Did you know that collagen protein is one of the most satiating protein powders and can help promote weight loss? Protein intake has been extensively studied for its ability to support weight loss, satisfy one’s appetite, and provide fullness. The distinctive structure of collagen protein peptides has been studied and found to provide greater satiating ability over other protein types – including whey and soy protein – in the same quantity. Collagen’s unique amino acid profile also allows it to help in suppressing appetite and promoting lean body mass. Learn more about collagen weight loss benefits and why you might want to consider collagen for weight loss below. You might be surprised at the collagen weight loss benefits!
Benefits of Collagen for Weight Loss
Losing weight can be hard, and keeping the weight down can be even harder. Thankfully, numerous studies have shown that collagen may be able to help. Collagen can not only help you lose weight, it can also help you deal with some of the side effects of weight loss too, including ensuring your body stays strong and maintaining the integrity of your skin after shedding a few pounds. Below you will find five ways in which collagen can be pretty useful when it comes to losing weight, maintaining it, and looking good. Some of the benefits of collagen powder may even surprise you!
1. Collagen Provides Fullness Unlike Other Proteins
Specifically, research has shown collagen protein peptides are even more satiating than other protein types. One clinical trial found collagen to be 40% more filling than the same quantity of whey, casein, or soy, and individuals consumed 20% less at their next meal after collagen consumption than individuals who consumed other types of protein2. That means they consumed 20% fewer calories, thus promoting weight loss because less energy is consumed.
A lot of people use other types of protein powders for the purpose of promoting satiation, but many of these protein products can be packed with fillers and other unnatural additives for taste. Collagen is great because in its pure form, it had no sweeteners or otherwise. Clean collagen can help you stay full and satisfied without other unhelpful substances entering your body. When you feel fuller and for a longer time, you are much less likely to overeat the next time you have a meal. Less energy consumption is one of the keys to losing weight.
2. Collagen May Help Suppress Appetite
A helpful collagen weight loss benefit is that it may help suppress appetite. Another study among obese and diabetic patients found intake of hydrolyzed collagen stimulated the release of satiating hormones into the blood. After consumption of collagen, patients had a reduced appetite, resulting in a decreased overall food intake3. These diabetic patients were able to lose weight by eating less because the collagen protein played an important role in reducing their appetites.
Suppressing hunger hormones won’t directly help you lose weight by itself. However, it makes it much easier for you to have cravings or give in to cravings, because you don’t feel the desire to eat as strongly. Losing weight is hard enough, so why not make it easier for you to keep up with your weight loss diet?
3. Collagen May Help Retain Muscle Mass
As we age, our bodies lose muscle mass and often replace it with fat. This loss of muscle correlates with excess excretion of nitrogen in urine and increased dietary protein needs in elderly people. Research has shown collagen protein supplementation can be effective in helping aging individuals maintain lean body mass and preserve nitrogen balance. In a study among 71-year-old women, patients who supplemented with collagen peptides demonstrated better preservation of lean body mass and nitrogen balance than patients who were given whey supplements4. Higher muscle mass helps with weight loss because the body burns calories faster.
Of course, retaining muscle mass is important for aging, but it’s also important in general when it comes to losing weight and staying healthy. If we want to stay active in order to keep our bodies strong, we also need to make sure we can help the body prevent injury and aches and pains. Arginine, which is an amino acid that can be found in collagen, has been found to help support overall strength in adult males7. It has also been found to promote recovery! This is important in helping you stay active and on the right track to losing that weight and keeping it off.
4. Collagen Protein May Positively Impact Weight Loss
Consuming adequate levels of protein is important for maintaining a lean body and supporting weight loss. Protein is the most satiating macronutrient – research has shown consumption of a protein-rich diet reduces overall energy consumption by making you feel full longer7, 8. One clinical study found individuals who increased protein consumption and consumed lower glycemic foods had more significant weight loss and maintained weight loss longer than individuals on lower protein diets1, helping to demonstrate collagen weight loss effects.
5. Collagen May Help In Smoothing Cellulite Appearance
By strengthening the dermis layer of our skin, collagen also plays an important role in hiding cellulite. Cellulite becomes more visible as our skin stretches, thins, and sags. Collagen makes up 70% of our skin, proving it to be a very important component of the body. It also makes up 90% of our connective tissues. Therefore, it makes sense that collagen supplementation has been clinically proven to increase skin-collagen expression and improve elasticity and thickness, which is important for hiding fat cells that lie underneath the skin5, 6.
How to Use Collagen for Weight Loss
Implementing collagen into your daily routine is way easier than you may think. Collagen products are now widely available, and they come in many forms. You can get your collagen from bone broth, for example, but many find it easier to use collagen supplements instead. The most popular way of adding collagen into one’s diet is through using collagen peptides, which are hydrolyzed collagen molecules in powder form that can be absorbed into just about any liquid, hot or cold!
We recommend Further Food Collagen Peptides, because they are organic and GMO-free. They are sourced from grass-fed bovine hides from South America, and are highly bioavailable. Further Food Premium Marine Collagen Peptides are also a great source of hydrolyzed collagen that sustainably comes from wild-caught codfish. Both of these collagen products are flavorless, so you can add them into virtually any recipe! Of course, if you’re looking for some flavor, try Further Food Chocolate Collagen Peptides or our Vanilla Collagen Peptides!
Let’s not forget that gelatin is packed with collagen as well, and we have our Premium Gelatin Powder that’s great for recipes requiring a special, jelly-like texture.
As you can see, there is a wide range of options for incorporating collagen into your daily routine. Collagen is not only a source of protein but also helps maintain fullness and promotes weight loss. It can suppress your appetite, help you maintain lean body mass, and hide pesky cellulite that comes from losing weight. Just one to two scoops a day will help you heal your body, lose weight and maintain it — and it’s never too late to start!
Want to Read more?
1. Larson, TM. “Diets with High or Low Protein Content and Glycemic Index for Weight-loss Maintenance.” National Center for Biotechnology Information. U.S. National Library of Medicine, 25 Nov. 2010. <http://www.ncbi.nlm.nih.gov/pubmed/21105792>
2. Hays, MP, H. Kim, et al. “Effects of Whey and Fortified Collagen Hydrolysate Protein Supplements on Nitrogen Balance and Body Composition in Older Women.” National Center for Biotechnology Information. U.S. National Library of Medicine, June 2009. <http://www.ncbi.nlm.nih.gov/pubmed/19465192>.
3. Rubio, IG, and Gláucia Castro. “Oral Ingestion of a Hydrolyzed Gelatin Meal in Subjects with Normal Weight and in Obese Patients: Postprandial Effect on Circulating Gut Peptides, Glucose and Insulin.” National Center for Biotechnology Information. U.S. National Library of Medicine, Mar. 2008. <https://www.ncbi.nlm.nih.gov/pubmed/18319637>.
4. Veldhorst, Margriet AB, et al. “A breakfast with alpha-lactalbumin, gelatin, or gelatin+ TRP lowers energy intake at lunch compared with a breakfast with casein, soy, whey, or whey-GMP.” Clinical Nutrition 28.2 (2009): 147-155.
5. Proksch, E. “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-blind, Placebo-controlled Study.” National Center for Biotechnology Information. U.S. National Library of Medicine, <http://www.ncbi.nlm.nih.gov/pubmed/23949208>
6. Zague, Vivian, Vanessa Freitas De, Marina Rosa Da Costa, Geórgia Castro Álvares De, Ruy Jaeger G., and Gláucia Machado-Santelli M. “Collagen Hydrolysate Intake Increases Skin Collagen Expression and Suppresses Matrix Metalloproteinase 2 Activity.” Journal of Medicinal Food 14.6 (2011): 618-24. Web.
7. Hochstenbach-Waelen A. “Single-Protein casein and gelatin diets affect energy expenditure similarly but substrate balance and appetite differently in adults.” Journal of Nutrition, vol. 139, no. 12, Dec. 2009. Pubmed, doi:10.3945/jn.109.110403.
8. Chiang, Tsay-I, et al. “Amelioration of estrogen deficiency-Induced obesity by collagen hydrolysate.” International Journal of Medical Sciences, vol. 13, no. 11, 2016, pp. 853–857., doi:10.7150/ijms.16706.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.