Muscle mass is vital for overall health, contributing to physical function, mobility, and metabolic well-being.
Consuming more protein during weight loss can help preserve this muscle mass.
- To maintain muscle during weight loss, it's recommended to consume between 0.45 and 0.6 grams of protein per pound (g/lb) of body weight.
Some muscle loss is inevitable when losing weight but increasing your protein intake can help minimize this loss.
Increasing protein consumption during weight loss helps protect muscles by providing essential amino acids needed for muscle repair and growth.
- Higher-protein diets prevent some of the muscle mass reduction typically seen with calorie restriction, but moderation is key.
- The preservation effect on muscle mass is greater when protein intake is combined with resistance exercise.
- While increasing protein can help preserve muscles during a diet, it alone isn't sufficient; incorporating strength training along with adequate protein is essential to avoid muscle loss.
Preserving muscle mass while losing weight is crucial for maintaining physical function, metabolic health, and effective long-term weight management.
- Losing muscle or lean body mass can impair physical capabilities, harm metabolic processes, and hamper long-term weight control efforts.
- Muscle tissue supports strength, mobility, and the capacity to perform daily activities.
- Reducing muscle mass increases the risk of sarcopenia, frailty, and a decline in quality of life, especially as we age.
- Because muscles are metabolically active, they help sustain metabolism particularly during weight loss.
- Losing more weight rapidly or significantly can lead to greater muscle mass reduction.
GLP-1 medications might accelerate fat loss but there's uncertainty if they might also contribute to muscle atrophy.
- Maintaining muscles while on GLP-1 treatments is critical for continued health, muscle strength, and metabolism.
- A combination of adequate protein intake with resistance training can counteract muscle breakdown during this weight loss method.
Protein requirements increase when aiming to lose weight.
- In weight loss studies focusing on overweight or obese adults, boosting daily protein intake to between 0.45 and 0.6 grams per pound of body weight helped protect muscle mass.
- For example, an individual weighing 150 pounds would need approximately 68 to 89 g of protein daily
- Intake higher than 0.6 g/lb can support muscle growth, while amounts below 0.45g/lb correlate with increased muscle loss risk.
- The recommended intake for those using GLP-1 medications is between 0.55 to 0.73 g/lb of body weight, or about 80 to 120 grams daily.
It's important to note that overconsuming protein beyond what your body needs for tissue repair can lead to fat storage by the liver.
Lower-calorie, nutrient-dense sources tend to be optimal when trying to lose weight while maintaining sufficient protein:
- Legumes (peas, beans, and lentils)
- Dairy options like Greek yogurt or cottage cheese
- Seafood
- Fish
- Eggs
- Lean poultry
- Nuts and seeds
Incorporating more protein in your diet can be simple:
- Pair snacks with a serving of a protein source
- Prepare savory Greek yogurt dips for vegetables
- Replace mayonnaise with Greek yogurt in dressings and sauces
- Spread cottage cheese or Greek yogurt on sandwiches
- Include milk or soy milk when eating cereal
- Blend tofu, Greek yogurt, or cottage cheese into sauces/dressings
- Add nuts and seeds to bowls, salads, oatmeal, or yogurt
- Opt for whole grains or legume-based options instead of refined carbohydrates
Before increasing protein intake in your diet, consult with a healthcare professional. A registered dietitian nutritionist (RDN) can offer personalized advice.