Losing Weight with Protein: Everything You Need to Know About Protein and Weight Loss

Protein is an essential macronutrient in our diet and is often hailed as the key to weight loss and stabilising blood sugar levels. High-protein diets containing 1.5–2.0 grams of protein per kilogram of body weight have grown in popularity in recent years – but not all protein sources are created equal! It turns out that the type of protein you choose can make a significant difference to your long-term health.

In this article, you'll learn exactly how protein supports weight loss, the challenges of following a high-protein diet, and why plant-based proteins are often the better choice in the long run.

How Protein Helps with Weight Loss

High-protein diets, where 20–30% of daily energy intake comes from protein, have proven to be highly effective for losing weight and stabilising blood sugar levels – especially in the first 6–12 months. This success is based on several scientifically proven mechanisms that support the body, which we’ll explore in detail below.

Greater Satiety, Less Hunger

Proteins are well-known for promoting a stronger sense of fullness than carbohydrates, helping you consume fewer calories without constantly feeling hungry. This is achieved by stimulating the release of hormones that directly suppress appetite while inhibiting the secretion of ghrelin, the so-called “hunger hormone.”

The result: You feel fuller for longer and avoid uncontrolled cravings. This effect is particularly beneficial as it lasts throughout the day, helping you regulate your calorie intake without constantly thinking about food.

Improved Blood Sugar Control

Another significant benefit of protein-rich meals is their ability to stabilise blood sugar levels. Protein slows gastric emptying, meaning nutrients reach the small intestine at a steadier pace. This leads to a more gradual rise in blood sugar levels after meals, as opposed to the rapid spikes and crashes associated with high-sugar or high-carbohydrate meals.

This is particularly relevant for people with insulin resistance or type 2 diabetes, as stable blood sugar levels help regulate insulin release and improve the body’s sensitivity to insulin over time. A protein-rich diet can thus minimise the risks of blood sugar fluctuations and their negative consequences.

Muscle Preservation

One of the biggest challenges of rapid weight loss is that the body often loses muscle mass alongside fat. This is especially problematic because muscle mass is key to maintaining a high basal metabolic rate – the number of calories your body burns at rest.

Protein helps counteract muscle loss by supporting the preservation of lean muscle mass. It provides the essential amino acids your body needs to repair and build muscle tissue, even when you’re in a calorie deficit.

This is not only vital for your daily performance and exercise but also for keeping your metabolism active and burning more calories in the long term.

Difficulties in Implementation

A common issue with high-protein diets is maintaining them over the long term. Many people find it challenging to consistently consume a high amount of protein for months. Let’s take a closer look at the reasons for this.

Limited Food Choices

Those who follow a high-protein diet often rely on similar foods like chicken, fish, eggs, or dairy products. A lack of variety can quickly become boring and reduce motivation. People who want to include more plant-based protein, such as legumes or tofu, in their diet often need to search for new recipes and learn creative preparation methods to keep meals diverse and enjoyable.

Social and Cultural Barriers

High-protein diets can be difficult to follow if they don’t align with family eating habits or social occasions. For example, many traditional dishes are carbohydrate-heavy, whereas high-protein options often require a departure from the norm. Those who want to make lasting dietary changes need to involve their social circle in the process.

Costs of a High-Protein Diet

High-quality protein-rich foods, especially lean meats or fish and protein-rich snacks, can be more expensive than carbohydrate-based alternatives like bread, rice, or pasta. This makes a high-protein diet less affordable and practical for some. Plant-based protein sources like beans or lentils, along with protein powder, can help reduce these costs. 

Losing Weight Healthily: Plant-Based vs Animal Proteins

The choice of protein source is not just a matter of taste and personal preference; it can also have significant effects on health, weight, and even the environment. Both plant-based and animal proteins have their pros and cons, which you should understand and consider in your diet.

Animal Proteins

Protein sources like meat, fish, eggs, and dairy products are often valued for their high "biological value." This means they contain all the essential amino acids that the body cannot produce on its own, making them “complete proteins.” However, special care should be taken with animal protein sources. Here are some points to keep in mind:

Variable Quality

While lean meats, fish, and low-fat dairy products are high-quality protein sources, many highly processed animal products, such as sausages and ready-made meals, are often loaded with unhealthy fats, salt, and additives. A diet heavily reliant on processed and red meat can increase the risk of cardiovascular disease and other chronic conditions.

Increased Risk of Obesity and Type 2 Diabetes

Although high protein intake can be helpful for weight loss, long-term studies show that a high intake of red meat and processed meats is associated with a higher risk of obesity and type 2 diabetes. One possible reason for this is the so-called "insulinotropic effects," which can be amplified by consuming more animal-based protein. These effects promote fat storage and can negatively impact insulin sensitivity over time.

Environmental Impact

One point we cannot ignore in the face of climate change is that the production of meat and dairy products is highly resource-intensive and significantly contributes to environmental pollution. Livestock farming generates high greenhouse gas emissions, excessive water use, and deforestation. A diet heavily reliant on animal proteins thus raises questions about sustainability.

Plant-Based Proteins

Plant-based protein sources such as legumes, nuts, seeds, tofu, tempeh, and whole grains offer numerous benefits that go far beyond their protein content. While they are often labelled as “incomplete” because individual sources may not contain all essential amino acids in sufficient quantities, these needs can easily be met by combining different sources (e.g., beans with rice).

Fewer Insulin Spikes

Although plant-based proteins like beans and lentils are often paired with complex carbohydrates, they result in a more moderate insulin response compared to animal proteins. This means they have a less dramatic effect on blood sugar levels after meals, which supports long-term blood sugar control and can lower the risk of metabolic diseases.

Fibre and Micronutrients

A diet focused on plant-based foods is higher in fibre, which promotes a feeling of fullness, supports digestion, and improves gut health and microbiota balance. In addition, plant-based protein sources often contain essential vitamins, minerals, and phytochemicals with anti-inflammatory properties that enhance overall health.

Protective Effects on Health

Studies show that regularly consuming higher amounts of plant-based proteins has a neutral or even protective effect against the risk of obesity, cardiovascular diseases, and type 2 diabetes. This is not only due to the lower insulin response but also to the additional nutrients provided by plant-based proteins.

Which Proteins Should I Choose?

The right choice of protein source is crucial to maximising the benefits of protein for weight loss while avoiding potential long-term health risks. Making a conscious selection of foods not only helps you reach your goals but also contributes to a balanced and healthy diet over time. Here are some recommendations for optimally incorporating proteins into your daily routine:

Focus on Plant-Based Foods

Plant-based proteins offer many health benefits and are often rich in fibre, vitamins, and minerals. Additionally, they have a lower environmental impact than animal proteins. Below are some of the best plant-based protein sources:

• Legumes:
  Beans, lentils, chickpeas, and peas are excellent sources of high-quality protein and fibre. These not only support digestion but also help prevent cravings. For instance, 200 g of cooked lentils contain approximately 18 g of protein.
  
  
• Soy Products:
  Tofu, tempeh, and edamame are excellent protein sources and popular meat substitutes that contain all essential amino acids. They are particularly suitable for vegan or vegetarian meals and can be prepared in a variety of ways – as snacks, in soups, or as main dishes.
  
  
• Nuts and Seeds:
  Almonds, walnuts, chia seeds, and flaxseeds provide protein along with healthy fats that are vital for heart health. For example, a handful of almonds (around 30 g) contains 6 g of protein and valuable micronutrients like magnesium and vitamin E. Due to their high calorie density, they should be consumed in moderation during a dieting phase.

Tip: Combine different plant-based protein sources to cover all essential amino acids. A classic example is the combination of legumes and whole grains, such as beans with rice or lentils with quinoa.

Animal Protein in Moderation

Animal products are a good source of protein, but they should be consumed in moderate amounts to minimise risks such as cardiovascular diseases or diabetes and to reduce environmental impact. Pay particular attention to the quality of your protein sources:

• Lean Meat and Fish:
  Chicken, turkey, and low-fat fish such as trout are rich in high-quality protein and contain little saturated fat. Fish also provides omega-3 fatty acids, which have anti-inflammatory properties and promote heart health (vegetarians or vegans can supplement with algae oil for similar benefits).
  
  
• Low-Fat Dairy Products:
  Yogurt, quark, or skyr are not only rich in protein but also contain calcium, which is essential for bone health. For example, a large serving of low-fat quark (250 g) provides about 30 g of protein.
  
  
• Red and Processed Meat:
  Minimise your consumption of red meat (e.g., beef, pork, lamb) and avoid processed meats such as sausages, as they are often linked to a higher risk of chronic diseases and cancer.

Protein Powder as a Supplement

A high-quality protein powder, such as our vegan WAM Protein without sucralose, can be a practical addition if you struggle to meet your daily protein requirements. This is particularly helpful if you:

• Lead an active lifestyle:
  If you’re on the go and don’t have much time to cook, protein shakes offer a quick and easy solution. The powder doesn’t require refrigeration, so you can conveniently carry it in a shaker wherever you go.
  
  
• Follow a vegan or vegetarian diet:
  Our WAM Protein provides all essential amino acids, including the muscle-building BCAA leucine, making it an excellent and practical addition for vegetarians and vegans.
  
  
• Are focused on building muscle mass:
  Protein shakes are perfect before or after workouts to promote muscle growth and prevent muscle breakdown. A 30 g serving of WAM Protein provides 22 g of protein with 2.5 g of leucine – ideal for recovery!

Tip: When choosing a protein powder, look for quality and purity. Avoid products with unnecessary additives like artificial sweeteners or colourings. A good protein powder should taste great, be versatile, and complement your diet – without replacing a balanced diet.

Conclusion: Losing Weight with Protein

Protein-rich diets are an effective approach for losing weight, maintaining muscle, and stabilising blood sugar levels. While animal proteins offer short-term benefits, excessive consumption can pose long-term risks. On the other hand, plant-based proteins stand out for their long-term health benefits, thanks to their additional fibre, vitamins, minerals, and milder insulin response.

If you want to lose weight healthily, it’s worth focusing on plant-based protein sources and consuming animal protein in moderation. A balanced diet that includes sufficient protein, complex carbohydrates, and healthy fats will help you achieve your goals and maintain long-term health.

Do you have any questions? Feel free to reach out to us! We’re happy to help.

Sources

[1] Anjom-Shoae J, Feinle-Bisset C, Horowitz M. Impacts of dietary animal and plant protein on weight and glycemic control in health, obesity and type 2 diabetes: friend or foe? Front Endocrinol (Lausanne). 2024 Jul 31;15:1412182.