Protein is the most important nutrient for weight loss and helps you have a beautiful body.
Absorbing a lot of protein enhances metabolism, reduces appetite and changes some weight-regulating hormones .
Protein helps to lose weight and reduce belly fat through many different mechanisms.
This article is a detailed assessment of the effect of protein on weight loss.
Protein changes the content of some weight-regulating hormones
Body weight is regulated by the brain, especially (hypothalamus) .
The brain has to deal with many different types of information in order to determine when and how much food to eat.
One of the most important signals to the brain is hormones that change reactions to food .
Eating lots of protein actually increases the amount of hormones that reduce appetite and cholecystokinin, while reducing the amount of hungry hormones .
When substituting carb and fat with protein, the amount of hungry hormones decreases and the amount of hormones that make up the feeling of fullness increases.
Thus, the feeling of hunger will be significantly reduced and this is the main cause of protein loss effect. This substance can do for you automatic eat less calories.
Conclude: Protein reduces the amount of hungry hormones ghrelin, while increasing the amount of GLP-1 hormone, peptide YY and cholecystokinin, leading to reduced calorie intake.
Digesting and metabolizing proteins helps burn calories
After eating, some calories are used for digestion and food metabolism. This phenomenon is called (TEF).
Although the exact number has not yet been given, it is clear that the protein has a thermal effect much higher (20-30%) compared to carb (5-10%) and fat (0-3%) .
If protein's heat effect is 30%, it means that in 100 calories of protein, only 70 calories will be used.
Conclude: About 20-30% of calories are burned during the body's digestion and protein metabolism.
Protein causes you to burn more calories
Due to the high thermal efficiency and some other factors, absorbing a large amount of protein into the body can boost metabolism.
Protein helps you burn more calories throughout the day, even during sleep .
High protein intake has been shown to enhance metabolism and increase calories burned to about 80 to 100 per day .
This effect is quite obvious when you eat too much or have excess calories. A study has shown that eating too much protein increases calories burned to 260 per day .
Because more calories can be burned, a high-protein diet is more beneficial for metabolism than low-protein regimens.
Conclude: A high-protein diet can burn 80-100 calories a day. A study has shown that calories burned can be up to 260 calories if you eat too much.
Protein reduces appetite, thereby reducing the amount of calories you eat
Protein can reduce hunger and appetite through various mechanisms .
These mechanisms can lead to a reduction in the amount calories automatically. In other words, you will eat less calories without having to pay attention to calories or control your diet strictly.
Many studies have shown that increasing protein intake will make us eat less calories.
This method will work if you go through every meal as well as every day as long as you keep a high level of protein intake .
In one study, a 30% calorie diet was a protein that helped participants automatically reduce calorie consumption 441 per day, This is a pretty big amount of calories .
Therefore, a high-protein diet is not only beneficial for metabolism but also for satiety, thereby reducing calorie intake. easier compared to a diet low in protein.
Conclude: A diet high in protein makes us very full, so reducing hunger and craving more than low-protein diets, thereby limiting calories.
Proteins block appetite and reduce night eating
The appetite is the worst enemy of dieters.
This is one of the top reasons why we fail to diet.
Another reason is to eat at night. People who feel appetite and eat at night tend to tend weight gain. This is the extra calories out The calories they absorb during the day.
Interestingly, protein has a great influence on both appetite and nighttime snack cravings.
This chart is from a study comparing diets high in protein and a diet with normal protein intake in overweight men :
The high protein diet group has a green display bar and a normal protein diet is a red bar.
In this study, a diet containing 25% of calories is a protein that reduces appetite by 60% and reduces nighttime appetite!
Breakfast can be the most important time for protein loading. In a study of adolescent girls, a protein-rich breakfast significantly reduced appetite .
Conclude: Eating more protein can reduce cravings and snacking at night. These changes can help you follow a healthy diet more easily.
Protein supports weight loss, even without strict calorie restriction
Protein works in both "calorie absorption" and "calorie removal". It both reduces and increases calories.
Therefore, it is not surprising to know that without strict management of calories, diets, fat and carbs, diets high in protein can help us lose weight .
A study has given 19 overweight people a diet containing 30% of their calories from protein, and as a result, their calorie intake has decreased significantly :
In this study, participants lost an average of nearly 5 kg in 12 weeks. You should remember that they only more protein into the diet and not deliberately limiting any kind of food.
Although the results of the study are not always surprising, the majority of studies show that a high-protein diet has a significant effect on weight loss .
Eating lots of protein can also make you have it less belly fat . Belly fat is the harmful fat that grows around organs and causes many diseases .
However, the most important factor is not losing weight, but the problem is that you can keep your weight after dropping or not.
Many people can lose weight during the "diet" process, but by the end most of these people gain weight again .
What's interesting is that a high-protein diet can help prevent weight gain again. In one study, increasing protein intake (15 to 18% of calories) reduced weight gain back to 50% .
Therefore, protein can not only help you lose weight, but it also helps you maintain weight after losing weight for a long time .
Conclude: High-protein diets can support weight loss without having to control calories, carb or diets strictly. Increasing a small amount of protein in the diet can also prevent weight gain again.
Protein helps prevent muscle loss and metabolic decline
Losing weight doesn't always mean losing fat. When you lose weight, muscles also tend to decrease.
However, fat The new body is really what we want to reduce, both subcutaneous fat and visceral fat (around organs).
Losing muscle is an unwanted side effect of weight loss.
Another side effect of weight loss is a decline in metabolic rate. In other words, the calories burned will be less before you lose weight.
This condition is called "hunger mode", which makes the body burn less calories daily than usual hundreds unit .
Eating a lot of protein can limit muscle loss, which in turn increases your metabolic rate while reducing body fat .
Exercise can reduce muscle loss and metabolic decline during weight loss .
For this reason, high-protein diets and exercise are two methods that play an important role in reducing fat effectively.
These two methods not only help maintain metabolism, but also make organs beneath the fat layer healthy.
If you don't have a protein-rich diet and exercise, you will become "lean and fat" instead of having a toned and healthy body.
Conclude: Eating a lot of protein can help prevent muscle loss during weight loss. This can also maintain a high metabolic rate, especially when combined with exercise.
How much protein is optimal?
Recommended daily intake (DRI) for protein is 46 grams for women and 56 grams for men.
This amount of protein may be enough to prevent substance deficiency, but again far away new enough if you want to lose weight (or increase muscle).
Most protein and weight loss studies measure protein intake by a percentage of total calories.
According to these studies, absorbing the amount of protein occupied 30% of calories It seems very effective in weight loss.
You can calculate the number of grams of protein by multiplying the calorie intake by 0.075. For example, you want to follow a diet that contains a total of 2000 calories, which means you have to eat 2000 * 0.075 = 150 grams of protein.
You can also set a certain amount of protein based on your weight. For example, as a general recommendation, you should absorb 1.5-2.2 grams of protein / 1 kg of lean body mass.
It is best to divide the amount of protein into many meals a day.
Remember that these numbers do not need to be accurate, just need to provide about 25-35% of calories in protein.
Find out more information in this article: How much protein should you eat every day to lose weight effectively?
Conclude: The optimal amount of protein to lose weight is about 25-35% of calories. In the 2000 calorie diet, the amount of protein accounted for 30% was converted into 150 grams.
How to add protein to the diet
Increasing protein intake is very simple. You just need to eat lots of protein-rich foods.
That number includes:
- Meat: Chicken, turkey, lean beef and pork, etc.
- Fish: salmon, sardines, haddock, salmon, etc.
- Egg: all types.
- Milk product: milk , cheese, yogurt, etc.
- Pea's tree: kidney beans , chickpeas, lentils, etc.
- You can learn about healthy protein-rich foods in This news .
If you eat according to the regime low-carb So you can choose a little more fatty meat. If not, try to eat lean meat as much as possible. Such a diet will help maintain high levels of protein and still not absorb too many calories.
Using protein supplements can also be a good idea if you have difficulty adding enough. Flour whey protein (whey) has been proven with many benefits including weight loss support .
It sounds simple, but putting protein into lifestyle and nutrition planning may be harder than you think.
I recommend that you use the calorie / nutrition monitoring chart at the beginning. Weigh every food you eat to accomplish your protein goals.
You won't need to monitor and weigh calories all the time, but these are important in the early stages until you know what a high-protein diet is like.
Conclude: There are many types of foods that can help increase protein intake. You should use a nutritional monitoring tool when you first start to make sure you are getting the right amount of nutrition.
Protein is the easiest, simplest and most delicious way to lose weight
When it comes to reducing fat and having a beautiful body, protein is the best choice.
With a high-protein diet, you won't need to limit eating any kind of food.
This mode is also very attractive because most protein-rich foods taste very good. You can eat more and feel fuller.
A high-protein diet is not only a temporary way to reduce fat, it is also an effective way to prevent obesity.
Increasing the amount of protein in the diet can help you balance between "absorption" and "eliminating" calories.
After a few months, a few years or a few dozen years, you will see a huge difference in your waist measurement.
However, keep in mind that calories will still be loaded. Protein can reduce hunger and increase metabolism, but you won't be able to lose weight if you eat more calories than your body can burn.
Obviously, a high-protein diet can cause overeating and excess calories, especially when you eat a lot of junk food.
That's why you should still take a diet based primarily on the types Fresh and pure food.
Although this article only focuses on weight loss, protein also offers many other health benefits.