Collagen is great for weight loss… but you’re doing it wrong
Summary
TLDRIn this informative video, certified clinical nutritionist Autumn explains the common misconceptions about using collagen for weight loss. She clarifies that collagen is not a complete protein and should not replace high-quality protein sources in one's diet. Autumn highlights the importance of complete proteins for maintaining muscle mass, bones, and metabolism during weight loss. She advises pairing collagen with complete proteins to reduce hunger and cravings effectively. The video also dispels the myth of consuming too much protein and suggests using collagen supplements or bone broth as an add-on to meals, not as a protein substitute.
Takeaways
- 📌 Collagen is a tool that can help with weight loss goals but is often misused.
- 🚫 Using collagen incorrectly can increase hunger and counteract weight loss efforts, potentially leading to weight gain.
- 👩⚕️ Autumn, a certified clinical nutritionist, identifies the common mistake of using collagen as a main protein source in meals.
- 🔍 Collagen is not a complete protein, which is crucial for weight loss and maintaining muscle mass, bones, and metabolism.
- 📉 Swapping complete protein for collagen can lead to muscle loss, reduced metabolic rate, and increased insulin resistance.
- 🥗 To use collagen correctly, it should be paired with a complete protein source, not used as a replacement.
- 🍲 Complete proteins can come from various sources like Greek yogurt, eggs, beef, chicken, pork, fish, tempeh, and cheese.
- 🍲 Combining complete proteins with collagen is effective for reducing hunger and cravings, aiding in weight loss.
- 🥤 When using collagen powder in smoothies, ensure to add a serving of complete protein as well.
- 🥣 Bone broth can be enjoyed as a side or add-on to meals but should not be considered a complete protein source on its own.
- 🔗 Links to additional resources, such as how to calculate individual protein needs and the potential for too much protein, are provided in the video description.
Q & A
What is the main purpose of the video?
-The main purpose of the video is to educate viewers on the correct use of collagen to aid in weight loss and wellness goals, and to address the common mistakes people make when using collagen.
What is the biggest mistake people make with collagen according to Autumn, the speaker?
-The biggest mistake people make with collagen is using it as their main protein source for meals, particularly in smoothies or chia puddings, instead of recognizing that it is not a complete protein.
Why is using collagen as a main protein source a problem?
-Using collagen as a main protein source is problematic because it is not a complete protein. High-quality complete proteins are crucial for maintaining muscle mass, bone health, and metabolism during weight loss.
What are the negative effects of not getting enough complete protein?
-Not getting enough complete protein can lead to muscle mass loss, reduced metabolic rate, and increased insulin resistance, which can hinder weight loss and make it harder to manage carbohydrates.
How can collagen be used correctly to aid in weight loss?
-Collagen should be used in conjunction with complete proteins, not as a replacement. When combined with complete proteins, it can help reduce hunger and cravings, making it easier to achieve weight loss goals.
What are some examples of complete protein sources mentioned in the video?
-Examples of complete protein sources mentioned include Greek yogurt, eggs, beef, chicken, pork, fish, tempeh, and cheese.
What is the role of collagen when combined with complete proteins?
-When combined with complete proteins, collagen can enhance the satiety benefits, helping to reduce hunger and cravings, which can contribute to more effective weight loss.
How can one ensure they are getting enough protein in their diet?
-One can ensure they are getting enough protein by calculating their individual protein needs and pairing collagen with complete protein sources from various foods like the ones listed in the video.
Can there be too much protein in one's diet when combining collagen with complete proteins?
-It is unlikely to have too much protein unless one is consuming an excessive amount, such as 100 grams of complete protein per meal. Most people are still under the threshold of too much protein.
What is the correct way to use bone broth in relation to protein intake?
-Bone broth should be viewed as an add-on to a meal rather than a replacement for protein. It can be enjoyed alongside complete protein sources to enhance the meal's nutritional value.
What does Autumn suggest for those who are new to her channel and interested in the science-backed information?
-Autumn suggests that those who are new to her channel and appreciate the science-backed information should subscribe to stay updated with new videos posted every Tuesday and Thursday.
Outlines
🥤 Misuse of Collagen for Weight Loss
The paragraph discusses the common misconception about using collagen as a primary protein source for weight loss. Autumn, a certified clinical nutritionist, explains that while collagen can aid in weight loss when used correctly, it is not a complete protein and should not replace complete protein sources like Greek yogurt, eggs, or meat. She emphasizes that complete proteins are crucial for maintaining muscle mass, bones, and metabolism during weight loss. Incorrect usage can lead to muscle loss, reduced metabolic rate, and increased insulin resistance. The paragraph also highlights the importance of pairing collagen with complete proteins to maximize its benefits for satiety and weight loss.
🍲 Incorporating Collagen with Complete Proteins in Recipes
This paragraph provides practical advice on how to correctly use collagen alongside complete proteins. Autumn suggests that collagen can be a beneficial addition to one's diet when combined with adequate protein intake. She shares a personal example of using collagen powder in smoothies alongside a complete protein source, such as a zero-sugar protein powder. The paragraph also addresses the question of overconsumption of protein, indicating that it's unlikely to be an issue unless one is consuming an excessive amount per meal. Autumn recommends viewing bone broth as an add-on to meals rather than a protein replacement and mentions a previous video where she shared a recipe combining bone broth with complete proteins in a pasta sauce, encouraging viewers to try it.
Mindmap
Keywords
💡Collagen
💡Weight Loss Goal
💡Protein
💡Complete Protein
💡Muscle Mass
💡Metabolism
💡Insulin Resistance
💡Hunger and Cravings
💡Bone Broth
💡Nutritionist
💡Body Recomposition
Highlights
Collagen can be a useful tool for weight loss when used correctly.
Improper use of collagen can increase hunger and hinder weight loss efforts.
The speaker, Autumn, is a certified clinical nutritionist with a Master's in nutrition and human performance.
A common mistake is using collagen as a main protein source for meals.
Collagen is not a complete protein, which is important for weight loss and body recomposition goals.
Complete proteins are crucial for maintaining muscle mass, bones, and metabolism during weight loss.
Incomplete protein intake can lead to muscle loss and decreased metabolic rate.
Combining complete proteins with collagen can reduce hunger and cravings.
Complete proteins come from sources like Greek yogurt, eggs, beef, chicken, pork, fish, tempeh, and cheese.
Collagen should be paired with a complete protein and not used as a replacement.
Adding collagen to smoothies should also include a full serving of complete protein.
Bone broth can be enjoyed as a side or add-on to meals, not as a protein replacement.
There is unlikely to be too much protein intake unless consuming excessive amounts per meal.
A recent video by the speaker discusses the topic of protein intake limits.
The speaker shares a pumpkin sausage pasta recipe using bone broth in the sauce.
New subscribers are encouraged for science-backed information with new videos every Tuesday and Thursday.
Transcripts
okay collagen is actually a really great
tool to help you achieve a weight loss
goal but you're probably using it wrong
when used the right way can help prevent
snacking reduce sugar cravings and help
you achieve a weight loss goal but when
you use the wrong way it can actually do
the exact opposite and increase your
hunger and work against your weight loss
goal ultimately even causing you to gain
weight so today I'm sharing the biggest
collagen mistake that most people are
making as well as how to actually use
collagen the right way in order to help
you achieve your weight loss and
wellness goals my name is Autumn I'm a
certified clinical nutritionist with my
Master's nutrition Human Performance and
the biggest collagen mistake that I see
people making is that they are using
collagen as their main protein source
for a meal I especially see this when
people are making like smoothies or Chia
puddings and they're using collagen
powder in their smoothies and they see
the 10 or 20 grams of protein on the
collagen label and think that they are
getting their protein needs by adding in
collagen but it turns out that collagen
is not really the protein that you've
been led to believe it is maybe
accidentally I'm not here to judge but I
am here to help bring you back on track
without it actually use it the right way
if you choose to use it so it turns out
the collagen is not a complete protein
and this is a big deal because high
quality complete protein sources are
actually the most important
macronutrient when it comes to achieving
a weight loss goal and more specifically
a body recomposition goal especially if
you don't want to lose muscle mass lose
bone mass or decrease your metabolism
while you're losing weight complete
protein helps to maintain your muscle
mass helps to maintain your bones and
helps maintain your metabolism during
the weight loss process and you need a
certain amount every single day in order
to get these benefits from protein each
person has specific needs I have a video
that breaks down how you can calculate
your individual proteins I'll have that
link down description below as well as
right up here but if you're swapping out
like 10 or 20 grams worth of complete
protein and replacing it with collagen
you're likely going to see the negative
effects of not eating enough protein
what happens when you don't get enough
protein each day from complete sources
is that the body will start to pull the
protein that it needs from muscle mass
so yeah you might still lose weight in
the beginning but a lot of it is going
to be coming from from muscle this also
has the downstream effect of reducing
your metabolic rate which means that you
continuously have to eat less and less
and less in order to achieve your weight
loss goal and increases insulin
resistance this means that the body
doesn't do as well with carbohydrates so
not only can eating not enough protein
and swapping that for collagen cause you
to decrease your metabolism but it can
also make it so that you aren't able to
eat more starchy foods that perhaps you
could have in the past now when done
properly you can use collagen with
complete protein and it can actually
really be a great tool to help you
achieve a weight loss goal but it does
need to be done the right way otherwise
you get all these negative effects and
before we get into that if you guys are
liking this video so far it would really
mean the world to me if you gave this
video a thumbs up it's a free way to
support the channel and it honestly goes
a really long way thank you so much and
back to the video now if you're looking
to achieve a weight loss goal and you
want to use collagen it's crucial to be
making sure that you are always pairing
collagen with a complete protein and not
just using collagen instead of that
complete protein so complete proteins
are going to be coming from a variety of
sources is like Greek yogurt egg beef
chicken pork fish Tempa even cheese and
Studies have found that when you combine
those complete proteins like the ones
that I just listed with collagen it's
really effective at reducing your hunger
and cravings and ultimately makes it so
the body doesn't need to eat as much
later in the day this makes it so that
it's an effective weight loss tool
because you get all of the weight loss
benefits of protein plus you get the
extra satiety benefits of collagen which
means it'll just be a lot easier to
achieve your weight loss goal because
you won't be as hungry or even hungry at
all now most people get their collagen
from either collagen supplements or from
collagen Rich proteins so there are
natural proteins that aren't naturally
rich in collagen as well these would
typically be like the meats that you're
going to be slow cooking down so if
you're using some of those more tough
meats that you have to slow cook then
you're actually probably getting a
substantial source of collagen each day
along with your complete protein but if
you're using either collagen supplements
or even bone broth or bone broth protein
which don't contain the complete protein
naturally along with it then you want to
make sure that you're actively pairing
it and this is how you do it so if if
you are using something like a collagen
powder and you're putting it in your
smoothies just make sure that in
addition to the collagen that you're
using you're also adding in a full
serving of complete protein from either
like Greek yogurt or another protein
powder I like to do this in my own
smoothies where I'll put in my zero
sugar protein powder and if I am going
to use collagen then I'll also add a
scoop of that I know the big question
that you guys are going to ask is is it
possible to have too much protein
especially if you're combining collagen
with a complete protein I also actually
broke that down recently in a video I'll
have that up here as well as link down
description below a short answer
probably not unless you're eating like
100 grams of complete protein in each
meal you're still very likely under the
threshold of too much protein now if
you're using bone broth some people like
to sip on it just as like a side hot
drink which is totally fine you can
still do that but just don't view that
as a replacement for protein view that
as an add-on to a meal so you can have
that warm bone broth on the side of
chicken salad that you're eating or you
can make a beef stew with a bone broth
this one's pretty easy to work with as
long as you just aren't viewing the bone
broth as a meal itself rather an add-on
to whatever meal you're having in fact I
recently shared a pumpkin sausage pasta
recipe using bone broth within the sauce
so it combines those complete proteins
with the bone broth oh it was so good oh
my gosh you guys need to try it check it
out with this video next also if you're
new to my channel and you love the
science back information make sure you
subscribe right here come out new videos
every Tuesday and Thursday alright guys
thanks so much for tuning in and I'll
see my next video
[Music]
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