How Protein Help You to Lose Weight Naturally
There are numerous myths about losing weight. The most common is that you have to starve yourself to shed some fat. It can or cannot work,depending on several factors. Here we will look at the fantastic ways that protein helps in losing weight. Eating a lot of it will not make you fat, as is widely believed.
TABLE OF CONTENT
Protein for Weight Regulating Hormones
Improves Calories Burning
Protein Reduces Cravings
Help You Lose Weight
Prevents Muscle Mass Loss
Protein as Essential Part of any Weight Loss Plan
What is the Optimal Protein Intake to Aid Healthy Weight and Weight Loss?
Protein is The Easiest and Most Tasty Way to Lose Weight Naturally
If You Aim Pure High Quality Protein
Protein Has an Influence on Weight Regulating Hormones
The first way in which protein helps in losing weight is its effect on certain hormones of the body. These are the weight regulating hormones located in the hypothalamus part of the brain.
Here the mind determines when and how much to eat.
Higher protein consumption raises the levels of appetite-reducing (Satiety) hormones, which are GLP-1, cholecystokinin, and Peptide YY.
It also reduces the levels of the ghrelin hormone, which is a hunger hormone.
Therefore, a lower intake of carbs and proteins reduces your hunger and boosts satiety hormones. You, therefore, eat less, meaning you take fewer calories. In this way, proteins help you in losing weight.
The Protein Metabolizing Increases the Calories Burning
The other way that protein helps in cutting weight is by burning calories in your body.
It is due to the thermic effect of food (TEF). After eating, some calories are useful in metabolizing and digesting food.
Compared to other foods, protein has a significantly higher thermic effect of about (20-30%) in contrast to fats (0-3%) and carbs (5-10%).
What this translates to is that a higher protein intake boosts metabolism and burning of calories. It helps you burn more calories even during sleep.
You can clear out 80-100 calories daily with a higher intake of protein in your diet. Also, when overfeeding with a lot of protein, you can burn 260 calories per day as one study found.
Protein Reduces Cravings and Cuts Desire for Late-Night Snacking
Another fantastic way in which protein is useful during a weight loss journey is by cutting cravings and reducing the desire for snacking during night hours.
Cravings are a big enemy to anyone on a diet. Cravings are one of the central reasons why you are likely to fail on your diet.
Late-night snacking is another reason why people tend to gain weight. They, therefore, add more calories at night to the ones they consumed over the day.
Increasing Protein consumption can have a significant effect on the cravings and need for snacking at night. Increasing protein intake will reduce cravings and hunger for night snacks.
One study done on teenage girls found that a breakfast loaded with protein significantly reduced cravings.
Protein Can Help You Lose Weight, Even Without Calorie Restriction
Protein also helps you shed off weight without the conscious restriction of calorie intake.
It is useful on both sides of the calorie balance equation. It reduces the intake of calories while boosts the clearing out of calories. It is, therefore, attractive that you can lose weight unintentionally.
Higher protein consumption can also lead to less belly fat.
Losing weight isn’t the sole purpose of being on a diet. Keeping off it is the biggest fight since most people who have lost weight regain it in the future.
A higher protein intake prevents the chances of regaining lost weight.
In one study(Source), it was seen that a modest increase in the consumption of proteins, reduced the chances of recovering weight after weight loss by as much as 50%.
Proteins work two-fold, therefore, helping you cut down the kilos and also enables you to keep off it in the future.
Protein Prevents Muscle Mass Loss and Metabolism Slowdown
Higher protein intake also reduces the chance of losing muscle mass and slowing down the metabolic rate.
What happens is that, after losing weight, people tend to lose muscle mass as well. It is one side effect of losing weight that many individuals look to avoid.
What people want to lose is not muscle but Visceral fat (around body organs) and subcutaneous fat, which is found under the skin.
Decreasing metabolism is also another side effect after losing weight. A person is likely to burn lesser calories than they did before they started losing weight.
This is what is called “Starvation Mode” and results in several hundred calories burned daily. Increasing protein intake will prevent loss of muscle while keeping the metabolic rate at a higher level as you lose fat in your body.
Protein as Essential Part of any Weight Loss Plan
For a comprehensive weight loss plan, you should incorporate strength training as well. It can significantly reduce muscle mass loss and decreasing rates of metabolism.
High protein consumption, together with strength training, is very vital for a successful weight and fat loss plan.
The benefits are that they keep the speed of metabolism high and also ensure that whatever is beneath the fat is good looking in the long term. Without the two, you might end up with the ‘Skinny-fat’ look rather than the ‘Fit and Lean’ look, which you desire.
A diet rich in protein is also a sure obesity prevention plan. You don’t just apply for a temporary basis, but it can be a lifelong plan.
Therefore, you should be able to keep fit even in the future. You will have the calorie intake and clearing-out balance firmly in your favor, and the outcome in your waistline will be clear for all to see after several months.
It is also essential to remember that calorie balance is a crucial factor. Even though protein reduces appetite and increases the rate of metabolism, you won’t be able to shed weight if the rate of calorie intake is higher than how they are burnt.
By continually increasing your protein consumption, you tip the balance of the calories IN vs. calories OUT in your favor. Applying this over months, years, or decades, the difference in your waistline could be significant.
What is the Optimal Protein Intake to Aid Healthy Weight and Weight Loss?
According to the Dietary Reference Intake(DRI) for protein intake should be around 46 for women and 56 grams for men, respectively.
Such as these amounts may be enough to prevent deficiency, but it is not enough if you are attempting to aid healthy weight–lose weight or gain muscle mass.
The studies related to the protein and weight loss recommend aiming for protein intake to be 30% of total daily calories, as this seems to be the most effective ratio for achieving weight loss.
You can apply this by finding the number of grams(of protein) by multiplying your calorie consumption by 0.075. In case you are on a 2000 calorie daily diet, you have to aim to eat 2000 × 0.075 = 150 grams of protein per day.
Best would be to divide your protein admission throughout the day by eating protein with each meal.
Don’t be obsessed with the numbers as don’t need to be so accurate. Anything in the scope of 25-35% of “protein” calories would be adequate.
You should include foods such as:
- Meats like beef, chicken, turkey, pork, etc.
- Fish: salmon, sea bass, sardines, tuna, trout, etc.
- Eggs and dairy(milk, cheese, yogurt, etc.)
- Legumes: chickpeas, lentils, beans, etc.
If you are at a low-carb diet, it would be good choosing fattier pieces of meat. If you’re not on a low-carb diet is good to focus and supply yourself lean meats when it is possible. In that way, it is easier to keep high-protein consumption to get more protein without overdosing on calories.
Getting protein supplements can also be a good idea and, for sure, will help if you struggle to reach your protein targets. The protein powder has been proved to have many benefits, and one of them is increased weight loss (Source).
Although eating more protein looks simple and easy when you think about it, actually applying this into your day-to-day nutrition plan can be challenging.
Therefore, in the beginning, it is recommended to track your calories and your certain nutrients consumption.
Try to get informed on the nutritional content of everything you eat to make sure that you are accomplishing your protein goals each day. It is not necessary to do this always, but in the beginning, it is essential until you get a better idea of what a high-protein diet seems.
Protein is The Easiest and Most Tasty Way to Lose Weight Naturally
With protein, you get a more natural, simple, and most delicious way of losing weight. If you want to lose fat and get a leaner and fit-looking body, then this fantastic nutrient is the answer.
You won’t have to restrict anything to get amazing benefits. You only need to add protein to your diet.
Protein-rich diets are appealing since they are tasty; therefore, eating more is easy and satisfying. You will not have problems with increasing protein intake.
The benefits that come with protein are numerous and not only on weight loss. It is a fantastic nutrient that will help you keep fit and achieve overall body health in the longterm.
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