In This ArticleView AllIn This ArticleWhy Should You Eat Protein for Weight Loss?The Best Protein for Weight LossHow to Eat More Beans for Weight LossThe Bottom Line
In This ArticleView All
View All
In This Article
Why Should You Eat Protein for Weight Loss?
The Best Protein for Weight Loss
How to Eat More Beans for Weight Loss
The Bottom Line
When it comes to weight loss, high-protein diets are nothing new. The Atkins diet, which isone of the most popularhigh-protein and low-carb diets, has been around since the 1970s. While cutting out almost all carbs for weight loss likelyisn’t sustainable long-term, there is some merit to eating more protein when trying to lose weight.
Take a stroll down the aisles of any U.S. grocery store, and you’ll see dozens of products that are enhanced with extra protein, which usually also comes with a higher price tag. Luckily, there is no need to depend on protein-packed packaged goods or expensiveprotein powdersto up your protein intake for weight loss. The high-protein foods we already know and love, like chicken, fish, eggs and dairy, can be more than sufficient. Focus on adding various high-protein foods to your diet to make it more enjoyable and sustainable when trying to lose weight.
Although animal-based protein sources are a go-to source of protein for many people,plant-based protein foodslike beans, peas and legumes are also great options. Read on to find out how protein helps with weight loss and the No. 1 protein a dietitian recommends you eat to achieve your goals.
Fred Hardy
Pictured Recipe:Pumpkin & Black Bean Soup
Helps Curb Hunger
Research has found that protein alters your gut-hormone signaling, reducing your appetite-stimulating hormones and increasing the ones that make you feel full.Over time, this change in hormone levels can help reduce overall food intake and contribute to weight loss.
Preserves Muscle Mass
When losing weight, it is common to lose not only fat but muscle mass as well. However, research suggests that a higher protein intake can help minimize muscle loss and preserve muscle mass.More muscle mass means higher energy expenditure, even at rest, which can assist with sustained weight loss.
So how much protein is enough to preserve muscle mass when losing weight? A 2020 analysis fromAdvances in Nutritionincluded over 900 participants and found that a higher-protein diet—1.3 grams of protein per kilogram of body weight per day (rather than the Recommended Dietary Allowance of 0.8 grams per kilogram)—was needed to maintain muscle mass when dieting.
People often reach for chicken or protein powder when they want to increase their protein intake in order to lose weight. Another protein-rich food to consider adding to your plate a few times a week is beans. Beans are not only a budget-friendly and versatile cooking ingredient but also a great source of fiber and micronutrients like potassium, folate and magnesium. Additionally, beans are also low in saturated fat and cholesterol-free. Due to how many health benefits beans offer, the 2020-2025 Dietary Guidelines for Americans recommends that adults eat 1 to 3 cups of legumes weekly.
What Happens to Your Body When You Eat Beans Daily … or Every Other Day
Packed with Hunger-Fighting Duo
Unlike animal-based proteins, beans offer a winning combination of protein and fiber to help with satiety and promote weight management. In fact, people who regularly eat beans are more likely to manage their weight. A 2023 study inNutrientsthat included over 15,000 people found that over 10 years, those who regularly consumed beans were less likely to gain weight than those who never ate beans.Why? The hunger-fighting combo of protein and fiber in beans keeps you full for longer, so you’re less likely to be reaching for a snack just a couple of hours later.
Speaking of fiber, just about everyone could benefit from additional fiber, particularly those looking to lose weight. According to the American Society for Nutrition, only around 7% of U.S. adults eat enough fiber.Adding 1 cup of beans, like pinto beans, for example, to your plate can help you score 15 grams of fiber and 15 grams of protein.For those looking to lose weight, dietary fiber helps promote weight loss and makes it easier to stick with a diet.
Protects Your Heart Health
Signs You’re Not Getting Enough Potassium and What to Do About It
Cost-Effective Protein Source
Adding more protein to your diet can get expensive, since some fresh animal-based protein foods are the pricier items at the store. Despite the rising cost of food, beans are still a great option if you’re on a budget, and they can be used in many ways tocreate budget-friendly meals. According to theUSDA, the average American family loses $1,500 per year to uneaten food; the long shelf life of canned and dried beans can help reduce food waste and save you money.
Beans shouldn’t be just a boring salad topper. There are so many creative and delicious ways to utilize beans that are also full of flavor. Here are some of our favorite bean recipes:
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Moon J, Koh G.Clinical evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.Journal of Obesity & Metabolic Syndrome. 2020;29(3):166-173. doi:10.7570/jomes20028Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating science to application and health benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136Hudson JL, Wang Y, Bergia RE III, Campbell WW.Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis.Advances in Nutrition. 2020;11(3):548-558. doi:10.1093/advances/nmz106U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Tucker LA.Legume intake, body weight, and abdominal adiposity: 10-Year weight change and Cross-Sectional results in 15,185 U.S. adults.Nutrients. 2023;15(2):460. doi:10.3390/nu15020460American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Department of Agriculture. FoodData Central.Beans, pinto.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming Calorie-Restricted Diets: the POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) study.Journal of Nutrition. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117Doma K, Olinar KF, Ramdath DD, Wolever TM, Duncan AM.Canned Beans Decrease Serum Total and LDL Cholesterol in Adults with Elevated LDL Cholesterol in a 4-wk Multicenter, Randomized, Crossover Study.Journal of Nutrition. 2021;151(12):3701-3709. doi:10.1093/jn/nxab323
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Moon J, Koh G.Clinical evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.Journal of Obesity & Metabolic Syndrome. 2020;29(3):166-173. doi:10.7570/jomes20028Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating science to application and health benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136Hudson JL, Wang Y, Bergia RE III, Campbell WW.Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis.Advances in Nutrition. 2020;11(3):548-558. doi:10.1093/advances/nmz106U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Tucker LA.Legume intake, body weight, and abdominal adiposity: 10-Year weight change and Cross-Sectional results in 15,185 U.S. adults.Nutrients. 2023;15(2):460. doi:10.3390/nu15020460American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Department of Agriculture. FoodData Central.Beans, pinto.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming Calorie-Restricted Diets: the POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) study.Journal of Nutrition. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117Doma K, Olinar KF, Ramdath DD, Wolever TM, Duncan AM.Canned Beans Decrease Serum Total and LDL Cholesterol in Adults with Elevated LDL Cholesterol in a 4-wk Multicenter, Randomized, Crossover Study.Journal of Nutrition. 2021;151(12):3701-3709. doi:10.1093/jn/nxab323
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Moon J, Koh G.Clinical evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.Journal of Obesity & Metabolic Syndrome. 2020;29(3):166-173. doi:10.7570/jomes20028Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating science to application and health benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136Hudson JL, Wang Y, Bergia RE III, Campbell WW.Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis.Advances in Nutrition. 2020;11(3):548-558. doi:10.1093/advances/nmz106U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Tucker LA.Legume intake, body weight, and abdominal adiposity: 10-Year weight change and Cross-Sectional results in 15,185 U.S. adults.Nutrients. 2023;15(2):460. doi:10.3390/nu15020460American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Department of Agriculture. FoodData Central.Beans, pinto.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming Calorie-Restricted Diets: the POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) study.Journal of Nutrition. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117Doma K, Olinar KF, Ramdath DD, Wolever TM, Duncan AM.Canned Beans Decrease Serum Total and LDL Cholesterol in Adults with Elevated LDL Cholesterol in a 4-wk Multicenter, Randomized, Crossover Study.Journal of Nutrition. 2021;151(12):3701-3709. doi:10.1093/jn/nxab323
Moon J, Koh G.Clinical evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.Journal of Obesity & Metabolic Syndrome. 2020;29(3):166-173. doi:10.7570/jomes20028
Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating science to application and health benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136
Hudson JL, Wang Y, Bergia RE III, Campbell WW.Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis.Advances in Nutrition. 2020;11(3):548-558. doi:10.1093/advances/nmz106
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Tucker LA.Legume intake, body weight, and abdominal adiposity: 10-Year weight change and Cross-Sectional results in 15,185 U.S. adults.Nutrients. 2023;15(2):460. doi:10.3390/nu15020460
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
U.S. Department of Agriculture. FoodData Central.Beans, pinto.
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming Calorie-Restricted Diets: the POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) study.Journal of Nutrition. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117
Doma K, Olinar KF, Ramdath DD, Wolever TM, Duncan AM.Canned Beans Decrease Serum Total and LDL Cholesterol in Adults with Elevated LDL Cholesterol in a 4-wk Multicenter, Randomized, Crossover Study.Journal of Nutrition. 2021;151(12):3701-3709. doi:10.1093/jn/nxab323
