Why is a high protein diet good for fat loss?
When most think of high protein diet advocates, they think of big ass bodybuilders looking to live large, die large and leave a giant coffin. This thought process is understandable as people looking to get massive do consume a high protein diet. If your goal is to build muscle, protein is imperative as it provides the building blocks for new tissue in the form of amino acids.
People don't think of a protein-rich diet as a tool to facilitate weight loss when actually, it's a great tool and one I highly recommend!
Whether you want to build muscle, lose fat, or like many people, a combination of the two, then protein is the most important nutrient.
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Fat loss benefits of a high protein diet
Increased feeling of fullness
Firstly, protein is super satiating, as shown in a systematic review done by Halton et al. Stating "There is convincing evidence that a higher protein intake increases thermogenesis and satiety compared to diets of lower protein content. The weight of evidence also suggests that high protein meals lead to a reduced subsequent energy intake". The success of a diet is largely dictated by its sustainability and adherence – if you're appropriately full from your meals, you are much less likely to overindulge!
Facilitates muscle growth and helps maintain a higher metabolism
Secondly, higher protein diets help to maintain or even gain lean mass when in a calorie deficit, as shown in a randomised control trial done by Thomas M Longland et al. It showed that during a calorie deficit, consumption of a diet containing 2.4 g of protein per kg of body weight was more effective than consumption of a diet containing 1.2 g of protein per kg of body weight. In promoting increases in lean body mass and losses of fat mass when combined with a high volume of resistance and anaerobic exercise. The more muscle you have, the more calories you'll burn daily – lean mass is very energy demanding. If you want to maintain a high metabolic rate or even increase it further, you want to consume a high protein diet that facilitates muscle growth. It doesn't necessarily need to be 2.4 grams of protein per kg of your body weight – between 1.6 to 2.2 grams will optimise muscle protein synthesis.
Protein has the highest thermic effect of feeding (TEF)
Thirdly, protein has by far the highest thermic effect of feeding (TEF) – with 20 to 30% of the calories getting burnt off via the digestive process. This is considerably higher than fats at 0 to 3% TEF and even carbs at 5 to 10% TEF. This means a diet high in protein has a fat-loss advantage over lower protein diets.
In summary
When your goal is fat loss, you want to ensure you're consuming a protein-rich diet! Protein facilitates muscle growth, and the more muscle you have, the more calories you burn, as lean mass is incredibly energy-demanding. Protein boosts your metabolism by taking advantage of a much higher thermic effect of feeding and is super satiating, making it much easier to adhere to a calorie deficit and reach your goal fat loss goals!