Last updated on December 28th, 2022 at 06:20 pm
In this post, we discuss Protein for weight loss. There is a big contradiction between dietitians about the effects of carbs and fats, but almost everyone agrees on the importance of Protein. Without a doubt, when on a low-calorie diet, you should be incorporating a good amount of Protein in your diet. Many studies have suggested that high-protein diets benefit metabolic health and weight loss.
7 reasons to eat more Protein for weight loss.
1. Protein Reduces Hunger Levels And Appetite
Carbs, fats, and proteins have their effects when it comes to weight loss. But so far, it is true that Protein is more effective than all because it keeps you full for longer with less intake.
This is because that Protein reduces the hunger hormone, called ghrelin, in your body and also boost-up a certain hormone that gives you a feeling of fullness called peptide YY.
One study suggests that increasing protein intake from 15% to 30% of calories made one overweight woman eat 441 least calories per day without trying to restrict her diet.
2. Reduces desire for late-night snacking and cravings
You might know that there is a difference between normal hunger and food cravings. In normal hunger, your body needs healthy nutrients, but the brain needs its reward in craving.
That’s why it is very hard to control cravings. The better way of controlling craving is to prevent it from even coming.
This is when Protein comes into play. To prevent cravings, you need to increase your protein intake.
One study was held in which it was revealed that one overweight man increased protein intake by 25% of calories and the cravings went down by 60%, and the late-night snacking was reduced by half.
3. Increases Fat burning and boosts metabolism
When you eat a meal, your metabolism gets boosted for a short while. This is because your body uses calories to digest to use healthy nutrients. This is called the thermic effect of food.
Not all foods are the same in thermo-effects. Protein has a more thermo-effect ability than fats and crabs. If carbs and fats have a 5-15% thermo-effect, then Protein will have 20-35%.
Protein boosts your metabolism and helps your body to burn more calories. Due to the consumption of Protein, your body burns 80 to 100 calories extra due to Protein.
4. Maintains Weight Loss
One study suggests that an overweight woman ate 30% of her daily calories from Protein. She tends to lose 11 pounds in 12 weeks without intentionally restricting their diet.
However, Protein also helps in calorie-restricted diets as well. As we all know, the biggest challenge is not losing weight but maintaining weight loss.
One study showed that people increased protein intake from 15 % to 18%. They tend to stop weight regain by 50%.
5. Keeps you healthy as you age
One of the worst signs of aging is muscle weakness. The one age-related effect is called sarcopenia. This is the cause of bone fracture, frailty, and low quality of life in older people.
Eating Protein can prevent sarcopenia and reduces muscle deterioration.
6. Protein is fun and the easiest way to lose weight
No ingredient is better than Protein when it comes to getting a beautiful body and fat loss. You don’t need to calorie-restrict your diet; you must add Protein.
Protein helps you to boost your metabolism and reduces your appetite. It keeps you full for longer. That’s why it keeps you away from eating more unnecessary calories.
But keep in mind that calories stills count. You have to eat fewer calories than you burn. That’s when you will lose weight more effectively.
However, Protein helps you to boost your metabolism and reduces your appetite, but you should keep a balance in the “calories in and calories out” equation.
7. How much to eat and from where to get Protein?
The DRI protein intake is 46 for an average woman and 56 for an average man. But when it comes to weight loss, it is not enough. You should eat 30% of your calories from Protein. That’s when you will lose weight.
It will help if you spread your protein intake to every meal of your day. If you eat 2000 calories diet for a day, then you should eat 150 Calories of Protein in it.
The Sources of Protein:
- Legumes: chickpeas, lentils, Kidney beans.
- Dairy: yogurt, cheese, Milk.
- Eggs: All kinds of eggs.
- Meats: lean beef, Chicken, turkey. Fish: trout, sardines, Salmon.
Our Best of Best 3 Picked Protein Powders
1. Orgain Organic Plant-Based Protein Powder
This one protein powder is from a well-known brand. This one is my favorite. I love it.
It is organic and completely made out of plants. The Protein is made from brown rice, chia seed, hemp, and pea.
Other ingredients are used for creaminess and sweetness, but they all are organic.
2. Strawberry Jocko MöLK Protein Powder
It is not just Protein. It is MöLK. This consists of many beneficial digestive enzymes and probiotics that keep your gut healthy. It enhances the smoothness of food Movement in your gut. It also helps in muscle recovery.
3. Organifi Plant-based Protein powder (Vanilla/Chocolate flavor)
It is also a plant-based protein powder. This is Vegan, gluten-free, dairy-free, soy-free, and Non-GMO protein powder.
It is available in both Vanilla and chocolate flavors. The best part is that it consists of MCTs, vitamins, and digestive enzymes.
Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.