The protein content plays a vital role in maintaining body health and can be found in various types of food, ranging from low-fat dairy products to tofu. However, not all sources of protein have the same value. Below is a comparison between animal and plant-based protein in terms of their effectiveness in helping to lose weight, as quoted from Health.com (05/03).

Protein is one of the best ways to support weight loss, regardless of its type. Consuming protein can increase individual metabolism. According to Amber Schaefer, MS, RDN, who serves as the leader of clinical nutrition and nutrition instructor at Mayo Clinic College of Medicine and Science, sufficient protein intake can result in a greater feeling of fullness. Additionally, protein not only makes someone feel full, but it can also maintain a feeling of fullness for a longer period of time.

Apart from its benefits in weight loss, protein is also an important component for maintaining body health when someone reduces calorie intake. When someone loses weight, they tend to lose muscle mass along with fat. Therefore, to maintain that muscle mass, it is important for someone to ensure an adequate protein intake according to their body's needs. According to Amanda Velazquez, MD, who is the director of obesity medicine at Cedars-Sinai, this becomes key in maintaining body health while losing weight.

Plant-based protein is better because plant proteins generally contain more fiber than animal proteins. When discussing weight loss, it is important not only to focus on a high protein intake in the diet but also to pay attention to a high fiber content. According to Amanda Velazquez, MD, who is the director of obesity medicine at Cedars-Sinai, the fiber content in animal protein is not comparable to plant-based protein.

Increasing fiber consumption is often associated with the intake of plant-based protein, which can provide additional benefits for health. Plant-based protein contains beneficial fiber for the body and can help maintain a feeling of fullness for longer periods of time, as well as support intestinal and digestive function. Amber Schaefer, MS, RDN, who is a clinical nutrition leader and nutrition instructor at Mayo Clinic College of Medicine and Science, states that this can also play a role in weight management.

In general, the daily protein requirement for adults is about 0.8 grams per kilogram of body weight. This means that an individual weighing 150 kilograms needs about 55 grams of protein per day. The best action to take is to directly add protein to food. While plant-based protein can be a healthier choice, this does not mean that someone has to adopt a vegetarian or vegan diet. A balanced diet is one that includes protein from both animal and plant sources.