If you want to lose stubborn fat, you may wonder where to begin. Weight loss requires both a proper diet and exercise. However, it’s not well known that we can consume collagen for weight loss. Even though it sounds nearly impossible, it’s true.
Collagen is one of the largest molecules in our bodies. A large amount of this substance lies in the skin, muscles, and tendons. Basically, collagen holds our entire body together. Additionally, it provides structure and strength to our bodies.
Let’s get into how exactly we can use collagen to lose weight, but first, let’s understand how collagen is linked to weight loss.
The Relationship Between Collagen and Weight Loss
According to research, collagen protein can keep you full for a longer time, promoting satiety1. Collagen does not contain sweeteners or additives, so its consumption can be helpful in weight loss. The study assessed the hunger hormone. The study included 10 people who were overweight and 12 people who were normal weight. The consumption of gelatin, which is a component of collagen, stimulates the body’s satiety hormone.
Gelatin helps people stay on their diets better, so it is better for weight loss. It is possible to reduce weight when your stomach is full for a long time.
A separate study involved 24 healthy adults who were tested to determine how satiating certain supplements were. They were offered two breakfasts, one with gelatin and the other without. Interestingly, the study found that the breakfast that contained gelatin was more filling than the breakfast that did not. Moreover, eating gelatin for breakfast reduced the consumption of 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.
Regular collagen consumption will help you stay fuller and more satisfied for longer periods of time. The fact that you eat less during meals encourages weight loss. Getting rid of oily, sugary, and junk food cravings is also a bonus. By increasing collagen in your diet, you can give your body what it needs to fight against unwanted cravings, and weight loss is a lot easier.
Ways How Collagen Helps in Weight Loss
If you want to shed pounds, you can use collagen to slim down. Here are some ways collagen can help you lose weight.
Keeps you fuller for a very long time
The Journal of Clinic Nutrition reported in 2009 that collagen protein is 40% more satiating than any other protein. Consuming collagen after a meal is proven to reduce calorie consumption by about 20%.
Collagen may contribute to weight loss in the most practical way. Studies show that consuming collagen reduced appetite, which resulted in eating less. In the end, eating fewer results in weight loss as you decrease your appetite.
Helps in retaining muscle mass
Our body loses muscle mass with age, and fat often replaces it. Collagen has been shown to help retain muscle mass in a 2015 study in the British Journal of Nutrition3. Because your body burns calories more quickly when it has a high muscle mass, you lose weight faster.
Protein found in collagen helps
When combined with a protein-rich diet, collagen can help you lose weight. A clinical study proved that those who consume more protein significantly lose more weight than those not on a protein diet4.
Collagen boosts metabolism because it contains amino acids, which are essential for gaining muscle mass. Glycine helps indigestion, which in turn improves your metabolism.
Helps in keeping bones strong
Apart from calcium, healthy bones also require collagen for flexibility, and therefore, it is recommended to include collagen in your diet.
Dieting alone cannot help you lose weight—you need to exercise and move around. This is where collagen comes into play, and it can keep injuries and joint pain at bay. You will lose weight if you stay physically active.
This powerful protein also improves the mineral density in your bones. A 2018 research shows that consuming hydrolyzed collagen can even relieve osteoporosis6.
Improves liver function
During the detoxification, amino acids in collagen supplements protect the liver from severe damage.
People who consume alcohol and want to lose weight should include collagen in their diets. Collagen supplements can also calm your senses and help you get a good night’s sleep as well.
Help repair a leaky gut
Over 80% of our body’s immune system resides in our gut. Several medical conditions may be caused by a leaky gut, including infections, toxins, and unfiltered food particles.
Long-term inflammation and infection are the results of these invaders entering your bloodstream.
A leaky gut can make weight loss more difficult. The inflammatory properties of collagen can supercharge your gut and help you with weight.
Helps in reducing weight
It is worth noting that collagen contributes to weight loss. The glycine present helps convert glucose into energy, which reduces the accumulation of extra fat in the body.
It also builds muscles, making it easier for your body to burn fat as lean muscle burns more calories and increases your metabolism.
Apart from this, collagen also helps you burn fat while you rest. Researchers suggest that collagen can also give you the feeling of being fuller, as well as suppressing your desire to eat.
Boosts cardiovascular health
Collagen is loaded with amino acids, and it can dispose of the fat in your arteries. A study reveals that its participants noticed an increase in their HDL (good cholesterol) by an average of 6% after taking collagen supplements7. Even though more studies are needed to affirm the beneficial effects of collagen on heart health, this study is motivating enough for you to try the supplements.
Are there any side effects of collagen?
Always consult a doctor before adding any new supplement to your diet, including collagen ones. The side effects, however, are mild and harmless—it may cause skin irritations, diarrhea, and stomach discomfort. Other than these mild reactions, collagen consumption is safe for adults.
Does collagen contain calories?
Taking collagen supplements is the most effective way to obtain collagen protein, and it contains only 35 calories. This collagen is free of carbohydrates, so it is helpful for people looking to lose weight.
Can collagen cause gas and bloating?
If you are consuming collagen for the first time, we recommend starting with the smallest dose possible. Too much collagen can cause bloating and constipation as well as gas. Start small and always consult your doctor before taking any supplements.
Does Collagen Increase bowel movements?
Collagen relieves constipation. As a hydrophilic molecule, it attracts water and acidic molecules. It allows food to move more smoothly and easily through your GI tract, resulting in easy and smooth bowel movements. Constipation, however, can result from excessive collagen consumption. Make sure you aren’t overdosing.
The depletion of collagen results in fine lines, wrinkles, hair loss, and brittle nails. But apart from the beauty benefits, you can always use collagen for weight loss. Our article covered several studies that prove collagen supplements can keep you full for a long time, thus resulting in weight loss. Before consuming any supplement, consult your physician.
- Rubio IG, Castro G, Zanini AC, Medeiros-Neto G. Oral Ingestion of a Hydrolyzed Gelatin Meal in Subjects with Normal Weight 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
- Tomosugi, N., Yamamoto, S., Takeuchi, M., Yonekura, H., Ishigaki, Y., Numata, N., Katsuda, S., & Sakai, Y. (2017). Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. Journal of atherosclerosis and thrombosis, 24(5), 530–538. https://doi.org/10.5551/jat.36293