Protein has become something of an obsession lately, with the nutrient appearing in scores of ready-made meals and snacks. When it comes to shedding weight, however, not all protein is created equal.
Online health experts have been banging the drum about whole, unprocessed protein sources being the real winners for anyone trying to slim down.
This is primarily down to natural options helping the body feel fuller for longer, which means you end up eating fewer calories overall.
Whole proteins also help preserve muscle mass, which is crucial given that muscle keeps your body efficient at burning fat.
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'The best protein to consume for overall health and nutrient absorption is whole'
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Content creator Eve Azariya recently shared pictures of the body transformation she achieved in just three months, revealing that she had 20 grams of protein with every meal to shed the fat.
"The diet that we will follow is high in protein and low in calories, that's what I did and am still doing till this day," she explained.
Eve calculated her protein needs by taking her weight in pounds and matching it with the same number in grams of protein.
To calculate your daily protein needs according to UK health guidance, however, it is recommended that you multiply your body weight in kilograms by 0.75 grams.
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She also stressed keeping things unprocessed, preparing all her food at home rather than reaching for convenience options.
When it comes to carbs, Eve kept it simple by swapping regular potatoes for sweet potatoes and white rice for brown.
"You should be eating carbs, carbs are actually very good for you, and you need them, but just don't eat too much," she advised.
For her part, registered dietitian Kimberly Gomer has some clear advice on picking the right protein sources.
She told GB News: "The best protein to consume for overall health and nutrient absorption is whole, unprocessed protein."
According to Ms Gomer, this includes foods like eggs, cottage cheese, beef, lamb, bison, poultry, beans and lentils – all in their natural, unprocessed state.
"When eating these foods unprocessed, they will be digested more easily and absorbed more easily," she explained.
The dietitian noted that convenience often pushes people towards more processed options, which can range from relatively mild choices like deli meat right through to ultra-processed products such as hot dogs.
Protein bars and shakes also fall into this processed category, typically containing whey, soy, pea or other isolate protein blends.
Ms Gomer was particularly clear about why processed proteins spell trouble for anyone trying to lose weight.
"When weight loss is the goal, it is never a good idea to use processed foods (even a little) because the extra additives, chemicals, salt, sugar, etc. stimulate the palate and are much easier overeaten," she said.
Muscle keeps your body efficient at burning fat
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Cheese presents a particular challenge, despite containing protein.
The dietitian explained that it contains casomorphines, which trigger an opiate-like addictive response in the body, making it incredibly easy to overeat.
She added that cheese can also be inflammatory for many people, making it far from ideal for weight loss.
"I do not recommend any protein bars, shakes, or supplements for any of my clients because they tend to stall weight loss," Ms Gomer concluded.
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