Calocurb can be an essential tool used as part of a comprehensive diet plan to manage calorie restriction during a weight-loss regime. To achieve healthy weight loss, the body must still receive adequate fuel to support normal physiological functions1. This blog explores key recommendations for effectively managing your dietary macronutrients during a weight loss journey.
Healthy calorie restriction depends on reducing calorie intake without depriving your body of essential nutrients and building blocks1. The body relies on three primary macronutrients for energy and function: carbohydrates, fats, and proteins2.
Protein is a macronutrient that plays an important role throughout the body. It serves as a building block for bones, muscles, cartilage, skin, blood, enzymes, and hormones2. Protein is also considered one of the most satiating nutrients and may support weight loss while helping preserve lean muscle mass during calorie restriction3.
Average recommendations for protein intake begin at approximately 0.8 g per kilogram of body weight per day for sedentary adults4. However, during periods of caloric restriction and resistance training, protein requirements may increase to between 1.8–2.7 g per kilogram of body weight to support muscle maintenance and body composition goals5.
A 2018 study demonstrated that weight loss through a 20% caloric restriction can lead to reductions in lean muscle tissue6. Since lean muscle mass contributes significantly to resting metabolic rate, preserving muscle during weight loss is important for long-term metabolic health6. Increasing dietary protein intake can help minimise muscle loss, improve satiety, support fat loss, and assist with body weight regulation35.
For a 65 kg woman undertaking calorie restriction while increasing exercise, protein intake may need to increase to between 117 and 176 g per day based on the higher recommended ranges for active individuals undergoing energy restriction5. For an 85 kg male, protein requirements may range from approximately 153 to 230 g per day under similar conditions5.
Meat, eggs, and dairy products contain high amounts of protein per serving. However, legumes, soy products, whole grains, nuts, and seeds can also contribute significantly to daily protein intake2.
A practical goal is to include a palm- or fist-sized serving of protein-rich food at each meal, which typically provides around 25–30 g of protein per serving7. Protein powders may also help individuals meet their daily requirements, particularly during periods of increased training demands7.
In conclusion, increasing protein intake during periods of calorie restriction can help preserve lean muscle mass, support satiety, and improve body composition outcomes35.
Calocurb may be a useful addition to a calorie-controlled diet. Clinical research has demonstrated that the active ingredient Amarasate® stimulates the release of appetite-regulating gut peptides including GLP-1, CCK, and PYY, contributing to increased feelings of fullness and reduced energy intake8. Calocurb has also been shown to reduce meal-time energy intake by approximately 18% and reduce hunger by up to 30% in clinical studies89. At Calocurb, we recommend increasing protein intake to at least 1.6 g/kg of body weight for females and 1.8 g/kg for males when undertaking a calorie-restricted diet.
