Can You Lose Weight on a Protein Diet?

 

Can You Lose Weight on a Protein Diet?

Online users are disseminating false information by stating that diets lacking in protein are superior for weight loss and longevity. On the other hand, experts assert that consuming enough protein can encourage the growth of muscle mass and satiety, both of which are critical components of weight loss. For a balanced diet, a combination of plant- and animal-based protein sources is ideal.

Diets Low in Protein: A Misinformation Thing 

It has long been known that eating a high-protein diet will help you lose weight and improve your health. On social media sites like Reddit and TikTok, false information about the benefits of a low-protein diet is, nevertheless, making the rounds. 

Proponents assert that less protein is needed than previously believed and that cutting back on protein could result in weight loss.

 One recent example is a TikTok video by dietitian @endocrinenutritionist. She claimed that because human breast milk contains just 6% protein and humans double in size in the first six months of life, we need less protein. However, this claim is not true. 

The nutritional content of breast milk contains about 1% protein, not 6%. A study conducted on older community-dwelling men in 2020 found that low protein intake was associated with a modest increase in the risk of all-cause and cause-specific mortality among older men.

The Link Between Low Protein Diets and Weight Loss

Examine's registered dietitian and science communications officer, Kelsey Costa, notes that there is fresh interest in the idea that cutting back on protein or certain important amino acids could lengthen life.

 Animal studies have shown that cutting down on protein, without cutting calories, might extend the lifespan of rodents. The evidence is, however, scant and derived from research on animals. Humans may not always benefit from these findings.

Costa explains that any potential benefit of long-term protein restriction is likely offset by an increased risk of sarcopenia, an age-related loss of muscle and strength.

Expert Opinions on Protein Intake

The transition from high-protein to low-protein diets, according to dietitian and author of "How Not to Eat Ultra-Processed," Nichola Ludlam-Raine, represents a deeper comprehension of balanced nutrition.

 She notes that high-protein diets promote satiety, preserve muscle mass during weight loss, and increase thermogenesis. Conversely, lower protein diets could potentially lead to weight loss due to reduced calorie intake if protein-rich, calorie-dense foods are replaced with fruits, vegetables, and whole grains. 

However, Ludlam-Raine emphasizes that a low-protein diet might not be sustainable for everyone as protein is critical for maintaining muscle mass and overall metabolic health.

 Costa adds that a very low protein diet may initially result in weight loss due to calorie restriction but could lead to the loss of muscle mass, ultimately decreasing metabolism and leading to weight regain when the diet is stopped.

Health Benefits and Risks of Low Protein Intake

Aside from weight loss, you may be curious about the effects of a low-protein diet on longevity and general health.

Ludlam-Raine mentions that reduced intake of some proteins, such as red meat, may be linked to increased lifespan due to heart health benefits. However, protein is essential for life, with a minimal requirement of at least 0.8g of protein per kg of body weight a day.

 Lower protein intake has been associated with reduced risks of certain diseases, such as kidney disease (in those with uncontrolled diabetes) and some cancers in certain people who eat a lot of processed red meat. However, these benefits largely depend on the quality and source of the proteins, as well as the overall diet composition.

There are notable risks with eating a low-protein diet. Atrophy of the muscles can result from insufficient protein, especially in older persons.

 It can also cause nutrient deficiencies since proteins are essential for providing certain vitamins and minerals. Additionally, low protein intake can weaken immune function as proteins are crucial for the immune system.

Healthy Protein Types

The recommended daily intake of protein varies by age, sex, and activity level. Generally, 0.8 grams of protein per kilogram of body weight is sufficient for most adults, while athletes and older adults may require more, around 1.0 to 2.0 grams per kilogram. Protein sources can be divided into:

Animal Proteins:

Meat, poultry, fish, eggs, and dairy. These are complete proteins containing all essential amino acids needed. They are beneficial for muscle mass maintenance and overall health due to essential nutrients such as vitamin B12 and calcium but should be consumed in moderation compared to plant proteins.

Whole grains, nuts, seeds, tofu, tempeh, lentils, and beans are examples of plant proteins: While some plant proteins may be incomplete, they can be combined to provide all essential amino acids. They are generally lower in saturated fat and beneficial for heart health and weight management.

Processed Proteins: Protein bars, shakes, and other supplements. While convenient, many of these are ultra-processed and should not replace whole foods. Healthier versions of protein supplements without added sugar are recommended.

Conclusion

Consuming an extremely low-protein diet won't improve your health or help you lose weight in a long-term way. It's recommended that most persons consume 0.8 grams of protein for every kilogram of body weight. It will be most beneficial to include both plant-based and animal-based protein sources. 

FAQs

Q: Can a low-protein diet help with weight loss?

While a low protein diet may initially lead to weight loss due to calorie restriction, it can result in the loss of muscle mass and decreased metabolism, making long-term weight maintenance challenging.

Q: How much protein should I consume daily?

 The recommended daily intake is generally 0.8 grams of protein per kilogram of body weight, but athletes and older adults may require more, around 1.0 to 2.0 grams per kilogram.

Q: Are there any risks associated with a low-protein diet?

Yes, risks include muscle atrophy, nutrient deficiencies, and weakened immune function.

Q: What are good sources of protein? 

Good sources include a mix of animal proteins (meat, poultry, fish, eggs, dairy), plant proteins (beans, lentils, tofu, tempeh, nuts, seeds, whole grains), and minimally processed protein supplements.

Q: How can I ensure I'm getting enough protein?

Include protein at every meal and choose a variety of protein sources, combining both plant and animal proteins to ensure a balanced intake of essential amino acids and nutrients.