Protein consumption increased over the years, thanks to the popularity of the latest weight loss diets like Keto and Paleo. But only some understand the essential role played by this nutrient in maintaining the ideal body weight.
Studies about protein for weight loss claim that high consumption of this nutrient helps raise metabolism and reduce appetite. It can also help in improving some weight-regulating hormones.
However, some people still fear consuming protein due to several misconceptions. For example, some believe that protein can cause kidney disease. Others have yet to learn how they can improve their protein consumption.
If you are thinking about taking protein powder for weight loss but need help figuring out where to start, these reasons will convince you to start increasing your protein intake to help jumpstart your weight loss journey.
Protein: What is it?
Protein is an essential macronutrient involved in almost all body processes and functions. It is crucial to assist the body in exercise recovery and helps build and repair the body’s tissues.
Aside from giving your body its structural framework, protein also helps maintain the fluid balance and ideal pH level.
In addition, protein helps in keeping the immune system healthy. It can also help move and store other nutrients.
Most importantly, protein can curb your hunger hormone and increase several satiety hormones if you use it to replace fat and carbs. As a result, it will allow you to eat fewer calories and help reduce weight.
Reasons Why Protein Helps During Your Weight Loss Journey
By boosting your protein intake or incorporating protein shakes for weight loss, your body will achieve these results during your weight loss scheme.
1. Protein Satisfies Your Hunger
A study in the Journal of Dairy Science suggested that consuming a high-protein breakfast helps curb the appetite for the rest of the day.
According to the research, the people who participated in the study who consumed more protein for breakfast recorded lower blood sugar levels and decreased their appetite later in the day than those who consumed less protein.
Another research explains that protein lessens the level of the body’s hunger hormone called ghrelin. In addition, the nutrient helps enhance the status of your satiety hormone called peptide YY.
So if you plan to lose weight or trim your belly fat, consider incorporating tried-and-tested protein supplements like Xendurance Protein with fast-absorbing features to assist you in achieving your ideal body weight.
2. Protein Helps Curb Carbohydrates Cravings
Eating protein-rich foods or adding protein shakes to your diet helps reduce hunger pangs and cravings for carb-filled meals.
In the research published by the journal Obesity, the overweight males who joined the study and increased their daily protein intake discovered that their food cravings dropped significantly.
Another study found that those who eat more protein for breakfast had fewer cravings for sweet or savory treats than when they skipped breakfast.
3. Protein Increases Metabolism and Fat Burning
According to some research, eating high-protein food items may help boost the body’s metabolism and allow you to burn more calories.
In one study, a group of participants burned an additional 260 calories per day than those who belonged to the low-protein group. It is equal to an hour of moderate to intense exercise every day.
You may optimize your weight loss by adding a plant-based protein supplement to your diet. According to reports, plant-based protein comes with more fiber and less saturated fat, amplifying your way to eliminate unwanted pounds.
Plant-based protein supplements like Lean can provide all the benefits of high-protein diets without boosting the body’s saturated fat levels.
4. Protein Helps Avoid Muscle Loss and Slower Metabolism
Losing weight is not only about fat loss. It could also lead to a decline in your muscle mass.
Fortunately, consuming more protein may help reduce muscle loss. As a result, it can assist in keeping the body’s metabolic rate at a higher level while you lose your body fat.
In addition, protein ensures that the muscles under the fat look good while keeping your metabolism high. If you try to lose weight without a high protein diet and proper strength training, your body may turn into “skinny fat” instead of looking more lean and fit.
5. Protein Helps Improve Weight Management
Adding more protein to your diet may also assist you in keeping all the reduced weight off once you get rid of it in your body.
Since protein reduces hunger and cravings and helps make you feel full longer, you can manage your weight better than when you were consuming less protein.
Also, protein uses a significant energy level for the body to burn. As a result, regular consumption of protein-rich foods and supplements will boost the number of calories burned throughout the day.
Frequently Asked Questions
1. How Much Protein Should You Take to Lose Weight?
You must aim for approximately 1.6 to 2.2 grams of protein per kilo of body weight if you want to lose unwanted pounds. But if you are an athlete or spend more time doing heavy exercises, you need up to 3.4 grams of protein per kilo of your body weight.
2. What is the Best Type of Protein for Weight Loss?
Whey protein supplements can boost your body’s appetite-suppressing hormones and slow down your hunger hormones while lowering your cholesterol levels. Thus, it is an ideal type of protein to help you lose weight.
Meanwhile, plant-based proteins like soy protein can also help you achieve your weight goals while adding other health benefits like higher antioxidant levels.
3. What are Foods Rich in Protein?
Aside from protein shakes and supplements, you will increase your body’s protein consumption by eating lean beef, skinless poultry, fish and other seafood, low-fat and skim milk, cheeses, and eggs.
You may also get more protein from beans, nuts and seeds, lentils, nut butter, chickpeas, broccoli, and other green and leafy vegetables.
More Protein, Lower Body Weight
Can protein help you lose weight? The answer is a resounding yes.
Adding more protein to your diet helps trim your body’s unwanted pounds. By eating more protein-rich foods, you will feel fuller longer and forget about unhealthy cravings.
So start adding more protein to your diet or invest in high-quality protein supplements to achieve all its benefits as early as now.