How much protein to eat to lose weight
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Optimal Protein Intake for Weight Loss
Introduction to Protein and Weight Loss
Protein plays a crucial role in weight loss by promoting satiety, preserving lean muscle mass, and enhancing metabolic rate. Understanding the optimal amount of protein intake can help individuals achieve their weight loss goals more effectively.
Recommended Protein Intake for Weight Loss
General Recommendations
Research indicates that higher protein intake than the standard recommended dietary allowance (RDA) of 0.8 g/kg/day is beneficial for weight loss. Studies suggest that consuming between 1.2 to 1.6 g/kg/day of protein can improve appetite control, body weight management, and cardiometabolic health outcomes2 5 7.
Specific Protein Distribution
A study focusing on women consuming an energy-restricted diet found that evenly distributing 30g of protein across three meals daily led to greater diet satisfaction and better adherence to weight loss behaviors compared to a skewed protein distribution1. This suggests that not only the amount but also the distribution of protein intake throughout the day is important.
Protein Intake for Athletes
Elite Athletes
For athletes, especially those undergoing weight loss, protein intake recommendations are higher, ranging from 1.6 to 2.4 g/kg/day. This higher intake helps in retaining skeletal muscle while losing fat mass, which is crucial for maintaining performance2 6. The type and intensity of training also influence the exact protein needs within this range.
Short-Term Weight Loss
In a study involving resistance-trained athletes, a higher protein intake of approximately 2.3 g/kg/day was found to be significantly more effective in preserving lean body mass during short-term hypoenergetic weight loss compared to a lower intake of 1.0 g/kg/day6.
Protein Intake in Older Adults
Benefits for Older Adults
Older adults, particularly those who are obese and frail, benefit from higher protein intake during weight loss. Consuming more than 25g of protein per meal has been shown to improve physical function and help maintain lean mass4 7. This is crucial for preventing muscle loss and maintaining mobility and strength.
Optimal Intake
For older adults, an intake of 1.5 g/kg/day is recommended to optimize muscle mass, strength, and overall health. This intake level also supports other health aspects such as immune function, wound healing, and bone health9.
Long-Term Weight Maintenance
Sustaining Weight Loss
Higher protein intake is also beneficial for maintaining weight loss. A study showed that a diet with 18% of energy from protein, compared to 15%, resulted in a 50% lower body weight regain, primarily consisting of fat-free mass. This was associated with increased satiety and decreased energy efficiency10.
Compliance and Long-Term Success
While short-term studies consistently show benefits of higher protein intake, long-term success depends significantly on dietary compliance. Individuals who adhere to higher-protein diets tend to experience better weight management outcomes5.
Conclusion
In summary, increasing protein intake to 1.2-1.6 g/kg/day, with a focus on even distribution throughout the day, can significantly aid in weight loss and maintenance. For athletes and older adults, higher intakes are recommended to preserve muscle mass and improve physical function. Ensuring dietary compliance is key to achieving long-term weight management success.
Sources and full results
Most relevant research papers on this topic
Consuming 30g of Protein at Each of 3 Meals Daily Improves Diet Satisfaction and Promotes Eating Behaviors That Support Weight Loss in Women Consuming an Energy Restricted Diet
Eating 30g of protein at each meal improves diet satisfaction and supports better adherence to a weight loss diet in women on an energy restricted diet.
RCT
Very Rigorous JournalProtein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance.
High-quality weight loss in elite athletes is crucial for maintaining muscle and preserving performance, with protein intake ranging from 1.6-2.4 g protein/kg/day depending on caloric deficit and training intensity.
Literature Review
Highly CitedProtein diets, body weight loss and weight maintenance
A protein intake of 0.8-1.2 g/kg/day is sufficient to sustain satiety, energy expenditure, and fat-free mass, regardless of dietary 'low-carb' content, but limited protein-induced food reward may affect compliance.
Literature ReviewInfluence of Daily and Per Meal Protein Intakes on Function and Body Composition in Frail, Obese Older Adults Undergoing Weight Reduction
A high-protein, enhanced diet during weight loss in obese, frail older adults improves physical function compared to a control diet.
RCTThe role of protein in weight loss and maintenance.
Higher-protein diets can improve appetite, body weight management, and cardiometabolic risk factors, but long-term dietary compliance remains crucial for long-term benefits.
Very Rigorous JournalHighly CitedIncreased protein intake reduces lean body mass loss during weight loss in athletes.
2.3 g x kg(-1) or 35% protein intake is significantly superior to 1.0 g x kg(-1) or 15% energy protein for maintaining lean body mass in young healthy athletes during short-term hypoenergetic weight loss.
RCTVery Rigorous JournalHighly CitedEffects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis.
Higher protein intake in older adults during weight loss leads to more lean mass retention and less fat mass loss compared to lower protein intake.
Meta-AnalysisHighly CitedA reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women.
Increasing the proportion of protein to carbohydrate in adult women's diet improves body composition, blood lipids, glucose homeostasis, and satiety during weight loss.
Highly CitedOptimal protein intake in the elderly.
An intake of 1.5 g protein/kg/day, or 15-20% of total caloric intake, is a reasonable target for elderly individuals aiming to optimize protein intake for health and function.
Highly CitedHigh protein intake sustains weight maintenance after body weight loss in humans
A 20% higher protein intake during weight maintenance after weight loss leads to a 50% lower body weight regain, with increased satiety and decreased energy efficiency.
RCTVery Rigorous JournalHighly Cited