The role of protein in weight loss

Protein is having its time in the sun as the number one recommended supplement by, well, basically everyone. And there's a very good reason for that. Dietary protein is incredibly important to all of the body's functions, including muscle and tissue repair, metabolic function, and the coordination of other bodily functions. Not to mention, it helps create a sense of satiety in the body to help us feel full! It’s important to get a high amount of protein no matter what kind of diet they follow.

Let’s discuss protein's role in managing weight as well as how you can incorporate protein supplements into your diet to help your weight loss or gain goals. Because whether you aim to lose, gain, or maintain your body weight, you won't be able to pull it off without protein.

How does protein help me lose weight?

Most of the time, experts and sources in the space will speak from a place of weight management or loss. This is simply because the vast majority of adults feel or self-report that they want to lose weight rather than gain it. And even more simply put, they won't be able to accomplish their weight loss goals without eating protein.

Consuming protein is important for weight loss for many reasons. Primarily, dietary protein helps the body build muscle, which improves metabolism. Also, the body does not store excess protein as fat cells, so a high daily consumption has a positive impact relative to carbohydrates and fat consumed.

We'd like to unpack that a little more so you're better able to understand the mechanics of how protein consumption assists in weight loss.

How protein improves metabolism

We have a saying we use in our Smart Fit Method studios when coaching clients on their nutrition - "muscle burns".

Muscle burns fat because muscle is the engine that drives your metabolism. The more muscle you have, the higher your metabolic rate will be. That means, the more muscle you have, the more calories you can consume without gaining weight. This is why men always seem to be able to eat more than women - unfair but true! They have an all-natural metabolic advantage.

In our studios, we emphasize the importance of building muscle no matter your gender. The more muscle you have, the faster your metabolism will work for you. And everyone can benefit from higher testosterone levels and improved skeletal muscle mass. That's why we train everyone on our Cold HIIT Vasper systems and Smart Strength ARX stations.

Want to try these protocols for yourself? Book a free consultation to determine the right program for your unique needs with the help of a certified personal trainer.

How the body stores macronutrients

The body is adapted for survival. That means when we eat in excess, our bodies will store nutrients for later on when food is more scarce.

The problem with this adaptation, of course, is that in modern society, food is rarely as scarce as it was on the savannah when prehistoric man might wander a week before finding a cashew tree. In modern society, man finds himself buying two pounds of cashews at Costco and eating them by the fistful! The body does not know, on a cellular level, how easy it is for you to drive to Costco to get more cashews, so it will store those excess calories for later.

Unlike carbs and fat, protein is not an efficient source of energy for the body, which means it can't hang onto it for later the same way it does carbs and fat. Increasing the protein in your diet sets you up for success in the event you tend to overeat during meals or enjoy snacking excessively.

How much protein should I eat to lose weight?

Now that we've determined why protein helps you lose weight, let's discuss how much protein you need to get to facilitate your weight loss goal. The answer to this question might seem deceptively simple. It all comes down to a simple calculation.

The calculation to determine how much protein you should eat is 1g per pound of ideal body weight within the recommended caloric range as established by your BMR. Eat your goal weight in grams of protein every single day to reach your weight loss goal and keep your muscular tissue protected.

The number will look different for each person. For example, if I am a 30 year old woman weighing 150 pounds, and I would like adjust my diet to help me reach 130 pounds, I should eat roughly 130g of protein every day within a daily caloric deficit of 1400-1700 calories. If I am 150 pounds and I would like to be 180 pounds, I should eat roughly 180g of protein every day within a daily caloric surplus of 1900-2200 calories. 

Set your goal within reason and note that caloric ranges vary based on your age, gender, and the amount of muscular tissue you have. The most important thing is to keep your protein high relative to your body weight. Whether you are gaining or losing body fat, the importance of protein cannot be overstated.

How do I find out my BMR?

The best way to determine your BMR is to have a 3D body scan done. At The Smart Fit Method, we perform regular body scans on our clients to ensure we are working with accurate, up-to-date information. Book a free consultation at one of our longevity studios to get started today.

Another way to determine BMR is by using an online calculator, like this one from NASM.

Check out these tips from our certified nutritionist Megan Lyons on how to boost your BMR.

Best way to optimize for weight loss

No one solution for weight loss is going to work on its own. The best way to optimize for weight loss is to combine nutrition with exercise.

Book a free consultation in one of our longevity studios to unlock the real potential inside you. Don't just talk about weight loss goals, succeed in them with help from The Smart Fit Method's personal trainers and AI-powered equipment.