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 for 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 Sources
The 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."