Protein in your diet is the Easiest, Simplest and Most Delicious way for losing weight. In terms of weight loss and having a sexier, attractive body protein triumphs against all the other nutrients. There is no need for you to limit anything in your diet as it involves adding to your diet.
Aside from being very important for muscle growth and cell repair a high intake of protein can also enhance metabolism, reduce appetite and alter several weight regulating hormones. Plus protein for losing weight would be very appealing to you as most protein based foods are very delicious and satisfying. So there is less trouble getting yourself to include protein in your diet.
Below are 7 Proven Ways how protein can help you lose weight naturally:
1. Protein Satisfies & Saves Calories
Have you noticed that when you eat foods that are high in protein such as eggs and chicken you feel a lot fuller? Well, that is actually because protein slows down digestion in the body which makes us feel more satisfied with our meal and less likely to go back for more food. Over the course of a couple of days that amount of calories your body saves will help you lose weight.
Numerous studies have shown that when people have a high protein diet they have a lower appetite and consume less calories and hence they will lose weight.
2. It Curbs Carb Highs and Lows
Having protein together with a carbs is an amazing combination. It can help slow down the absorption of sugar from your stomach in your bloodstream. This may help keep you blood sugar from jumping and prevent any future cravings, the no.1 enemy of anyone who wants to lose weight.
3. Protein Requires More of your Energy
To digest our food into small components so that it can be absorbed by the body our body has to use energy. This is known as the “thermic effect of food” (TEF). Protein has greater thermic effect than carbs and fat, which means you can burn tons more calories and lose more weight when your body digests protein.
It is a scientific fact that without carbs or protein your body cannot burn fat efficiently and use it as energy. During weight loss your muscle and fat drop in your body. While this happens it is particularly essential that your diet includes a sufficient intake of protein.
Having enough protein can help boost fat burning as well as preserving your calorie-dissolving lean muscles.
5. Protein Promotes Muscle Repair and Growth
After doing periods of short, intense exercise your protein needs to increase significantly. This makes it is very beneficial for you to increase your protein intake during days of exercise, when you are burning lots of fat.
Furthermore, if you are doing strength training it is good idea to have high protein snack afterwards when your muscles are sensitive to nutrients and can easily absorb and use them to repair and grow.
However, it is important to emphasize that protein alone won’t necessarily burn excess fat from your body. For protein to be beneficial is needs to be combined with a balanced diet rich in vitamins and minerals, healthy amount of water intake, exercise and a healthy amount of sleep.
Having too much protein can actually to lead to weight gain just as having too much carbohydrates or fat would. Over long term excess protein can put excessive strain on your kidneys.
6. Protein Changes The Levels of Several Weight Regulating Hormones
The amount of protein you have in your diet can also influence hormones that affect your body weight. A high protein diet can actually stimulate the production of satiety (appetite-reducing) GLP-1, peptide YY and cholecystokinin while decreasing your levels of ghrelin a hormone responsible for causing hunger.
By eating more protein instead of fat and carbs in your diet, your body produces more appetite reducing hormones and less hunger stimulating hormones. Therefore, this will lead to a significant reduction in hunger one of the main causes of weight gain. This means you will able to lose more weight as you will be eating less and you will be less likely to crave.
How much protein for weight loss?
The amount of protein you have for weight loss in your diet depends on many different factors including body weight, gender, age, metabolic rate etc.
For DRI (Dietary Reference Intake) for protein is only 46 grams for the average women and 56 grams for the average man. However, this amount is sufficient only to prevent protein deficiency and may not be enough to help you lose weight or gain muscle.
The majority of studies on how protein affected weight loss expressed protein intake as a percentage of calories. These studies have shown that aiming for a protein intake of about 30% of your calories seems to be very effective to lose weight.
It is recommended that you spread your protein intake throughout the day by having protein with every meal.
What is the best type of protein for weight loss?
Protein is made of various amino acids, some of which are more beneficial to help you lose weight.
Scientists have discovered that the most important amino acid for weight loss are branch chain amino acids like leucine.
If you have a high enough intake of protein in your diet, especially foods abundant in leucine some incredible things occur which increases your metabolic activity and result in weight loss.
If you would like to learn more about leucine feel free to check out this article on the 9 Essential Amino Acids for our body.
Where to get leucine-rich protein?
Protein sources that are the richest in leucine include animal and dairy.
Foods like cottage cheese and red meats top the list.
Other sources of leucine-rich protein for losing weight include:
Using Whey Protein for losing weight
The best way to get protein that has leucine in it is through high quality whey protein supplements. A common dairy protein allergen, known as Casein is not part of the whey protein.
These quality whey proteins are produced through advanced filtration technology to leave all the protein molecules intact. During this process saturated, cholesterol and lactose are removed from the mixture and a very leucine nutritious food for metabolic enhancement and weight loss is created.
Whey protein is also an ideal source of leucine if you are unable to eat animal and dairy sources of leucine.