Protein is the single most important nutrient for weight loss and a better looking body.
A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones (1Trusted Source, 2Trusted Source, 3Trusted Source).
Protein can help you lose weight and belly fat, and it works via several different mechanisms.
This is a short review of the effects of protein on weight loss.
Protein Changes The Levels of Several Weight Regulating Hormones
A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones (1Trusted Source, 2Trusted Source, 3Trusted Source).
Protein can help you lose weight and belly fat, and it works via several different mechanisms.
This is a short review of the effects of protein on weight loss.
Protein Changes The Levels of Several Weight Regulating Hormones
Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.
Digesting and Metabolizing Protein Burns Calories
About 20-30% of protein calories are burned while the body is digesting and metabolizing the protein.
Protein Makes You Burn More Calories (Increases “Calories Out”)
A high protein intake can make you burn 80-100 more calories per day, with one study showing an increase of 260 calories during overfeeding.
Protein Reduces Appetite and Makes You Eat Fewer Calories
High-protein diets are highly satiating, so they lead to reduced hunger and appetite compared to lower protein diets. This makes it much easier to restrict calories on a high-protein diet.
Protein Cuts Cravings and Reduces Desire for Late-Night Snacking
Eating more protein can lead to major reductions in cravings and the desire to snack late at night. These changes should make it much easier to stick to a healthy diet.
Protein Makes You Lose Weight, Even Without Conscious Calorie Restriction
Eating a high-protein diet can cause weight loss, even without calorie counting, portion control or carb restriction. A modest increase in protein intake can also help prevent weight regain.
Related post : Why Important Protein on Daily diet?
Protein Helps Prevent Muscle Loss and Metabolic Slowdown
Eating plenty of protein can help prevent muscle loss when you lose weight. It can also help keep your metabolic rate high, especially when combined with heavy strength training.
How Much Protein is Optimal?
In order to lose weight, aiming for 25-35% of calories as protein may be optimal. 30% of calories amounts to 150 grams of protein on a 2000 calorie diet.
How to Get More Protein in Your Diet
Increasing your protein intake is simple. Just eat more of protein-rich foods.
These include:
Meats: Chicken, turkey, lean beef, pork, etc.
Fish: Salmon, sardines, haddock, trout, etc.
Eggs: All types.
Dairy: Milk, cheese, yogurt, etc.
Legumes: Kidney beans, chickpeas, lentils, etc.
There are many high-protein foods you can eat to boost your protein intake. It is recommended to use a nutrition tracker in the beginning to make sure that you are getting enough.
Protein is The Easiest, Simplest and Most Delicious Way to Lose Weight
When it comes to fat loss and a better looking body, protein is the king of nutrients.
You don’t need to restrict anything to benefit from a higher protein intake. It is all about adding to your diet.
This is particularly appealing because most high-protein foods also taste really good. Eating more of them is easy and satisfying.
A high-protein diet can also be an effective obesity prevention strategy, not something that you just use temporarily to lose fat.
By permanently increasing your protein intake, you tip the “calories in vs calories out” balance in your favor.
Over months, years or decades, the difference in your waistline could be huge.
However, keep in mind that calories still count. Protein can reduce hunger and boost metabolism, but you won’t lose weight if you don’t eat fewer calories than you burn.
It is definitely possible to overeat and negate the calorie deficit caused by the higher protein intake, especially if you eat a lot of junk food.
For this reason, you should still base your diet mostly on whole, single ingredient foods.
Although this article focused only on weight loss, protein also has numerous other benefits for health.
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