As the saying goes, you can’t exercise your way out of a bad diet. That maxim, it turns out, is supported by the science. Multiple studies show that exercise in the absence of dietary intervention is not enough to promote clinically significant weight change.(1) Diet is key.
And while the obesity epidemic has spurred a rise in bariatric surgeries and medications like GLP-1 receptor agonists, these major weight loss solutions have similarly reinforced the importance of nutrition for weight loss and weight loss maintenance given concerns around nutrient adequacy and preservation of lean body mass. In a recent review of the literature, the greatest advantages are seen with a low-carbohydrate lifestyle that promotes optimal protein intake.(1)
Protein is of Primary Importance
If any macronutrient should be prioritized for weight loss, it’s protein. While the goal is to shed excess body fat, preventing or minimizing the loss of lean body mass is also essential, as muscle is critical for overall health and helps support a faster metabolism.
While the standard recommendation for protein intake is 0.8 grams (g) per kilogram (kg) body weight per day, studies have shown that optimal dietary protein intake for weight loss is greater than the standard recommendation. Instead, daily protein intake ranging from 1.2g-2.0g per kg of reference weight (i.e., adjusted body weight) per day has been shown to support clinically meaningful fat loss without unwanted muscle mass loss.(1) For most people, this equates to about 80g-150g protein per day.
Protein Adequacy vs. Over-Prescription
Pay Attention to Protein Quality and Pace
Protein is comprised of amino acids, of which nine are essential – meaning they must be obtained by the diet. High-quality proteins provide all of the essential amino acids and are important for growth, development and maintenance of fat-free mass, or muscle mass.(1) Nearly all animal-based proteins are considered high quality, as are a select few plant proteins. Patients on vegetarian or vegan diets can still get all essential amino acids by consuming a well balanced mix of plant proteins.
When it comes to maximizing protein metabolism and energy expenditure, loading up on protein at one meal and skimping on it at others is not as effective as pacing protein more evenly throughout the day. Meals that provide around 25-30g of high-quality protein can effectively stimulate muscle protein synthesis.
In fact, people who spread out their daily protein intake needs across the day in 25-30g increments at each eating occasion could expect a 25 percent greater protein synthesis response than someone who eats the same amount of total protein for the day but across a protein-poor (~10g) breakfast and protein-rich (~60g) dinner.(1)
A Low-Carb Lifestyle is Key to Weight Loss
Higher-protein eating patterns often go hand-in-hand with lower-carb lifestyles. While individuals can lose weight at varying levels of macronutrient distribution, multiple recent meta-analyses have found that low-carbohydrate approaches –including fewer than 130g of carbohydrates per day or less and meeting increased protein needs – may offer advantages.(1)
That’s because a low-carb diet not only promotes clinically meaningful fat loss, but often does so without unwanted muscle loss. Emerging evidence suggests this fat-burning/muscle-sparing effect may be maximized when a low-carb eating pattern is combined with resistance training.(1) Notably, a low-carb lifestyle has even been shown to support weight loss in the absence of explicit calorie restriction.(1)
The evidence is clear: the right nutrition is foundational to weight loss success, and a low-carb lifestyle is proven to not only kick-start weight loss but also support improved body composition, setting patients up for long-term success.
To learn more about low-carb and nutritional considerations to support and sustain major weight loss, check out the Atkins-HCP Resources page.