Protein is the most important nutrient for weight loss and fit body. A high protein intake
improves metabolism, minimizes appetite and changes certain weight-regulating
hormones. Protein can assist you in losing weight and belly fat, and it works
via various different mechanisms.
Here are some facts that show the effects of protein on weight loss:
1. Protein changes the levels of the weight-regulating hormone.
Intake of a higher protein usually maximizes levels of the appetite-reducing (satiety)
hormones while minimizing your levels of the hunger hormone ghrelin. Replacing carbs and fat with protein, you
decrease the hunger hormone and enhance several satiety hormones. It leads to a
major decrease in hunger and helps you in losing weight.
2. Digesting and metabolizing protein helps in burning calories
When the body is digesting and metabolizing the protein, it helps in burning around
digesting and metabolizing protein.
3. Protein makes you burn more calories
Have a high protein diet can make you burn around 80-100 more calories per day. A study
shows that an increase of 260 calories while overfeeding.
4. Protein helps in reducing Appetite and makes you eat fewer calories
High-protein diets are greatly satiating, so they assist to minimize hunger and appetite as compared to lower protein diets. Protein makes it much easier to restrain calories on a high-protein diet.
5. Protein reduces the desire for late night snacking and cuts cravings
Include more protein can lead to a major decrease in cravings and the desire for late night
snacking. These changes make it much easier to stick to a healthy diet.
6. Protein makes you in losing weight and even without restricted to conscious calories.
Intake of a high protein diet can help in weight loss and even without restriction to
carbs, calorie counting, and portion control. A quite limited increase in
protein intakes can also assist in preventing weight regain.
See here: Why Weight Loss is Important for Men?
7. Protein helps in preventing muscle loss and metabolic slowdown
Including plenty of protein can help in preventing muscle loss when you decrease weight. It can also help in keeping your metabolic rate high and especially when integrated with heavy strength training.
How can you include more protein in your diet for weight loss?
It is simple to increase your protein intake. Just eat more protein-rich food.
Here are some of the delicious food that are rich in protein:
Eggs: All types.
Meats: Chicken, turkey, lean beef, pork, etc.
Dairy: Milk, cheese, yogurt, etc.
Legumes: Kidney beans, chickpeas, lentils, etc.
Fish: Salmon, sardines, haddock, trout, etc.
Dry fruits: Almonds, Cashew nuts, etc.
Although, there is a long list of healthy high protein food in your diet. If you are
eating low-carb, then you can opt for fattier cuts of meat. If you are not
on a low-carb diet then try to give priority to lean meats as much as
possible. This makes it easier to keep protein high without getting extra calories.
