Dante Carrillo
Protein is an essential nutrient that helps to build and repair muscle, and it is also a key player in the weight-loss process. While it may be tempting to cut out all proteins from your diet, especially if you are experiencing kidney problems or disorders, it is important to note that proteins provide a metabolic advantage and are highly satiating, reducing hunger and boosting metabolism. This means that you are less likely to overeat and will naturally consume fewer calories, leading to weight loss. Additionally, protein is the most thermogenic macronutrient, meaning that the body burns calories while digesting and absorbing it.
Why you should not cut proteins out of your diet
| Characteristics | Values |
|---|---|
| Helps maintain muscle mass | Bodybuilders typically recommend consuming about 2.2 g of protein per kg of body weight during a growth phase. |
| Boosts metabolism | Protein boosts metabolism and increases the number of calories burned. |
| Reduces hunger | Protein increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY, and cholecystokinin while reducing the hunger hormone ghrelin. |
| Essential nutrient | Protein is an essential nutrient, and even people on low-protein diets need to consume a certain amount to stay healthy. |
| Protects brain health | Research indicates that a diet low in protein and high in carbohydrates may help protect brain health and reduce cognitive decline. |
| Treats certain disorders | A low-protein diet is recommended for treating chronic kidney disease and phenylketonuria (PKU). |
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What You'll Learn
Protein boosts metabolism and increases calories burned
A high-protein diet can boost metabolism and increase the number of calories burned. This is because protein has a high thermic effect, meaning it takes more energy for the body to digest it compared to fats or carbohydrates. In fact, an estimated 20 to 30% of the calories from protein are burned while the body is digesting and metabolising it. This is significantly higher than the 5 to 10% of calories burned from carbohydrates and the 0 to 3% of calories burned from fat.
Research has shown that a high-protein diet can lead to a boost in metabolism and an increase in calories burned. A 2020 study by the University of Alberta found that participants burned an average of 80 more calories per day on a high-protein diet compared to a diet with a lower protein ratio. Another small study in 2015 showed that overfeeding with a high-protein diet increased calories burned by 260 per day.
Protein's high thermic effect can be attributed to its chemical structure. It would be very costly for the body to convert protein into fat, as it would require several enzymatic reactions. Thus, the body is more likely to burn the calories from protein for energy instead of storing them as fat.
Additionally, protein can help reduce hunger and boost satiety, which can lead to an automatic reduction in calorie intake. Protein increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY, and cholecystokinin, while reducing levels of the hunger hormone ghrelin. This can make it easier to cut calories and maintain a calorie deficit, which is essential for weight loss.
Overall, a high-protein diet can boost metabolism, increase calories burned, and reduce hunger, making it a powerful tool for weight management and obesity prevention.
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Protein reduces hunger and appetite
Protein is a macronutrient that plays a key role in the function and structure of our cells, tissues, and organs. Eating a high-protein diet can help manage hunger and cravings, strengthen bones, and aid the body in healing after injuries.
Research has shown that a diet rich in protein may be an effective strategy for weight loss and obesity prevention. A high-protein diet can boost the release of hunger-suppressing hormones, leading to reduced appetite and sustained weight loss. In one study, mice fed a protein-heavy diet produced higher levels of the appetite-regulating protein peptide YY (PYY), which has been linked to reduced appetite in human studies. These mice gained less weight and had lower fat accumulation compared to those on a low-protein diet.
Additionally, protein is the most thermogenic macronutrient, meaning our bodies burn calories while digesting and absorbing it. This contributes to a higher number of calories burned, giving high-protein diets a metabolic advantage over lower-protein diets. This effect is particularly evident during overfeeding or when consuming a calorie surplus.
It is important to note that while protein can help reduce hunger and boost metabolism, weight loss also depends on consuming fewer calories than you burn. A well-balanced diet that includes nutrient-rich foods such as fruits, vegetables, beans, lean meat, and whole grains is essential, along with considering other factors like physical activity and overall calorie intake.
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Protein helps preserve muscle mass during weight loss
When people lose weight, they tend to lose muscle mass as well. Losing muscle mass is an unwanted side effect of weight loss, as it can affect your physical function, such as your ability to lift items, walk, and climb stairs.
Protein helps to preserve muscle mass during weight loss by reducing hunger and increasing satiety. Eating more protein may help you naturally consume fewer calories overall, thus supporting weight loss. Protein reduces your levels of the hunger hormone ghrelin while boosting the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin.
Additionally, protein has a high thermic effect, meaning that an estimated 20 to 30% of the calories from protein are burned while your body is digesting and metabolizing it. This is much higher than the thermic effect of carbohydrates (5 to 10%) or fat (0 to 3%). Due to its high thermic effect and positive effect on resting energy expenditure, a high protein intake can help you burn more calories, even during sleep.
To preserve muscle mass during weight loss, it is recommended to consume an adequate amount of protein. For example, a common recommendation is to aim for 0.7 to 1 gram of protein per pound of lean mass (1.5 to 2.2 grams per kilogram). During a calorie deficit, it may be beneficial to slightly increase your protein intake to a range of 2.3 to 3.1 grams of protein per kilogram of body weight to ensure that most of your weight loss comes from fat rather than muscle.
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Protein is essential for brain health
Protein is one of the three major macronutrients required by the human body to function and maintain good health. It is essential for tissue and cell repair and the production of important brain chemicals. Proteins are the building blocks of muscles and organs, and they help optimize brain function.
Protein is essential for getting nutrients to your brain cells to maintain a healthy heart-brain balance and brain regulation. A healthy diet that includes protein can help increase healing, combat illness and disease, improve mental clarity, fight fatigue, boost memory, and reduce inflammation.
A Harvard study published in the January 2022 issue of The American Journal of Clinical Nutrition suggests that getting enough protein in your diet may be important for protecting your cognition. Researchers evaluated the self-reported dietary habits and health of more than 77,000 men and women who were followed for over 20 years. The study found that, compared to eating carbohydrates, eating protein was associated with lower odds of developing cognitive decline later in life.
Animal protein sources such as meat, fish, and animal products (eggs, milk, and cheese) are the easiest way to get all eight essential amino acids in the same meal. However, plant-based proteins such as beans, lentils, nuts, and seeds have also been associated with a lower risk of cognitive decline.
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Protein can be beneficial for people with kidney-related disorders
While it is generally recommended to limit protein intake for those with kidney-related disorders, it is important to note that protein can still be beneficial in certain cases. For individuals with kidney disease who are on dialysis, a higher protein intake is necessary to maintain blood protein levels and support overall health. Dialysis effectively removes protein waste from the blood, eliminating the need for a low-protein diet. However, the specific amount of protein required depends on individual factors, such as body size, nutritional status, and the nature of the kidney problem. Seeking guidance from a healthcare professional or kidney dietitian is crucial to determine the appropriate amount and type of protein for each case.
For those with kidney-related disorders, it is essential to strike a balance between sufficient protein intake and kidney health. While high-protein diets are often touted for their weight loss and metabolic benefits, they can pose risks for individuals with compromised kidney function. Studies suggest that a high-protein meal can lead to increased glomerular filtration rate (GFR), resulting in "glomerular hyperfiltration." This condition is caused by an amino acid surge, leading to dilatation of the "afferent" arteriole and increased intraglomerular pressure. Over time, this can contribute to a faster decline in kidney function.
However, it is worth noting that the impact of protein intake on kidney health may vary depending on the source of protein. Animal protein sources, such as fatty cuts of red meat, whole-milk dairy products, and egg yolks, are higher in saturated fat. On the other hand, plant-based proteins, including beans, lentils, nuts, seeds, and whole grains, are lower in saturated fat and associated with a reduced risk of kidney damage. Adopting a plant-based diet can help meet protein needs while potentially lowering the risk of kidney-related issues.
Additionally, for individuals with a solitary kidney, either congenital or acquired, it is crucial to be cautious with protein intake. High-protein diets, especially those exceeding 1.2 g/kg per day, should be avoided if possible. Instead, focusing on adequate dietary fiber and maintaining a healthy body mass index (BMI) of <30 kg/m2 is recommended. By managing protein intake and overall health, individuals with a solitary kidney can help reduce the risk of unfavorable clinical and renal outcomes.
In summary, while protein can be beneficial for individuals with kidney-related disorders, particularly those on dialysis, it is essential to individualize protein recommendations. The type of protein, its source, and overall dietary patterns all play a role in maintaining kidney health. Consulting with healthcare professionals and registered dietitians is crucial to ensure the safety and effectiveness of protein intake for those with kidney-related disorders.
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Frequently asked questions
Protein is an essential nutrient, and even people on a low-protein diet need to consume a certain amount to stay healthy.
Protein can reduce hunger and boost metabolism, making it easier to cut calories. It also has a high thermic effect, meaning you burn more calories while digesting and metabolizing protein.
People with certain medical conditions may benefit from a low-protein diet, such as those with kidney-related disorders like chronic kidney disease or phenylketonuria. However, for most people, protein is an important part of a balanced diet.
