the essential amino acids your body needs.¹

Even though protein is sometimes considered a body builder’s nutrient, protein is an essential part to a healthy fat loss program too.  By including lean sources of protein in your diet, you’ll give your body another great tool to help it reach the healthy, fit level that you want.

References:

¹ Sizer, F., & Whitney, E. (2003). Nutrition concepts and controversies, (9^th ed). Belmont, Ca.: Wadsworth/Thomson Learning.
²The National Academy of Sports Medicine (NASM), 2001.
³ American Council on Exercise (2003). ACE personal trainer manual: The ultimate resource for fitness professionals, (3^rd ed). San Diego, Ca.: American Council on Exercise.
⁴ Lee, R. (2007). The millionaire workout, (1^st ed). New Canaan, CT.: Okenzie Publishing.

Dan Falkenberg, BA, ACE-CPT, NASM-PES

Dan Falkenberg can be reached at DanFalkenberg.com.