Protein is a key macronutrient, essential for physiological functions such as healing, supporting the immune system, and maintaining metabolic health. Beyond these foundational roles, clinical trials consistently show that high-protein diets, exceeding the recommended dietary allowance (RDA) of 0.8 grams per kilogram of body weight per day (g/kg BW/d), promote weight loss and weight loss maintenance by reducing fat mass while preserving lean body mass.^1-6

Mechanistically, high-protein diets enhance satiety and reduce food intake by increasing appetite-suppressing hormones (glucagon-like peptide-1/GLP-1, cholecystokinin/CCK, and peptide YY/PYY) and lowering hunger-stimulating ghrelin hormone levels.^1-6 This, combined with diet-induced thermogenesis – the energy required to digest and metabolize protein – can create a calorie deficit that’s more sustainable than simply reducing calories, which can increase hunger signals.^1,2,4,6

There are many mechanisms and well-documented research behind why higher protein intake helps increase satiety and promote weight loss, which is why this dietary strategy is an important option for healthcare practitioners to educate their patients focused on weight loss or weight loss maintenance. 

Definitions and Mechanisms of a High Protein Diet

Research shows that Americans often meet their protein needs at 0.8 g/kg BW/d (about 46g/day for females and 56g/day for males) from meat, poultry, and egg sources.  The Dietary Guidelines for Americans 2020-2025 estimate that up to 90% of US adults are not meeting their protein recommendations for dairy foods or dairy alternatives, plant-based proteins like soy foods, nuts and seeds, and protein from seafood sources.⁷ 

There is no standard definition of a high-protein diet. Researchers generally define it as a pattern where protein intake is higher than standard dietary recommendations, either as g/kg BW/d or as a percentage of total daily energy intake. Meta-analyses such as one by Wycherley et al. (N=24 clinical trials/1063 participants) reported high protein diet levels ranging from 1.07–1.60 g/kg BW/d, while a systematic review by Carvalho et al. (N=10 studies/1079 participants) compared high-protein diets (>1.2 g/kg BW/d or ≥25% of total daily energy intake) to normal-protein diets (0.8–1.2 g/kg BW/d or 15–20% of total energy).^3,8 High-protein diets are generally characterized in clinical studies as ≥1.2–1.60 g/kg BW/day or 16%–45% of total daily energy intake as protein, which consistently exceeds standard recommendations of 0.8 g/kg BW/day or 10% – 15% of total energy.^1,3,6,8

High protein diets work in multifactorial ways as they help promote weight loss and improve body composition. The overarching systems that work together for your patients on a high-protein diet are increased satiety via increased satiety hormones, hunger hormone suppression, and increased energy expenditure through increased thermogenesis. 

Protein and Satiety Hormones

Dietary protein promotes fullness and reduces food intake by influencing hunger-related hormones released by cells in the digestive system. High-protein diets increase levels of anorexigenic hormones GLP-1, CCK, and PYY, which suppress appetite and signal satiety. At the same time, a high-protein dietary pattern reduces ghrelin levels, an orexigenic hormone that stimulates hunger. 

Research suggests that free amino acids and bioactive peptides (the products of protein digestion) play a role in regulating food intake by influencing areas of the hypothalamus responsible for appetite control. Elevated plasma levels of individual amino acids like tryptophan, histidine, and tyrosine contribute to this process by acting as precursors to neurotransmitters like serotonin, histamine, dopamine, and norepinephrine, which are involved in satiety and appetite regulation.⁹ The dual action of boosting satiety hormones while suppressing hunger hormones helps your patients feel fuller for longer, leading to reduced calorie intake.^1-6

Protein and Energy Expenditure

High-protein diets increase energy expenditure in two ways: through diet-induced thermogenesis and by preserving resting energy expenditure (REE). Proteins require more energy for processing than fats and carbohydrates, with some estimates indicating 20–30% of total energy intake for protein versus 5–10% for carbohydrates and 0–3% for fats.^1,2,4,6 Protein has the ability to produce a significantly more thermogenic effect than other macronutrients. 

High-protein diets also help prevent the loss of lean muscle mass, commonly occurring during weight loss, especially on calorie-restricted diets. Lean mass preservation keeps REE stable, ensuring the body burns more calories even at rest. This combination of higher diet-induced thermogenesis and maintained muscle mass makes high-protein diets particularly effective for weight loss and maintenance.^1,3

Protein and Carbohydrates

Dietary protein intake also contributes to weight loss by stimulating gluconeogenesis, where excess amino acids are converted into glucose.^1,3 This process requires energy, which increases overall energy expenditure. The glucose produced can enhance feelings of satiety, further reducing food intake.^1,3,4 High-protein diets, especially with lower carbohydrate intake, increase levels of β-hydroxybutyrate, a ketone body produced during fat metabolism. Elevated levels promote satiety, potentially reducing dietary intake.^1,6 β-hydroxybutyrate promotes satiety by suppressing the hunger hormone ghrelin and stimulating CCK, which enhances feelings of fullness. It can also cross the blood-brain barrier, modulating hypothalamic neurons to reduce appetite-related neuropeptides like neuropeptide Y (NPY) and inhibiting AMP-activated protein kinase (AMPK) in the hypothalamus, signaling energy sufficiency and reducing food intake.¹⁰

The Type of Protein Matters

Studies also show that the type of protein may make a difference. Some data suggests that dietary branch-chain amino acids (BCAAs) stimulate satiety via the secretion of satiety hormones GLP-1, CCK, and PYY.^1,2,11,12 Whey protein, specifically, has been studied in relation to promoting more satiating effects due to its higher BCAA content, though research is mixed on this subject.^4,11

Plant-based proteins generally have slightly lower protein content and essential amino acid levels than animal-based proteins because many contain carbohydrates in addition to protein. Plant sources like wheat, hemp, and oats are lower in amino acids lysine and methionine, while animal proteins, particularly whey, have a more equal balance of amino acids. Some plant proteins, such as potato, pea, and brown rice, provide higher essential amino acid levels, making them more comparable to animal-based sources.¹² Active ‘protein combining’ doesn’t need to be a focus as the body can create what it needs, as long as a variety of plant proteins are consumed regularly. Plant-based dietary patterns have long been associated with lower body mass index (BMI), likely due to reduced energy intake, fat intake, and possibly through reduced inflammation and improvements in the gut microbiome.^13-15 While some studies show that animal proteins, particularly whey, may offer advantages in amino acid balance and satiety, evidence shows that plant-based dietary patterns and protein intake also support weight management. More research is needed to determine what type of proteins and dietary patterns, specifically, support weight loss the most.

Takeaways for Healthcare Providers

A high-protein diet can promote weight loss and improve body composition through multiple mechanisms: increased energy expenditure, satiety hormone regulation, gluconeogenesis, and ketogenesis. By enhancing feelings of fullness and promoting energy output and lean body mass maintenance, high-protein diets are a potentially powerful and effective tool for weight management. Educating patients that experimenting with a diet up to 1.6 g/kg BW/d may be a strategy for their health goals if weight loss is a focus. 

References:

1. Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. Journal of obesity & metabolic syndrome. 2020;29(3):166.
2. Braden ML, Gwin JA, Leidy HJ. Protein source influences acute appetite and satiety but not subsequent food intake in healthy adults. The Journal of Nutrition. 2023;153(6):1825-33.
3. de Carvalho KM, Pizato N, Botelho PB, Dutra ES, Gonçalves VS. Dietary protein and appetite sensations in individuals with overweight and obesity: a systematic review. European Journal of Nutrition. 2020;59:2317-32.
4. Lim JJ, Sequeira IR, Yip WC, et al. Postprandial glycine as a biomarker of satiety: A dose-rising randomised control trial of whey protein in overweight women. Appetite. 2022;169:105871.
5. Kondrashina A, Brodkorb A, Giblin L. Dairy-derived peptides for satiety. Journal of Functional Foods. 2020;66:103801.
6. Kim JY. Optimal diet strategies for weight loss and weight loss maintenance. Journal of obesity & metabolic syndrome. 2020;30(1):20.
7. U.S. Department of Agriculture and U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov
8. Wycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GD. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012;96:1281–98.
9. Jahan-Mihan A, Luhovyy BL, El Khoury D, Anderson GH. Dietary proteins as determinants of metabolic and physiologic functions of the gastrointestinal tract. Nutrients. 2011;3(5):574-603.
10. Holm S, Husted AS, Skov LJ, Morville TH, Hagemann CA, Jorsal T, Dall M, Jakobsen A, Klein AB, Treebak JT, Knop FK. Beta-hydroxybutyrate suppresses hepatic production of the ghrelin receptor antagonist LEAP2. Endocrinology. 2022 Jun 1;163(6):bqac038.
11. Lueders B, Kanney BC, Krone MJ, Gannon NP, Vaughan RA. Effect of branched-chain amino acids on food intake and indicators of hunger and satiety-a narrative summary. Human Nutrition & Metabolism. 2022;30:200168.
12. Gorissen SHM, Crombag JJR, Senden JMG, et al. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 2018;50(12):1685-1695.
13. Ewy MW, Patel A, Abdelmagid MG, et al. Plant-based diet: is it as good as an animal-based diet when it comes to protein?. Current nutrition reports. 2022 Jun;11(2):337-46.
14. Tran E, Dale HF, Jensen C, Lied GA. Effects of plant-based diets on weight status: a systematic review. Diabetes, Metabolic Syndrome and Obesity. 2020:3433-48.
15. Ivanova S, Delattre C, Karcheva-Bahchevanska D, et al. Plant-based diet as a strategy for weight control. Foods. 2021;10(12):3052.

This month, we’re thrilled to recognize Simona Hradil, MS, RD, one of our valued Orgain Healthcare Advisory Panelists. Simona has been an active Orgain Healthcare Ambassador and currently sits on our Healthcare Advisory Panel where she provides consulting support, insights and expertise to the Orgain Healthcare team. Through her private practice, FXP Athlete she has privately consulted elite taekwondo athletes and since then, has evolved to assist other top athletes from various sports. Her successful athletic career and formal background in nutrition and dietetics have given her the edge to coach athletes on how to maximize their performance through nutrition.

Orgain X Simona Hradil, MS, RD – Interview

1. Please tell us a little bit about yourself personally and professionally so that our readers will be able to “get to know you.”

I am a Registered Dietitian specializing in sports and performance and the owner of a private practice called FXP Athlete which stands for Fueling Xtreme Performance. I love working with athletes of all levels, ages and performance backgrounds! Helping athletes achieve their personal and professional performance goals through nutrition and fueling happens to actually be my second career! 

I spent several decades competing as an elite athlete in Taekwondo chasing the Olympic Dream so dedicating my work to athletes and their nutrition came naturally post-retirement from competing. My quest to become one of the best in the world took me to over 45 different countries and gave me the perspective and knowledge to connect with numerous cultures. It also let me experience nutrition on a global level. I served as an 11x time USA National Team Member, and an Olympic alternate for the 2000 Sydney Games. I also spent the last five years of my athletic career competing for the Czech Republic and served as a 5x Czech Republic National Team Member, and an alternate for the 2012 London Games. 

“I had the opportunity to train and compete at an elite level while traveling the world. Living at the Olympic Training Center in Colorado Springs and serving as Team Captain for three years was a true privilege. Later, I moved to Los Angeles, where I had the honor of training with the best coach and an incredible team.” 

I had the opportunity of training and competing on an elite level and getting to travel the world. And I had the privilege of living at the Olympic Training Center in Colorado Springs and being Team Captain for three years. Later, I moved to Los Angeles, where I had the honor of training with the best coach and best team. Training for 4-6 hours a day for years is all consuming, as is chasing the Olympic Dream. Balance always meant being driven, determined and disciplined. I went back to school to get a second degree and a Master’s at 33 as I was nearing the end of my athletic career, so that also meant balancing school, work and still traveling the world to compete. I was ranked high enough to be a part of Home Depot’s Olympic Job Opportunities Program (OJOP) where I could work part-time but still receive full-time job stability. I retired at age 37 and embarked upon my journey as a registered dietitian and started off by developing the California State University Northridge (CSUN) Sports Nutrition Program for their Division I Athletics Program, as well as CSUN’s Matador Fueling Station. 

As an elite athlete in a weight class combat sport, I realized the important role nutrition played in my athletic career. After pursuing higher education in nutrition and dietetics, I was determined to follow my passion and pay it forward by creating FXP Athlete. My mission was to help give back to athletes in weight class sports by assisting them to approach a healthier way to fuel for their weight descents and ultimately fuel for performance. 

Balance these days involves consulting athletes from an array of sports while they train, compete, and travel while chasing my five-year-old twins! I’ve learned that I can still be driven, determined and disciplined, transforming the fueling practices of the athletes I work with while at the same time having dance parties, building toy dinosaur villages, watching personalities develop before my eyes and making tons of snacks. Same as being an athlete but different! I’ve learned that balance now comes with a lot of grace! 

2. Can you share some highlights about your recent work with the USA Masters Team?

The USA Masters Team was born in 2019 from the passion of masters age (32yrs+) athletes who were past US Champions and Elite athletes who still had the fire to compete and represent their country on a world stage in their sport of Taekwondo. Team Captain and founder of the team, Trinity Tongg Osborn, states her mission is to support these individuals willing to step out in faith and courage to say “It is never too late” to pursue a passion. 

This year alone, the team competed at the Madrid Masters Open in March (about 500 competitors), the Mexico Mugung Championship (about 2,000 competitors) in November and getting ready for the World Masters Games in Taipei this upcoming May which is expected to have over 4,000 competitors. The team travels throughout the United States to different Training Seminars and other US Open and national events.

Making sure that each athlete is healthy, hydrated, energized, and able to perform at an elite level means that they need to be fueled appropriately and adequately, all at the right time. This involves supporting their fueling and hydration needs from pre-training, intra-training, and post-training to competition day, plus the recovery phase. 

Strengthening their knowledge regarding how to approach their nutrition needs at home and internationally is also a top priority. Coming from a wide array of cultures, each athlete is also unique in terms of their dietary preferences, so determining recommendations and education around the individual and their specific needs and goals is fundamental.

I am privileged to be able to give back to the Taekwondo community that I love and respect and at the same time help educate these amazing athletes based on their specific athletic needs. 

Recently, the team of 17 athletes that went to their first European Masters Games brought home an impressive 15 medals for the US. These were athletes that had not been active or training prior to their commitment to the Team. I love that the education that is shared helps these athletes bring home podium finishes and hardware for the United States.

You can find more on the USA Masters Team story here: http://usamastersteam.org/who-we-are/

3.  How does working with athletes on the USA Masters Team differ from working with other types of clients or teams?

I absolutely love getting to work with these Taekwondo athletes! They are so driven and determined, and have the best possible approach to improving their nutrition and fueling. Specializing in weight class sports and changing the landscape of appropriate fueling for weight descents is riveting and rewarding. Hearing an athlete share how much easier their weight descent was and how they were able to dedicate more of their time and mental space to prepare for their competition or how they were far more energized during their performance is priceless.

The Team meets several times per year around the country for team training and I get the privilege of spending several hours with them sharing performance nutrition education on the needs of the masters athlete. There are definite differences in approaches to fueling the masters athlete. Specific nutritional demands need to be met along with considerations for the ongoing effects that physiological aging brings with it. Crucial concepts include supporting their performance in training, fueling their recovery, and everyday health. Masters athlete nutrition includes enhancing immunity through antioxidant micronutrients, and ensuring they are ​​regularly eating nutrient-rich, colorful foods which in turn helps avoid deficiencies and reduce inflammation. Focusing on increasing healthy fats to aid with inflammation and increase recovery helps as athletes age through the life cycle. Another crucial age related change that is covered is education on the decreased perception of thirst and ensuring they are optimally hydrated. 

Orgain products are a perfect fit for masters Taekwondo athletes, as they offer a wide range of products to aid with every day fueling, recovery, hydration, and reducing inflammation. Athletes can rely on the fact that their specific nutritional demands align with Orgain’s products and mission!

Participating in the exponential growth of the USA Masters Taekwondo Team has been amazing and rewarding! They ask the very best questions regarding their performance nutrition, and are so hungry for their own personal growth! 

Sampling Program Enhancements Reminder

Attention all active Orgain Healthcare Ambassadors – we want to remind you that our sampling portal and app have officially been updated with enhancements that make it easier for you to order exactly what you need for your practice. We’ve also reset all accounts eligibility on the first of the year so that you can order immediately and experience the new and improved ambassador sampling portal. 

As of January 1^st, when requesting samples, you no longer have to choose from pre-defined sample kits. Our updated website and app allow you to select the Orgain products of your choice from an “al-a-carte menu” of our most requested products. And we’ve added more products including the Organic Nutrition All-in-One Shake in Cafe Mocha flavor, Orgain Snack Bars and our new 30g Protein Shakes.

 
To accommodate for this change and for the continued growth and popularity of the ambassador program, we’ve adjusted the frequency at which samples can be requested. We believe the new flexibility to order exactly what you want helps make this transition simple and convenient.

Additionally, to better support our growing ambassador community and ensure seamless service, direct-to-patient home sampling is now available exclusively to ambassadors in telehealth or those primarily working with remote patients.  All healthcare ambassadors wishing to access this feature can complete a short approval form located here.

It’s our sincere hope that these innovations will allow the healthcare ambassador sampling program to better serve your practice, and will allow the program to serve an even greater number of ambassadors and patients, both now and in the future.

For those of you who are not yet ambassadors, but are actively seeing patients or clients, you can learn more about the program and its benefits here after logging into the Orgain Healthcare homepage.

“It was so easy and I’m super excited to have my patients try out the protein bars!” – Melissa, Oncology Dietitian

For your patients or clients who do not eat meat, finding a collagen supplement that aligns with their dietary preferences can be challenging. That’s where Orgain Marine Collagen comes in. We’re thrilled to introduce our premium, wild-caught collagen powder designed to support healthy skin, hair, nails, and joints. 

Each serving provides:

• 12g of Type I & III collagen
• Collagen peptides from sustainably-sourced, wild-caught Alaskan fish
• 0g Sugar
• Paleo- and pescatarian-friendly
• Made without GMO ingredients
• Gluten free with no dairy, lactose, or soy ingredients
• No artificial flavors, colors, or preservatives

It serves as a perfect alternative for non-meat eaters seeking collagen supplementation, as it is a fish-based protein. It’s also flavorless and odorless, making it easy for your patients and clients to incorporate into their morning coffee, tea, smoothies or any food-based recipes. 

When trying to decide between marine collagen and bovine collagen, the playing field is pretty even. Both sources of collagen are easily digested and offer similar benefits. The difference is in dietary preference and bioavailability. Orgain Marine Collagen has a smaller particle size, allowing for more efficient absorption so a smaller amount is needed to obtain the same benefits. This is why Orgain Marine Collagen contains 12g of collagen as opposed to the 20g of collagen in our leading bovine collagen product. These efficacious amounts in both products provide hair, skin, nail and joint support.*

While Orgain Marine Collagen is not included in our sampling program, we encourage you to try it – available now on Orgain.com and Amazon.com, with additional retailers coming soon.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease

New Episode: A Nutritional Roadmap for Brain Health with Maggie Moon MS, RD (Ep – 55)

In this episode, host Ginger Hultin, MS, RDN, CSO, talks all about the MIND diet with renowned brain health dietitian, Maggie Moon. They delve into the specifics of the MIND diet, the integration of Mediterranean and DASH diets tailored for neurodegenerative delay. Maggie explains the diet’s components, emphasizing foods to encourage and limit, plus how to incorporate healthy habits into different cultural food practices. They also uncover the diet’s impact on brain health, cognitive resilience and mental health. 

Upcoming Episode: Key Nutrients and Foods for Brain Health with Maggie Moon MS, RD (Ep – 56) 

In episode 56, available on January 21^st, Ginger Hultin, an integrative registered dietitian nutritionist, continues her conversation with Maggie Moon on brain health and nutrition. They discuss the importance of polyphenols, antioxidants, and several other nutrients essential for optimizing brain health. Maggie provides practical tips, including recipes and advice on incorporating the MIND diet into everyday life, even for those with specific dietary preferences such as those on a plant-based diet. 
Subscribe to The Good Clean Nutrition Podcast on your favorite podcast platform and listen to more episodes on a variety of platforms HERE.

Register for our upcoming webinar January 23^rd at 2pm EST – Precision Nutrition – Recent Advances and Controversies in Genetic Testing by Dr. Ahmed El-Sohemy, PhD

There is increasing awareness among researchers, educators, healthcare professionals and consumers that the one-size-fits-all, population-based approach to nutritional guidance is inefficient and sometimes ineffective. Genetic differences can explain individual differences in response to various dietary factors and randomized controlled trials show that DNA-based dietary recommendations can improve compliance. With increasing awareness and demand for genetic testing, there is a need for healthcare professionals to understand benefits and limitations.

Watch Decembers on-demand webinar, The Role of Nutrition in Immunity & Recovery, with Emerging Concepts in “Long-COVID” by Jacob Mey, Ph.D., R.D.

The Orgain Healthcare Professional Education Webinar Series can also be accessed on the Orgain Healthcare App. Whether on-demand or live, all the webinars in this series are available for free continuing education for RDNs and NDTRs.    

Learn More >   

Orgain is excited to announce its presence at the following upcoming in-person conference & symposium. If you plan to attend, be sure to stop by our booth and say hello as we’d love to meet you!  

Natural Products Expo West 

March 4-7^th, Anaheim, CA