Protein: myths and facts and how it helps with weight loss

Written by Tamara Soerensen, Mayo Clinic dietetic intern

Protein is a hot topic in the nutrition and weight loss worlds. It contains the building blocks our bodies need for muscles, bones, skin, blood, and hormones. Ensuring that you’re getting enough protein in your diet is important to maintain lean body mass, particularly if weight loss is a goal.

Myths:

• Increasing protein alone will result in weight loss
• Animal-based proteins are better than plant-based sources of protein
• Protein shakes alone help lower body fat

Facts:

• Protein provides necessary building blocks for the body
• Health issues can happen if you follow a high-protein diet for a long time
• Plant-based proteins are not inferior to animal-based proteins, and often provide fiber too
• If you don’t consume enough protein, you can lose more muscle and less fat during weight loss

How it helps with weight loss:

• Makes you feel full which may result in less snacking throughout the day
• Helps to maintain lean muscle while losing fat
• Increases the fiber in your diet when including plant-based sources, which can aid in satiety

Check out these articles for more information on protein and weight loss:

High-protein diets: Are they safe? - Mayo Clinic

Protein shakes: Good for weight loss? - Mayo Clinic

What is the trending 30-30-30 diet method, and does it actually work? - Mayo Clinic Press