Protein: Losing Fat While Keeping Muscle
Losing fat without losing muscle - that's
the goal of almost everyone in a cutting or weight loss process. But how
much protein do you really need to eat to preserve muscle mass? And why
is protein considered such a crucial nutrient in this process?
Dr. Lena Rebecca Larsen, a clinical
nutrition expert from More Nutrition, explains that protein does much
more than just build muscle: "It regulates hormones related to hunger,
aids in satiety, and boosts metabolic rate. Therefore, people who
consume enough protein tend to eat fewer calories without feeling
deprived or fatigued."
Why Protein is so Important to Weight loss?
Why Protein is so Important to Weight loss?
According to Dr. Larsen, research has shown
that when protein intake is insufficient, up to 25% of the weight we
lose consists of muscle mass, not just fat. The implications: less
strength, slower metabolism, and risk of weight regain.
"When we're in a caloric deficit," she explains, "the body may break
down muscle tissue to produce energy. Protein protects muscle and
encourages the body to use fat as fuel instead."
Protein also causes prolonged satiety thanks to its effect on hormones
like ghrelin (the hunger hormone) and GLP-1 and CCK (hormones that
promote feelings of fullness). Additionally, the digestion process of
protein requires more energy from the body - which increases the thermic
effect of food and helps burn calories even at rest.
How Much Protein Should You Consume?
The recommended amount of protein depends on age, weight, activity
level, and goals. Dr. Larsen presents a simple formula:
"1.6 to 2 grams of protein per kilogram of body weight is an excellent
range for active people who want to maintain muscle mass while losing
fat," she says.
For those training at high intensity, engaging in competitive sports, or
in a significant caloric deficit, she recommends 2.2 to 2.4 grams per
kilogram.
In strength sports and bodybuilding, you can even reach 2.5-3 grams of
protein per kilogram of body weight, especially during cutting periods.
Personal Calculation Example
A person weighing 70 kg (154 lbs) who trains three times a week needs to
consume an average of 110-140 grams of protein per day, distributed
evenly among meals.
"It's important to spread protein intake throughout the day and eat
protein at every meal - this way absorption is better and the body
remains in a sustained anabolic state," emphasizes Dr. Larsen.
Protein for Men and Women - Is There a Difference?
According to Larsen, the relative
requirement is similar, but women have hormonal changes that affect
protein metabolism.
"During menstruation, and especially during menopause, it's recommended
to slightly increase protein intake, since the drop in estrogen levels
increases the rate of muscle breakdown (sarcopenia)."
Active women need an average of 1.6-2.2 grams per kg, depending on
training intensity.
How to Know If You're Consuming Enough
Protein
The simplest indicator, according to Dr. Larsen, is energy levels and
satiety. "If you feel tired, weak, or notice a decline in workout
performance - you may not be consuming enough protein," she says.
Additionally, protein contributes to hair, skin, and the immune system,
so if there's deterioration in these areas - the body may be signaling a
deficiency.
Recommended Protein SourcesThe best sources include chicken, turkey,
fish, eggs, Greek yogurt, and cottage cheese. For vegetarians and
vegans, it's recommended to combine legumes, lentils, tofu, green
lentils, chickpeas, and peas - and ensure variety that provides all
essential amino acids.
"Combining legumes with whole grains, like rice and lentils or chickpeas
and whole wheat pita, improves the biological value of the protein,"
adds Larsen.
Don't Rely on Nutrition Alone
"Don't rely on diet alone," says Dr. Larsen. "Resistance training -
whether with weights, resistance bands, or body weight - is essential for
preserving muscle mass during a diet. Muscle is a 'living' tissue that
burns calories even at rest, so it's worth cultivating it."
Maintaining muscle mass during weight loss isn't a matter of luck - it's
a matter of planning. Adhering to adequate protein intake, good sleep,
sufficient hydration, and regular training create optimal conditions for
healthy, long-term weight loss.
Dr. Larsen's message is clear and direct:
"Fat loss doesn't have to come
at the expense of muscle. With enough protein, your body can look more
toned, strong, and healthy - not just lighter."