Healthy Weights

Higher protein diets have gained popularity as a weight loss and maintenance approach in recent years. Aside from the hype of fad and celebrity diets there is mounting evidence that higher protein diets (within the levels recommended by current Dietary Reference Intakes) are effective for weight management.

Protein for Weight Loss

Dietary intervention studies have consistently demonstrated that high protein diets are effective for weight loss. Studies show that subjects spontaneously eat less and body weight loss is greater on high protein diets in conditions of ad libitum energy intake.1,2,3

Increasing the ratio of protein to carbohydrates during weight loss also improves body composition by promoting greater fat mass loss and lean muscle mass retention.4,5

Studies also show that our bodies naturally burn more calories when we eat protein-rich meals; protein has a greater thermogenic effect than other macronutrients.6 Animal protein (meat) has been shown to produce a 2% higher energy expenditure than vegetable protein (soy) over the course of a day.7

Higher protein intakes can reduce perceived hunger and improve perceptions of satiety and pleasure (overall mood) during energy restriction, thus facilitating compliance to weight loss diets.8,9

Practice Point
Provide guidance to achieve appropriate protein intakes; adults can safely consume up to 35% of their energy intake from protein as part of a healthy diet.

Encourage your clients to enjoy protein-rich foods, like lean beef, at meals and snacks to help curb hunger between meals and reduce energy intake.

For Your Clients
Direct your clients to our heart healthy lean beef recipes. Also, order copies for your office of Lean Beef: Healthy Recipes, Healthy Living (PDF 1.2MB) and other recipe booklets.

1. Weigle DS et al. Am J Clin Nutr, 2005; 82(1):41-8.

2. Dumesnil JG et al. Br J Nutr, 2001; 86(5):557-68.

3. Skov AR et al. Int J Obes, 1999; 23(5): 258-36.

4. Johnston CS et al. J Nutr, 2004; 134(3):586-91.

5. Layman DK et al. J Nutr 2003; 133(2):411-7.

6. Eisenstein J et al. Nutr Rev, 2002; 60:189-200.

7. Mikkelsen PB et al. Am J Clin Nutr, 2000: 72:1135-41.

8. Leidy HJ et al. Obesity 2007; 15(2):421-29.

9. Nickols-Richardson SM et al. J Am Diet Assoc, 2005; 105(9):1433-7.

Protein for Weight Loss Maintenance

Higher protein diets may also help reduce weight regain after weight loss. For example, additional protein (18% versus 15% of energy) limited weight regain after a weight loss of 5% to 10% of body weight in moderately obese women and men.1,2

Incorporating additional lean protein, up to 35% of energy intake as a part of a calorie-reduced, moderate fat diet, can be healthy and effective for individuals looking to achieve and maintain long-term weight loss. This type of diet is within current dietary guidelines and may be more palatable than a low fat diet, thereby improving long-term compliance.3

1. Westerterp-Plantenga, MS et al. Int J Obes, 2004; 28(1): 57-64

2. Lejeune MP et al. Br J Nutr, 2005; 93(3):281-9.

3. Wilkinson DL and McCargar L. Best Practice and Clinical Gastroenterology, 2004; 18(6):1031-47.

Satiety

Protein-induced satiety appears to be of vital importance in helping to promote appetite control during weight loss and weight maintenance.1 Increasing protein intake from 15% to 30% has been shown to increase satiety and spontaneously decrease calorie intake.2

The type and form of protein may have an impact on satiety and food intake. For example, protein in solid foods has more of a potent effect on satiety than protein consumed as a liquid in drinks.3

The proposed mechanisms that may contribute to protein-induced satiety include:

  • increased energy expenditure
  • effects on ‘satiety’ hormones
  • amino acid metabolites
  • the process of gluconeogenesis

According to a recent review of weight loss approaches published by the Dietitians of Canada, higher protein diets (25-35% of energy) may assist with hunger management during weight loss by promoting satiety.4 Greater satiety may also help promote the greater initial weight loss that is observed with higher protein intakes.5

Dietitian Susie Langley says:
“In my experience, some individuals do not eat enough protein – thus their diets are low in protein. They usually lack adequate amounts of Milk and Alternatives and/or Meat and Alternatives. This is easy to detect when performing a dietary assessment. If the diet is improved by simply recommending adequate amounts of high quality protein from these two food groups, they will find it easier to manage appetite and sensible weight loss.”

Want to know more?
For more information about protein’s role in healthy weights, download The Satiating Power of Protein (PDF 272KB). This resource includes a reproducible fact sheet for your clients.

1. Veldhorst M et al. Physiol & Behav, 2008; e-pub ahead of print.

2. Weigle DS et al. Am J Clin Nutr, 2005;82(1); 41-8.

3. Nzsnill AJ. INL Guy-Grand B, Alhaud, G, eds. Progress in Obesity Research. London. John Libbey & Company Ltd: 1999: 209-13.

4. Dietitians of Canada. Current Issues, The Inside Story. February 2008. Available at www.dietitians.ca (members only), [Accessed July 23, 2025].

5. Nickols-Richardson SM et al. J Am Diet Assoc, 2005; 105(9):1433-7.