Low protein diet for weight loss: How accurate are the claims on TikTok?

Kelsey Costa, a registered dietitian and science consultant at Examine, says there has been renewed interest in the idea that restricting intake of protein or other essential amino acids may be possible. prolong life.

“Lessons in mice has also shown that reducing protein, in addition to reducing calories, may extend the lifespan of these animals. However, the evidence is limited and based on animal studies,” he said.

Therefore, these results do not necessarily apply to humans. Additionally, Costa said any potential benefit of long-term protein restriction may be offset by an increased risk of sarcopenia, an aging-related and progressive loss of muscle mass and strength.

Dietitian and author of How Not to Eat Ultra-Processed FoodsNichola Ludlam-Raine, said the shift in popularity from high-protein diets to low-protein diets reflects a broader understanding of nutrition than just focusing on macronutrients.

However, he said that the claim that a low-protein diet would be better for weight loss is unfounded.

“High protein foods they are known promoting satiety, preserving muscle mass during weight loss, and increasing thermogenesis,” Ludlam-Raine explains. On the other hand, eating a diet low in protein can lead to weight loss weight gain due to a reduction in protein-rich, high-calorie foods can be replaced by fruits, vegetables and whole grains.”

Unfortunately, though, Ludlam-Raine said that a low-protein diet may not be sustainable for everyone since protein is important for maintaining muscle mass and good health. of metabolism.

Similarly, Costa explained how a low protein diet can make long-term weight loss difficult.

“Eating a very low-protein diet may result in weight loss, possibly due to overall calorie restriction, like other very restrictive diets,” he said. ,” he said. But without eating enough protein, this calorie restriction can result in a loss of body fat and muscle mass.

He added: “The loss of muscle mass may slow down the metabolism and lead to weight gain when the diet is stopped.”

Weight loss aside, you may be wondering how a low protein diet affects health and longevity.

Ludlam-Raine said that reducing intake of other proteins, such as red meat, may be associated with increased life expectancy, but this may be due to the benefits of heart health rather than decrease in protein.

“It is important to remember that protein is essential for health, with a minimum requirement of at least 0.8g of protein per Kg of body weight per day,” he says.

Another potential benefit could be disease prevention, especially in some people with pre-existing conditions.

“Lower protein intakes have been associated with reduced risks of certain diseases, such as kidney disease (in those with uncontrolled diabetes) and some types of cancer in certain people – particularly – hall who may eat a lot of processed red meat,” Ludlam-Raine explains.

“However, these benefits depend a lot on the quality and source of the proteins, as well as the composition of the food in general,” he points out.

There are also known risks to eating a low-protein diet.

“Inadequate protein can cause muscle wasting, especially in older people,” says Ludlam-Raine.

It can also cause nutrient deficiencies. “Protein is important for providing certain vitamins and minerals, and a diet low in protein can lead to deficiencies in nutrients such as B12, iron and zinc,” he explains.

In addition, immune function may be another byproduct of low protein intake.

Ludlam-Raine explains: “Protein is important for the immune system, and not getting enough can impair the immune response.

As with nutrition, how much of a nutrient you need is individual.

“Daily protein guidelines vary by age, gender, and activity level,” says Ludlam-Raine.

“In general, 0.8 grams of protein per kilogram of body weight is sufficient for most adults, while athletes and adults may need more, around 1.0 to 2.0 grams per kilogram.”

The type of protein you eat is also important.

Protein sources can be divided into:

Animal proteins: meat, poultry, fish, eggs and milk

These are complete proteins that contain the essential amino acids we need.

“They are good for maintaining muscle mass and overall health because of essential nutrients such as vitamin B12 and calcium as well as iodine, but should be consumed in moderation compared to plant proteins,” says Ludlam-Raine.

Plant Proteins: Beans, lentils, tofu, tempeh, nuts, seeds and whole grains

While some plant proteins may not be complete, Ludlam-Raine said “they can be combined to provide all the essential amino acids (think beans on toast).”

“They are generally high in fat and therefore can be good for heart health and weight,” he said.

Processed Protein: Protein shakes, shakes, and other supplements

Although simple, Ludlam-Raine says many of these are technically considered ultra-processed and should not replace whole foods. She recommends choosing healthy, low-sugar protein varieties.

To ensure adequate protein intake, Ludlam-Raine recommends including protein in all meals and choosing protein-based snacks.

“It’s a good idea to combine plant and animal protein sources to ensure a variety of amino acids and other nutrients,” he adds.

Eating a diet that is too low in protein is not good for health or weight loss.

For most people, it is best to eat 0.8 grams of protein per kilogram of body weight.

Including animal and plant-based protein sources will provide many benefits.