Since weight loss is such an important health topic and may be of particular importance to you, let’s explore collagen protein and weight loss.
When we hold on to excess weight, it can stretch and plump the skin, yet, when we lose weight we might notice the unwanted side effects of more visible wrinkles or skin that is stretched, saggy, and less plump. By using collagen protein during the weight-loss period, it can help to maintain the integrity and firmness of the skin. Remember that collagen has the unique property of holding on to water, so it can actually help with hydration and lessen the appearance of wrinkles.
Beyond the benefits to your skin, eating enough protein for fat loss is important in order to maintain lean body mass (so you lose fat, not muscle!) and regulate the appetite. Eating protein with a meal, such as wild salmon, grass-fed beef or pastured eggs, makes a meal more filling and satisfying than a meal without protein or one that is low in protein. Collagen is an effective and easy way to increase protein with a meal or snack and can easily mix into a shake (see my collagen shake recipe ) or another beverage.
Through my research of metabolic syndromes for my new book, High Fiber Keto, I discovered some interesting research that suggests that supplemental collagen can reduce inflammation and improve insulin sensitivity (3) – critical for blood sugar balance, fighting obesity, diabetes and more.
In this regard, collagen can work hand-in-hand with the keto diet to support metabolic health, reducing insulin resistance, balancing hormones and weight loss.
Types of Collagen and Different Benefits
There are at least 28 different types of collagen in the body, but just a few are most common. Type 1 is the most abundant in the connective tissues of the body. Type 2 is found largely in cartilage, and Type 3 is found mainly in the skin and organs.
Collagen supplements can come from several sources and each may have slightly different benefits.
- Collagen food: Long before collagen powder came along, humans obtained collagen from food. Historically, getting enough collagen wasn’t a problem because we ate the whole animal (nose to tail eating). But nowadays, the parts of the animal that contain the collagen – skin, bones, and joints- are considered less desirable.
One of the most common food sources of collagen today is bone broth, a slow-cooked broth made from the bones or carcass of an animal once the muscle meat has been used. Bone broth is not only a great source of collagen but also a good source of minerals and is very hydrating. It’s a staple in my High Fiber Keto day!
Other food sources of collagen include tougher cuts of meat like brisket, chicken or fish with the skin on and bones in, and even meat drippings that can be used to make sauces or gravy.
- Bovine and marine powders: Collagen protein powders mainly come from cows or marine sources like fish. Both bovine and marine collagen primarily contain Type 1 and Type 3 collagen and yield all of the benefits discussed here for skin, hair, nails, bones, joints, and digestion. It is important to choose a high-quality collagen source for the best quality and purity.
- Collagen blends: Collagen protein, along with other high-quality nutrients, can be wonderful supplements to target specific results. Here are a few options for collagen supplements:
- Collagen Peptide Powder: Along with 2500mg of collagen (the amount is shown scientifically to reduce the appearance of fine lines and wrinkles), this option contains vitamin C and hyaluronic acid, both of which are essential for skin health.
- Collagen Plus Resveratrol: This option combines the skin-benefiting properties of both collagen and hyaluronic acid with the anti-aging benefits of resveratrol. It is truly one of my favorite combinations for my skin health.
- OMI Rebuild: Skin, Hair and Nail Support: This formula combines collagen, along with keratin, elastin, hyaluronic acid and the B vitamin, biotin, to provide overall support to skin, hair, and nails.
- Grass-Fed Collagen Protein: This option delivers a higher amount of collagen (25 grams per serving) so it can stand-in for the protein you eat with a meal or snack. It also contains MCT oil and is sweetened with monk fruit making it completely keto-compliant and keto-supportive. As an added bonus, it is creamy, chocolaty and delicious. I use it in my Collagen Double Chocolate Shake!
Collagen protein and weight loss are certainly an exciting topic and with so many supplemental options, you’ll be sure to find one to meet your needs. Collagen powders can easily mix into beverages and are 100% compliant with my High Fiber Keto meal plans.