Collagen is a unique protein that plays a key role in tissue regeneration. It makes up most of our connective tissue, bone mass, and skin. The problem arises with age, as the body loses its ability to synthesize collagen – some of the most obvious warning signs are the many indicators of aging (less firm skin, thinning hair…).
Sounds terrible! But don’t panic.
What is collagen?
Fortunately, in the 21st century, we know how to ensure we feel and look good, even when our birthday cake starts accumulating more and more candles. Sure, many people first think of beauty when they hear the word collagen, but they’re unknowingly doing it an injustice! Beauty is far from its only function. Regular collagen consumption has many beneficial effects. Among other things, it supports your gut and helps build strong bones and joints. And get this – we’ll reveal below how collagen can even help with weight loss.
HOW MANY CALORIES DOES COLLAGEN HAVE? So, collagen is a protein. Like all proteins, collagen contains about four calories per gram (4 kCal/g). Let’s take a look…
A supplement containing 4 grams of collagen per serving provides 16 additional calories. Therefore, when buying, make sure to choose a collagen supplement without added sugars. So, 16 calories… Let’s be clear, that’s not a lot. Yet, we hear a little voice whispering: “You might want to give up these daily calories so you can indulge in something more sinful here and there…” That’s perfectly fine, we all wonder! But things aren’t that simple…
We like to simplify and “count calories as calories,” forgetting about the type of food. Here’s where we need to pause! The fact is that protein calories don’t have the same effect on the body as calories from high-fat or high-sugar foods. Let’s explore the crucial difference that will make weight loss easier for you.
DO YOU GAIN WEIGHT BY CONSUMING COLLAGEN? Why does it matter whether you eat the exact same amount of protein calories or calories from high-sugar and high-fat foods? We’re getting to the part that will elevate your understanding and help you with weight loss.
The fact is that protein-rich foods (like collagen) cause far less weight gain than foods high in sugar or fat. Why? High protein intake boosts metabolism, prolongs feelings of fullness, reduces appetite, and even affects many hormones responsible for regulating body weight. Yes, all of that! From now on, weight loss will be a breeze! Keep reading… Does collagen make you gain weight? When a certain amount of calories is consumed from proteins, up to 20-30% of their energy value is used for the metabolic process.
Let’s compare this to other types of food.
For the metabolism of the same amount of calories from carbohydrates, only 5-10% of their energy value is used, which is at least 2 times less than for proteins. If this fact sounds shocking, the next one will certainly take your breath away. Get ready for this… To metabolize the same amount of calories from fats, we use only 0-3% of their energy value – that’s up to 10 times less than for proteins. Now that you know this, it won’t surprise you that high-protein diets increase metabolism by 80-100 calories per day compared to low-protein diets.
But that’s not all…
You know that feeling when you set a goal for how many pounds you want to lose in a certain time frame… It’s much easier if you can stick to your daily diet plan without excessive sacrifices.
Why Does Collagen Help with Weight Loss?
You already know that proteins give a feeling of fullness long after eating. But do you know which protein provides the greatest sense of satiety? Research has shown that it’s collagen peptides. The difference in satiety when consuming collagen is significant compared to other types of proteins – collagen is said to be up to 40% more filling than the same amount of whey, casein, or soy.
What does that mean in practice?
In one clinical study, people who consumed collagen in one meal ate 20% fewer calories in the next meal compared to those who consumed the same amount of other proteins in the first meal. But is the reduced appetite only due to collagen providing long-lasting satiety, or is there something else going on?
It’s also worth mentioning a study conducted among overweight diabetics. It showed that eating collagen stimulates the release of their weight-regulating hormones. After consuming collagen, their appetite significantly decreased, and as a result, they ate less. Why does collagen help with weight loss?
It has also been shown that regular consumption of collagen peptides helps individuals maintain lean body mass. And what does that mean? Lean body mass, also known as functional mass, includes muscles, skin, connective tissue, and organs. It’s largely made up of muscle mass, making it easy to visualize. You can imagine this tissue as being very metabolically active! Simply put: more muscle mass helps the body lose weight because it requires more calories to function. Logical, right?
So now you know how collagen actually helps with weight loss.
To sum up briefly: high protein intake speeds up metabolism, reduces appetite, and affects several hormones that regulate weight. Speaking of weight loss… What’s the most important thing? When we reach our weight loss goal, we proudly show off our appearance. We treat ourselves to new clothes, visit the hairdresser, and walk with confidence… … until we walk to the beach. Swimsuit. Unforgiving light and loose, cellulite-filled skin. We feel a bit self-conscious, and our confidence fades… but it doesn’t have to!
If you regularly use collagen, you won’t have to fear this scenario because it helps maintain skin elasticity and thickness, making it less saggy and tighter, and there will be fewer fat deposits.
Beauty effects. Less cellulite. Tighter skin. Not to mention strong nails and shiny hair! For a fantastic mood, the above factors count as much as a few lost pounds. (We can already see you nodding)
How to Use Collagen for Weight Loss
You’re probably wondering how to incorporate collagen into your daily life for the best results? We’ve got a recommendation for this part too. Let’s take a look…
Incorporating collagen into your daily routine is quick and easy because there are a variety of collagen products available in many forms. Collagen is also found in simple dishes like bone broth, but in today’s fast-paced world, many prefer supplements. Most people have a chronic lack of time, so regularly cooking bone broth is an impossible mission. Realistically, bone broth collagen supplements make it easier to maintain the consistency and perseverance necessary to achieve the desired results.
Most individuals add collagen to their diet in the form of collagen powders or collagen peptides. Collagen peptides are hydrolyzed collagen molecules in powder form, soluble in almost any (hot or cold) liquid. The only thing we don’t recommend is mixing collagen powder in a hot drink, as high temperatures can alter the structure of the supplement.
Note: This a collaborative post
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