Studies show that protein for weight loss is more effective if it’s combined with healthy eating and regular physical activity. The best way to get enough protein for weight loss is to eat a lot of protein-rich food, such as poultry, fish, eggs, beans, lentils, nuts, seeds, soy products, and tofu. Some studies also suggest that men and women who ingest more protein through the consumption of red meat and dairy products have lower risks for prostate, breast, colorectal, and stomach cancer.1 These results show the importance of including protein in the diet not only for building muscle and maintaining a healthy weight, but also as a means of preventing cancer and heart disease.
Many people are under the impression that consuming animal protein sources, such as meat, poultry, and eggs is more beneficial for health than plant-based protein sources, such as soy and tofu. However, scientific evidence reveals that plant-based protein sources provide more dietary fiber and nutrition than animal protein sources.2
Animal protein sources, such as meat and dairy products, are heavy and sugary and contain little nutritional value. Plant-based protein sources, such as soy products, beans, nuts, and grains, are rich in antioxidants, which counter free radical damage, which is a cause of cellular aging. And, unlike animal proteins, plant-based protein sources provide the body with complete protein, essential amino acids, vitamins, and minerals.3
Can Consuming Protein Aid In Weight Loss?
There is a lot of confusion and controversy when it comes to the question of protein diets and whether or not they aid in weight loss. Protein has become an important part of an increasingly healthy diet and a growing number of people are adding protein to their regular diets as a way to help them lose weight. The protein diet is a sensible one, if you are looking to shed some pounds because it does not create undesirable side effects like those seen with some weight loss supplements.4
Protein is a macronutrient that helps with weight loss. Protein can be found in all kinds of foods, like meat, eggs and nuts. It’s important to make sure you get enough protein because your body needs it to build muscle mass, which burns more calories than fat does. You should aim for around 1 gram of protein per pound (or 2 grams per kilogram) of body weight every day if you’re trying to lose weight. This will also give you the nutrients needed to maintain good health while dieting.
The Benefits of Protein For Weight Loss
The benefits of protein for weight loss are known by most nutrition experts. The problem is not many people are aware of the benefits of protein in their diets. Many experts recommend following a low-carb, high protein diet for best results. A diet rich in lean protein, whole grains, vegetables, fruits, and low-fat dairy products is often thought of as a healthy approach to losing weight.
The average American diet contains about one gram of protein per pound of body weight. It’s important to get enough protein from the foods you eat if you want to build strong, healthy muscle, according to the National Strength and Conditioning Association. Lean muscle helps you lose weight because it requires fewer calories to function than fat, according to the British Journal of Nutrition. A diet low in calories but high in protein may reduce the risk of developing heart disease, which is why many dietitians advise that protein should make up about 20 percent of the diet.5
One of the benefits of protein for weight loss is that it helps you build lean muscle mass. Lean muscle mass makes it easier for you to lose weight because it takes less energy to move your muscles. It’s also more difficult for fat to collect around the muscles when you have lean muscle mass, which results in you burning more calories and a more effective weight loss program.
There are many different sources of protein that you can get, which includes milk, meats, eggs, yogurt, beans, nuts and seeds. You should try to eat several small meals a day because the constant stream of new nutrients will help your body to use up existing protein supplies quickly. Your body will then be able to put on the weight that it needs to stay fit. When you’re getting the most out of your diet by including these essential amino acids, you’re likely to see the most benefit from a regular protein intake.6
Protein Helps You Feel Full For Longer
If you are like most people, you have heard that protein helps you feel full for longer. However, with all of the different diets that are out there it can be hard to figure out which one is right for you. There is some evidence to suggest that protein helps to keep your metabolism up at night, which keeps you feeling fuller longer. The best sources of protein that help you feel full for longer are beans, cheese, nuts, chicken, fish, and legumes. By including protein in the diet you will also increase your stamina.
Protein is found in many different foods. Some of the best sources of protein are fish, meats, cheese, nuts, chicken breast, peanut butter, yogurt, beans, and soy sauce. By including protein in the diet you can get the same benefits of protein that you would from high protein animal meats, but without the meat you don’t have the excess fat and the calories that come with protein. Protein can also help to slow down the aging process. When you are feeling fuller for longer, you tend to have less appetite so you don’t eat as much. This can be a huge benefit if you are trying to lose weight and become healthier.7
If you are trying to gain weight then you may want to increase your protein intake to help yourself feel fuller for longer. You can do this by adding protein to your diet when you are eating out or even purchasing protein supplements. When you have more protein in your diet you will have more energy throughout the day. With a little extra protein in your diet you can help to prevent muscle loss from being a problem as well. By having more energy you are more likely to exercise more often which leads to losing weight.8
Protein and Lean Body Mass
It is widely accepted that protein helps preserve lean body mass. This is because when you do intense resistance exercises, your lean body mass (body weight minus fat) tends to decrease slightly.9 But after a certain period of time, you will need to gain lean body mass back to maintain the same physical strength or you may even gain some weight back.10
But what about protein? If protein helps preserve lean body mass after intense resistance training, then what about protein supplements? This is where many people get confused. The problem is that many protein powders are not really high in protein content, and instead contain large amounts of carbohydrate or sugar, which will make you feel hungry for a while but will soon lead to a rebound gain of fat.
In order to maximize gains from protein and to preserve lean body mass, a good protein supplement is needed. Some protein supplements may even help you lose body fat faster. However, you need to pay special attention to the amino acid content of these supplements. Some protein powders use just a small amount of amino acids, which are broken down in your body to form protein. Other supplements use larger amounts of amino acids that can directly help you lose fat.
How Does Protein Increase the Thermic Effect of Food?
For decades researchers have been studying the thermic effects of food and with the advances in science, we now know that protein plays a role in all of these processes. The research has shown that protein is vital in regulating and controlling the amount of heat required to bring food to the temperature where it needs to be for human consumption. At the same time protein also has other important functions in our bodies such as the regulation of protein synthesis, maintenance of muscle tissue, maintenance of blood pressure and immune function and also helps in protein metabolism (breakdown of proteins). Because of this knowledge scientists have been working feverishly to unlock the many health benefits of protein and one of the most exciting recent discoveries is that protein can actually help to increase the thermic effect of food.
The thermic effect of food refers to the effect that food has on your body once you eat it. It is determined by the temperature of the food in your stomach and once your food enters into the small intestine the amount of food and the time it takes for the food to leave the intestines determines how much heat is released from your body. Scientists have long known that increasing the thermic effect of food can help to lose weight because the thermic effect of food allows people to feel full even though they may only eat small portioned meals. Although protein has not been proven to aid in weight loss or to reduce fat, there are certain protein rich foods which have been shown to help increase your thermic effect of food making it easier to control your food intake when you are hungry and helping to maintain a healthy weight.
For some time there were only a few diet foods which could increase your thermic response such as fish, cheese, eggs and soy but today there are a wide range of different protein rich foods that can have this beneficial effect. Protein helps to regulate the insulin levels in your body and it also helps to boost the immune system and helps to repair tissue damage after injury. Many athletes believe that high protein diets can help to speed recovery in cases of severe injury, but recent research has suggested that protein may also have an important role to play in the regulation of glucose levels.11 This protein is also found in certain cancers and heart disease and research is now looking at protein in the prevention and treatment of these illnesses.
Femina.in / April 27, 2021
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3 “Animal vs Plant Protein – What’s the Difference? – Healthline.” 17 Jun. 2017, https://www.healthline.com/nutrition/animal-vs-plant-protein Accessed 28 Jun. 2021.
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5 “British Journal of Nutrition | The Nutrition Society.” https://www.nutritionsociety.org/publications/british-journal-nutrition Accessed 28 Jun. 2021.
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10 “Lean Body Mass vs Muscle Mass – InBody USA.” 24 Sep. 2015, https://inbodyusa.com/blogs/inbodyblog/lean-body-mass-and-muscle-mass-whats-the-difference/ Accessed 28 Jun. 2021.
11 “Blood Sugar Levels: How Glucose Levels Affect Your Body – WebMD.” 6 Dec. 2020, https://www.webmd.com/diabetes/how-sugar-affects-diabetes Accessed 28 Jun. 2021.