For those embarking on a weight loss journey, the conventional wisdom might suggest that simply cutting back on calories and restricting food intake is the path to success. However, experts in weight loss medicine are now advocating for a more nuanced approach, emphasizing that one crucial nutrient is often overlooked by those aiming to shed pounds: protein.
Dr. Katrina Mattingly, MD, Chief Medical Officer at Option Medical Weight Loss, underscores that achieving weight loss doesn’t just involve eating less—it requires a strategic shift in diet. “Weight loss involves more than just reducing food intake; it’s about ensuring you receive all essential macronutrients and micronutrients,” she explains. Nutrient needs vary based on factors such as age, sex, and activity level, and resources like MyPlate.gov can help individuals tailor their dietary intake accordingly.
Maintaining a balanced ratio of proteins, carbohydrates, and fats is vital, even during weight loss. “While the specific needs for these macronutrients may adjust during the weight loss phase, there remains a baseline requirement for all humans to function optimally,” Dr. Mattingly notes. She also highlights that calorie restriction can lead to deficiencies in essential vitamins and minerals, which is why consulting with a nutritionist or dietitian can be beneficial.
Dr. Meghan Garcia-Webb, MD, who is triple board-certified in internal medicine, lifestyle medicine, and obesity medicine, also emphasizes the importance of diet in weight loss. Her advice includes consuming at least five servings of vegetables daily, reducing ultra-processed foods, and ensuring adequate protein intake. “Healthy eating can be simple and enjoyable,” she asserts, “and adding a general multivitamin can provide additional support.”
The nutrient that both Dr. Mattingly and Dr. Garcia-Webb stress as particularly crucial is protein. “For those losing weight, especially those using medical aids like Wegovy or Zepbound, ensuring adequate protein intake is essential,” says Dr. Garcia-Webb. The recommended amount is between 1 and 1.2 grams of protein per kilogram of ideal body weight. For example, if the goal weight is 150 pounds, aiming for 70 to 80 grams of protein daily is advisable.
Dr. Mattingly explains that during caloric restriction, individuals often lose muscle mass and water rather than fat. “Muscle loss can slow metabolism and impact bone density,” she warns. Protein plays a key role in preserving muscle mass and maintaining metabolic rates.
Dr. Garcia-Webb adds that protein needs increase during weight loss to help maintain or build muscle mass. “As we lose weight, some of that loss includes non-fatty tissue like muscle. Therefore, prioritizing protein helps retain muscle mass and stabilizes or even boosts our resting metabolic rate,” she elaborates.
To ensure sufficient protein intake, Dr. Garcia-Webb suggests tracking current protein consumption and increasing it as needed. Plant-based proteins, such as beans, lentils, chickpeas, quinoa, and tofu, are recommended for their health benefits and contribution to heart health. Dr. Mattingly advises choosing whole foods over protein powders or drinks to obtain additional essential nutrients.
In summary, losing weight effectively and healthily involves more than just reducing calorie intake. Incorporating ample protein through nutrient-dense, whole foods can help individuals feel full and support overall health. Embracing a balanced, protein-rich diet not only aids in weight loss but also ensures that the body receives the vital nutrients it needs to thrive.
