Everywhere you turn it seems as if there’s a new quick-fix solution to help you drop some pounds. Truth be told, if something seems too good to be true, it probably is. Weight loss is pretty complex and there’s a myriad of factors that contribute to someone’s ability to lose weight.
Collagen is a popular supplement for many reasons – some of which are backed by research.
You might be wondering if collagen can be helpful for weight loss. This article will explain what needs to happen to lose weight and if collagen can play a role in this process.
What needs to happen to lose weight?
Weight loss is a complex process. In fact, for many people, actively pursuing weight loss can be dangerous, especially for someone with a history of disordered eating or an eating disorder.
With that being said, there are some scenarios where weight loss may be appropriate if done in a safe and sustainable manner.
This section will explain some factors that play a role in weight loss.
Firstly, it’s important to provide your body with adequate carbohydrates, proteins, and fats in order for metabolism to work efficiently. Skimping on any one of these macronutrients will likely lead to an impairment in metabolic function, not to mention will probably leave you feeling hungry.
Additionally, aim to eat consistently throughout the day. Consistent eating might look like 3 meals and 1-2 snacks daily. However, total nutrition intake and frequency of eating will vary depending on your body’s needs.
Ensuring adequate protein and fiber may also be helpful for weight loss.
Fiber is found naturally in plant foods whether it be whole grains, beans, legumes, or fruits and vegetables. Consuming fiber can help with satiety and may even encourage some weight loss in certain individuals (1).
Eating more protein and fiber helps you keep your appetite under control, which ultimately prevents you from eating too many calories. This is how protein (including collagen) can promote a healthy and optimal weight.
Talk to a nutritionist to find out how many calories you should aim for each day. Or, for a rough estimate, you can use a free online TDEE (total daily energy expenditure) calculator.
When it comes to protein, the next section will take a dive into how protein may play a role in weight loss.
Does protein have a role in weight loss?
Protein helps keep you full between meals. There is even some research to suggest that following a high-protein diet can increase the amount of energy your body burns on a daily basis (2).
While the Dietary Reference Intake (DRI) for protein is 0.8 grams per kilogram of body weight, it might be beneficial to have more protein if you’re trying to lose weight. Increasing protein intake up to 1.2-1.6 grams per kilogram of body weight may help with satiety and therefore weight management (3).
With that being said, it’s important to consume protein consistently throughout the day at meals and snacks to ensure optimal protein intake.
Collagen can increase protein intake
While there are many ways to get protein into your diet, taking a collagen supplement can help you meet your daily protein goals.
For one, supplemental collagen is versatile as it easily mixes into any beverage. Simply add it to water, coffee, tea, or a protein shake. You can also stir it into oatmeal or even blend it into baked goods.
The good thing about collagen is that it provides a significant amount of protein but not a lot of calories. In just one scoop of Naked Nutrition’s collagen peptides you’ll get 9 grams of protein and only 35 calories.
Other benefits of collagen
In addition to helping you meet your body’s protein needs and potentially supporting weight loss goals, collagen is in fact one of the most abundant proteins found in the human body, meaning it has widespread roles and benefits.
Perhaps what collagen is most known for is its benefits for skin health. Collagen has been shown to improve skin hydration, elasticity, and to reduce the appearance of wrinkles. Collagen protein also plays a role in helping our hair and nails grow strong and shiny.
Another benefit is that it helps maintain the structure and function of joints, as it’s a major component of tendons and ligaments.
To get the maximum benefits of collagen, aim for 10-20g of collagen per day, and this can count towards your total protein intake for the day.
Things to consider when supplementing with collagen
If you choose to add collagen to your routine, keep in mind that supplements should not take the place of a healthy diet. It’s still necessary to fuel your body with a balance of macronutrients and plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Collagen supplements may definitely enhance your health and can be a wonderful addition to help you meet your goals. However, be aware that collagen is not a complete protein, meaning it does not contain all the necessary amino acids. Therefore, be sure to get a variety of other protein sources in your diet to ensure optimal protein status.
Keep in mind that there’s no such thing as a quick fix – for weight loss or pretty much any health goal. Rather, it’s important to focus on small, sustainable changes in order to see great, long-term impacts.