There is a big contradiction between dietitians about the effects of carbs and fats but almost everyone agrees on the importance of protein.
Many studies across the world have suggested that high protein diets are very beneficial for metabolic health and weight loss.
Here are the 7 science-backed reasons to eat more protein for weight loss.
1. Reduces hunger levels and appetite
Carbs, fats, and proteins have their own effects when it comes to weight loss.
But so far it is true that protein is more effective than all of them because it keeps you full for longer with less intake.
This is because that protein reduces hunger hormone is called ghrelin, in your body and also boost-up a special 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 over-weight woman eat 441 least calories per day without even 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 actually needs healthy nutrients but in craving brain simply need its reward.
That’s why it is very hard to control craving. The better way of controlling craving is to prevent it from even coming.
This is when protein comes into play.
To prevent craving you need to increase the protein intake.
One study was held in which it was revealed that one over-weight man increased protein intake by 25% of calories and the cravings have gone down by 60% and the late Nights snacking 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. In fact, protein has a more thermo-effect ability then fats and crabs. If carbs and fats are having 5-15% of thermo-effect then protein will have 20-35%.
Protein boost of your metabolism and help 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 over-weight woman who 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.
In one study it is shown that people who increased protein intake from 15 % to 18%. They tend to stop the weight regain by 50%.
5. Keeps you fit as you age
One of the worst signs of aging is muscle weakness.
The one age-related effect is called sarcopenia. This is the causes 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 easiest way to lose weight
No ingredient is better than protein when it comes to good looking body and fat loss.
You don’t need to calorie-restrict your diet, you just have to add protein.
Protein helps you to boost your metabolism and reduces your appetite.
It keeps you full for longer that’s why keeps you away from eating more unnecessary calories.
But keep in mind that calorie stills count. You have to eat fewer calories than you actually burn. That’s when you will lose weight more effectively.
However, protein helps you to boost metabolism and reduces your appetite but you should keep balance in “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.
You should 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.
- Fish: trout, sardines, Salmon.
- Meats: lean beef, Chicken, turkey.
Our Best of Best 3 Picked Protein Powders
1. Orgain Organic Plant Based Protein Powder
This one is my favorite. I am loving it. This one protein powder is from a well-known brand.
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. It 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 plant-based protein powder. It is Vegan, gluten free, dairy free, soy free, and Non-GMO protein powder.
It is available both in Vanilla and chocolate flavor. The best part is, that it consists of MCTs, vitamins and digestive enzymes
A lot of women like you around the globe are successfully losing their weight and transforming their health with my certified health coach Drew’s 21-day Smoothie diet for weight loss. This diet is having delicious smoothie recipes that can last for life. You can add a scope of your favorite protein powder.
Click on the image below. Drew is explaining in this free presentation that, “how these women are able to lose weight with the 21-day smoothie diet?”.