Collagen is great for weight loss… but you’re doing it wrong

Summary

In 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

00:00

🥤 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.

05:01

🍲 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.

Keywords

💡Collagen

Collagen is a protein that is naturally found in the body and plays a crucial role in skin elasticity, joint health, and tissue repair. In the context of the video, it is discussed as a supplement that can aid in weight loss when used correctly. The script mentions that using collagen as a main protein source is a common mistake, as it is not a complete protein and cannot replace the benefits of complete protein sources for weight loss and muscle maintenance.

💡Weight Loss Goal

A weight loss goal refers to a target weight or a specific amount of weight one aims to lose for health or aesthetic reasons. The video emphasizes that collagen can assist in achieving a weight loss goal when used properly, by preventing snacking and reducing sugar cravings. However, it also warns that using collagen incorrectly can lead to increased hunger and hinder weight loss efforts.

💡Protein

Protein is a macronutrient essential for the body's growth, repair, and maintenance of tissues. The script explains that complete protein sources are vital for weight loss and body recomposition goals, as they help maintain muscle mass, bone health, and metabolism. Collagen, being an incomplete protein, cannot fulfill these roles, which is a key point in the video's narrative.

💡Complete Protein

Complete proteins are sources of protein that contain all nine essential amino acids that the human body cannot produce on its own. The video stresses the importance of complete proteins for maintaining muscle mass and metabolic rate during weight loss. Examples given in the script include Greek yogurt, eggs, beef, chicken, pork, fish, tempeh, and cheese.

💡Muscle Mass

Muscle mass refers to the total amount of muscle tissue in the body. The script discusses how inadequate protein intake can lead to muscle mass being used as an energy source, which is counterproductive during weight loss as it can lower metabolic rate and lead to a plateau in weight loss progress.

💡Metabolism

Metabolism is the process by which the body converts food into energy and maintains bodily functions. The video explains that a lack of complete protein can reduce metabolic rate, making it harder to lose weight and increasing the risk of insulin resistance.

💡Insulin Resistance

Insulin resistance is a condition where the body's cells do not respond properly to the hormone insulin, leading to high blood sugar levels. The script mentions that not getting enough complete protein and replacing it with collagen can increase insulin resistance, affecting the body's ability to process carbohydrates.

💡Hunger and Cravings

Hunger and cravings are the body's signals for the need for food and specific nutrients. The video suggests that combining collagen with complete proteins can effectively reduce hunger and cravings, making it easier to stick to a weight loss plan.

💡Bone Broth

Bone broth is a liquid made by simmering animal bones, often with added vegetables and seasonings. It is mentioned in the script as a source of collagen, but it is also emphasized that it should not be viewed as a complete protein source or a meal replacement, but rather an add-on to meals.

💡Nutritionist

A nutritionist is a professional who specializes in the study of nutrition and helps others achieve their health goals through dietary advice. Autumn, the speaker in the video, identifies herself as a certified clinical nutritionist, which adds credibility to her advice on using collagen for weight loss.

💡Body Recomposition

Body recomposition refers to the process of changing the body's composition by losing fat and gaining muscle simultaneously. The script highlights that complete proteins are particularly important for achieving a body recomposition goal without losing muscle or bone mass.

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

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