Canton Medical Clinic


Looking to lose extra body fat that you have put on over time? A high-protein diet can have positive effects on weight loss

The speed that your body metabolizes protein is slower than carbohydrates. That means your body utilizes protein for energy at a very steady rate. As a result of this, protein and the fiber contained within a high-protein diet makes you feel full for a longer period of time.

Protein is available in many forms, including poultry, meat, fish, beans and legumes and protein powders (supplements).


Protein Explained

Protein consists of micro-nutrients called Amino Acids which help in building your body’s muscle tissues. Consuming Protein is essential for muscle growth and for a wide range of other physiological functions including supporting your immune system and producing hormones.

You need to consume enough protein for your body to function well, but just like everything else in life too much protein can hurt you too. The key is to find the right balance of protein intake to allow your body to feel full for a longer period of time which will assist you in body fat loss.

How much Protein does your body need?

In order to lose body fat, you need to set a goal to eat a certain number of calories per day. Your Weight Loss Specialist will help you figure out the right amount. Your Weight Loss Specialist will conduct a full body assessment including your level of activity, age, body mass composition and overall health to reach that figure. About a third of that number of calories should come from protein-based foods. You can find more about a high-protein diet for weight loss in this article.

The quality of the protein you consume matters too, you cannot lose body fat by eating heavy slabs of fatty bacon and consuming a high number of burgers every day.

Benefits of High Protein Diet for Weight Loss

There are various advantages of following a high protein diet as part of a weight loss plan, including:

  1. Enhanced Fullness: Protein is known for being the most satisfying macronutrient, which can help decrease hunger and temptations, leading to a reduction in total calorie consumption and weight loss.
  2. Protected Muscle Mass: When trying to lose weight, it’s important to retain as much muscle mass as possible. A high-protein diet can prevent muscle loss that often happens during weight loss, especially when combined with strength training.
  3. Elevated Metabolism: Protein takes more energy to digest than carbohydrates or fat, which can increase your metabolism and encourage fat burning.
  4. Decreased Cravings: Research shows that high protein diets can help decrease cravings for unhealthy foods such as sugar and processed snacks, making it easier to stay on track with a weight loss plan.
  5. Improved Body Composition: A high-protein diet can improve body composition by reducing body fat and increasing muscle mass.

It is crucial to keep in mind that a high-protein diet should be balanced with the right amounts of healthy carbohydrates and fats, and should be combined with regular physical activity for maximum weight loss effectiveness. Before starting any new dietary plan, it’s recommended to consult with a healthcare professional, especially if there are any underlying health issues.

How does Protein make you feel full?

Protein is one of the most satiating macronutrients which means it helps feel full for a longer period of time. Studies show that eating a high-protein diet (as compared to a diet high in carbohydrates) stimulates the secretion of hormones that positively affect satiety. The said hormones are linked with feelings of satisfaction and fullness and have been demonstrated to reduce overeating due to a sense of emptiness.

Too much Protein?

There are a number of risks associated with consuming a diet that is too high in protein that dieters need to be aware of:

  • Chronic Constipation (due to not eating enough fiber)
  • Diarrhea (from consuming dairy-protein)
  • Kidney damage (your body tries to eliminate the excess amino acids in protein)

However, it is important to remember that a high-protein diet should be balanced with other essential nutrients, such as carbohydrates, healthy fats, and fiber, to ensure optimal health. Additionally, a high-protein diet may not be suitable for everyone, particularly those with kidney or liver problems, and it is best to consult with a healthcare professional before making significant changes to your diet.

Nida Latif, MD

Dr. Latif is a co-founder of Canton Medical Clinic. She is a graduate of The Aga Khan University Medical College and has been practicing medicine since 2004. Dr. Latif completed her Family Practice residency from a Michigan State University campus and is board certified in Family Medicine. She has always been passionate about prevention and “lifestyle” medicine. For this reason, she pursued and board-certified in Obesity Medicine in 2018. She also performs wet cupping therapy (Hijama) on women and children.