Can Collagen Help You Reach Your Weight Loss Goals?

Losing weight is a common goal for many of us!

Not surprisingly, the internet is saturated with information on how to best aid your weight loss journey. But to be frank, it’s hard to know what and who to trust, which can leave us feeling misinformed, overwhelmed and confused.

As a dietitian who works in the online space, I’ve seen and heard it all when it comes to how to lose weight. The key to ensuring a successful and sustainable path to weight loss though? A general understanding of a few simple science-backed physiological processes!

Let’s break down the ‘BS’ together and take a look, including the role that collagen plays in these processes and how you can utilise it to best support your journey.

Let’s start with the science behind weight loss

Despite everything you’ve heard about the role of restrictive diets, superfoods, supplements and medications in weight loss - you might be surprised to learn that there is in fact only one way to lose weight - by being in a calorie deficit.

A calorie deficit occurs when you consume less calories [or energy] than you expend. The simple equation is as follows: Calories In < Calories Out = Weight Loss.

We consume calories via the foods we eat, the drinks we drink and the supplements we ingest [depending on the type]. We expend calories [or energy] via four different ways, these are referred to as the components of our Total Daily Energy Expenditure [TDEE] and include:

1. Basal Metabolic Rate [BMR]: the amount of energy your body expends to purely maintain homeostasis [e.g. a state of existence]. Everyone has a unique BMR which is dependent on your age, gender, muscle mass, sleep, stress and activity levels.
2. Thermic Effect of Food [TEF]: the amount of energy your body expends in order to digest food and absorb, transport and store nutrients. The protein [including collagen] and fibre content in your meals can influence this number.

No two individuals will have the same TDEE as our genetics and lifestyle are so unique. Accurately calculating your calorie consumption and expenditure in order to determine the right calorie deficit for you can be quite challenging, and is often why I recommend seeking guidance from a dietitian to support you.

The truth, you don’t need to meticulously count every calorie to guarantee weight loss. Sure, having a general understanding of the caloric make-up of foods can be helpful, but rigid calorie counting often results in strict food rules and obsessions which can lead to disordered eating behaviours.

Let’s dive a little deeper into the effect that Collagen has on your weight loss.

1) Increase satiety levels

Collagen is a type of protein found in connective tissue. Research shows that consuming meals and snacks that contain an adequate amount of protein can increase your satiety levels and keep you fuller for longer. This means you are less likely to overeat or consume more calories than necessary, potentially resulting in a greater calorie deficit. As mentioned previously, our body expends more energy when digesting protein-rich foods in comparison to foods containing carbohydrates and fats. It has also proven to reduce the ‘hunger hormone’ ghrelin in our bodies.

2) Improve joint function and exercise capacity

Profound evidence shows that consistent collagen supplementation can assist in alleviating joint pain and improve recovery from injury. Individuals without pain are more likely to participate in planned and incidental activities which can further contribute to their overall TDEE.

3) Assist with muscle growth and support

As a form of protein, collagen makes up a small percentage of our muscle mass. Collagen supplementation [15g/day] when combined with resistance training [free weights, machine weights, resistance bands and your own body weight] may result in an increase in fat free mass [FFM] and a decrease in fat mass [FM]. The greater amount of FFM we have, the more likely we are to expend more energy resulting in a potential calorie deficit.

Whilst there are so many factors that can play a role in your weight and body composition, collagen supplementation on a regular basis can assist you in your weight loss journey when consumed correctly. When opting for a collagen supplement, always check the nutrition information panel [located on the side or back of the packaging] for the amount of collagen and calories per serve. Here at The Collagen Co, our premium hydrolysed collagen peptides contain 15g of collagen and just 66 calories per serve to best equip you throughout a deficit phase and provide you with the appropriate collagen dosage you need for optimal results.

Millie xx

This information is general in nature and should be used for educational purposes only. It is not to be substituted for individual advice. For more information on the relationship between collagen and weight loss and how you can best utilise supplementation to support you during this time, please seek personal guidance from a qualified dietitian.