Be it over or under, the weight seems to be an issue for most of us. While it is challenging to get rid of the stubborn fat, some of us don’t know where to begin.
Everyone knows that we need to have a proper diet along with some exercises to lose weight. But what most of us don’t know is we can consume collagen for weight loss. This might sound tricky and absolutely out of the box, but it is true.
Collagen is a large molecular protein found in our bodies. It is abundantly found in skin, muscles, tendons, and bones. Collagen works mostly by holding our entire body together. It also provides structure and strength to our body.
Let’s learn how exactly we can use collagen to lose weight, but before that, one must know how collagen is linked to weight loss.
The Relationship Between Collagen Protein and Weight Loss
according to research, collagen protein can keep you full for a longer time, and it also promotes satiety1. It does not have any sweeteners or additives, and hence it is shown that consuming collagen can be helpful for people trying to lose weight. In the study, there was an assessment of the hunger hormone. The study involved 10 patients who were obese and 12 people with normal weight. It is seen that the consumption of gelatin, which is a component derived from collagen, promotes the satiety hormone in the body. In simple terms, it means that people who consume gelatin can adhere to weight loss diets better. If your stomach feels fuller for a long time, then you can lose weight by suppressing your hunger.
Another study involved 24 healthy adults who were tested for the satiety of different supplements. They were given two breakfast meals, one that included gelatin, and the other one did not. The study found that the breakfast that included gelatin is far more satiating the breakfast that didn’t. Additionally, people who consumed gelatin for their breakfast consumed fewer calories during lunch. This study enabled the researchers to conclude that gelatin promotes satiety, and it also reduces calorie intake, which aids in weight loss2.
In layman’s terms, regular consumption of collagen keeps you fuller for a longer time, and you feel less hungry over time. Also, you eat less during your meals, and this what promotes weight loss. It also banishes pesky cravings for oily, sugary, and junk foods. Including collagen in your diet helps you to fight against unwanted cravings and makes weight loss so much easier by keeping you satisfied and full for longer.
6 Ways How Collagen Helps in Weight Loss
Collagen is a satiating protein, and this is precisely why it can help people who want to lose weight desperately. Here we will see how you can use collagen for weight loss.
Collagen keeps you fuller for a very long time
A 2009 research in the journal Clinic Nutrition has shown that collagen protein is 40% more satiating than any other protein. After the consumption of collagen, individuals are known to consume 20% fewer calories in their next meal.
Collagen protein also suppresses appetite
This is probably the most useful benefit of consuming collagen for weight loss. Studies show that consuming collagen reduced appetite, which resulted in eating less. Eating less ultimately results in losing weight as you are suppressing your appetite.
Helps in retaining muscle mass
As we age, our body loses muscle mass, and it often gets replaced with fat. A 2015 study in the British Journal of Nutrition has shown that collagen can help in retaining muscle mass3. If your muscle mass is high, you can lose weight faster because your body can burn calories more quickly.
Protein found in collagen helps
Consuming collagen, along with a protein-rich diet, can have positive impacts on your weight loss journey. A clinical study proved that people who consume more protein significantly lose more weight than people who are not on a protein diet4.
Collagen boosts metabolism rates as it contains the amino acids, which are essential in developing muscle mass. Glycine helps in digestion, which in turn improves your metabolism.
Collagen helps in keeping bones strong
Because when it comes to losing weight, only a proper diet cannot help. You need to exercise and move around. This is where collagen comes in, and it can keep injuries and joint pain at bay. When you stay active for physical activity, it will eventually result in weight loss.
Other Health Benefits Of Consuming Collagen
Consuming collagen has several health benefits. Not only health, but it is an excellent supplement for all those who want to maintain healthy skin and hair. Including collagen supplements in the diet has proved to have positive effects on the body and overall health.
Collagen is the building block of our body, which is why you will find most people taking collagen supplements as a part of their diet plan. A 2019 research shows that collagen supplements, when ingested in the body, do change the levels of amino acids in the body5. This is why it facilitates our body to produce more and more collagen.
So unless you are regularly consuming collagen-rich foods, it is easier to include collagen supplements in your diet. Collagen, however, is not a magical remedy, and it does take time to work its magic. Apart from consuming collagen for weight loss, here are some other health benefits of collagen.
Collagen Can Help Repair A Leaky Gut
80% of our body’s immune system lies in our gut, and using collagen supplements can cure a leaky gut. Leaky gut can cause several problems like infections, toxins, and food particles can transport freely in and out of your body without any filtration. These invaders can then enter your bloodstream, causing inflammation and infections. Inflammations over some time can cause chronic autoimmunity. So if you have been diagnosed with any chronic disease such as thyroid or autoimmune disease, then it is good to include collagen supplements in your diet as you might be suffering from a leaky gut. The amino acids present in the collagen supplements can fix the leak in your gut, thereby supporting tissue growth and cellular health.
Enhances The Beauty Of Skin, Hair, And Nails
Most people suffer from skin problems, hair loss, and brittle nails. These problems can be occurring due to thyroid dysfunction. Our body naturally produces collagen, which starts to reduce as we age and might develop collagen deficiency. Therefore, our skin loses its elasticity and firmness as we age, and we see the appearance of fine lines and wrinkles.
Introducing a collagen supplement in our diet can fight collagen deficiency and bring back the elasticity and make skin smooth, firm, and supple. As for hair and nails, most people suffer from splitting and breakage of both hair and nails. This is also because of the depletion in collagen production in our body as we age. Adding collagen to your diet can help you get rid of all these problems, and additionally, it can also repair stretch marks and cellulite.
Improves Joint Health
Collagen is a protein that is obtained from the bones of animals. So it only makes sense that consuming collagen regularly will only improve the health of your bones, ligaments, joints, and tendons. As we age and our body loses its natural collagen production, which makes our bones swollen and stiff. This is what provides all the excruciating pain to our joints. Since our bones become stiff, it lacks mobility, which leads to pain while walking or moving around. The amino acids present in collagen, namely proline and glycine, provides mobility to our joints, thereby keeping any inflammation at bay.
It Helps In Reducing Weight
Since this article is all about using collagen for weight loss, it is worth mentioning that it helps in weight management. Glycine present in collagen converts glucose into energy, which reduces the accumulation of ant extra fat in the body. It also forms muscles, which make it easier for your body to burn fat as lean muscle burns more calories and increases your metabolism. Apart from this, collagen also supports burning fat from your body even while you are resting. Some researches also suggest that collagen gives you the feeling of being fuller, which even suppresses any cravings that you might have.
Helps In Maintaining Heart Health
Collagen is loaded with amino acids, and it can dispose off the fat in your arteries. These amino acids also repair damaged tissues within the arteries. Fats in the arteries can affect blood pressure, and it can also harden the walls of your arteries.
Repair Bone and Boosts Growth
We all know from the beginning that calcium is the necessary component for maintaining healthy bones, but that is not the only component that you need for strong bones. Healthy bones also require collagen for flexibility, and therefore, it is recommended to include collagen in your diet. Collagen also improves the mineral density in your bones. A 2018 research shows that consuming hydrolyzed collagen can even relieve osteoporosis6.
Enhances Liver Function and Detoxification
Our liver is the most functioning organ of our body, and it takes care of all the toxins that we are exposed to daily. The toxins can be damaging for the liver, and this is where collagen comes in. The amino acid Glycine found in the collagen supplements protects the liver from any severe damage during this process.
Including collagen in the diet is highly essential for people who consume alcohol. Also, it is recommended to take collagen supplements before bedtime as it can calm your senses and give you a peaceful sleep.
Are there any side effects of collagen?
Collagen supplements are safe for consumption, but one should always consult a doctor before adding any new component to your diet. The side effects of consuming collagen are, however, mild and harmless. Some side effects of collagen include rashes, diarrhea, and the feeling of heaviness in the stomach. Apart from these mild reactions, the consumption of collagen is safe for adults.
Does collagen contain calories?
Collagen supplements are the purest source of collagen protein, and it contains only 35 calories. It has no carbohydrates, which means that it can be helpful for people who are aiming to lose weight with collagen.
Can collagen cause gas and bloating?
If you are consuming collagen for the very first time, we recommend you to start with the smallest possible dose. This is because consuming too much collagen can cause gas and bloat, and it can also give you constipation. So start small and always ask the doctor before taking in any supplement.
Does Collagen Increase bowel movements?
Collagen relieves constipation. Since it is a hydrophilic molecule, it attracts water and acidic molecules. This is what makes food move through your GI tract more smoothly and easily, making easy and smooth bowel movements. Consuming too much collagen, however, can cause constipation. So beware of your doses.
Our body naturally produces collagen, but as we age, it depletes, and we start to see all kinds of problems. From fine lines to wrinkles to hair fall and breaking of nails, it is all due to collagen depletion. But apart from the beauty benefits, you can always use collagen for weight loss. In this article, we got to know about several studies which prove that collagen supplement can keep you fuller for long, thereby helping in weight loss. It is, however, advised to consult a doctor before consuming any supplement.
- Rubio IG, Castro G, Zanini AC, Medeiros-Neto G. Oral Ingestion of a Hydrolyzed Gelatin Meal in Subjects with Normal Weight and Obese Patients: Postprandial Effect on Circulating Gut Peptides, Glucose and Insulin. Eat Weight Disord. 2008 Mar;13(1):48-53.
- Paul, C., Leser, S., & Oesser, S. (2019). Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients, 11(5), 1079. DOI:10.3390/nu11051079
- Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation, in combination with resistance training, improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial. The British journal of nutrition, 114(8), 1237–1245. DOI:10.1017/S0007114515002810
- Bray, G. A., Redman, L. M., Jonge, L. D., Covington, J., Rood, J., Brock, C., … Smith, S. R. (2015). Effect of protein overfeeding on energy expenditure measured in a metabolic chamber. The American Journal of Clinical Nutrition, 101(3), 496–505. DOI: 10.3945/ajcn.114.091769
- Veldhorst MA, Nieuwenhuizen AG, Hochstenbach-Waelen A, Westerterp KR, Engelen MP, Brummer RJ, Deutz NE, Westerterp-Plantenga MS. 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. Clin Nutr. 2009 Apr;28(2):147-55.
- König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients, 10(1), 97. DOI:10.3390/nu10010097