Lose WeightProtein and Weight Loss – How Does Protein Affect Weight Loss?
Fat, protein, and carbohydrates are all essential to your overall health. When you are working to lose weight it’s important that you do not cut any one nutrient too low. Let’s focus on your protein intake.
Types of Protein
Protein is made up of 20 building blocks called amino acids. Eleven of these amino acids are nonessential and nine are essential. This means the body is unable to create nine of these amino acids on its own and must receive them from food sources. Dietary protein is divided into two categories, complete and incomplete. A complete protein contains all nine of the essential amino acids. An incomplete protein lacks one or more of the essential amino acids. This is more of a concern if you are vegetarian and consume limited animal food sources. If this is your situation I recommend working one-on-one with a dietitian to ensure you are using complementary proteins to meet your nutritional needs.
Function of Protein
Carbohydrates and fat are the body’s primary energy sources, but protein fills many other crucial roles in the body. Here are a few:
- Forms structural components of the body: muscle contractile tissue, connective tissue, cell membranes, and bone matrix.
- Maintains fluid balance.
- Regulates acid-base (pH) balance of blood.
- Forms hormones and enzymes.
- Supports immune function (antibodies are proteins).
Protein’s role is directly related to weight maintenance in several ways. The hormones and enzymes produced regulate sleep, digestion, and ovulation. Protein slows digestion, promoting steady blood sugar levels. Steady blood sugar levels prevent insulin spikes that can lead to increased fat storage. Improper fluid balance can lead to water retention and corresponding weight gain.
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All the best,
Lisa Nelson, RD
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