If you are trying to drop a dress size or are tired of your jeans being snug, a protein-packed diet is a beneficial element to add to your health regimen.
CHECK OUT: 6 High-Protein Snacks for Bariatric Patients
Protein promotes satiety
A diet packed with protein tames your hunger throughout the day. Protein takes a while to leave your stomach which results in feeling fuller for longer. Increased consumption of protein raises levels of the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin, while it decreases your levels of the hunger hormone, ghrelin. This reduction in appetite decreases food intake and minimizes poor eating habits such as reaching for a bag of potato chips when hunger strikes in the afternoon.
Protein builds and protects muscle
When you lose weight, your body will tend to lose fat and muscle. Incorporating protein into your diet will help preserve the lean muscle that you want to keep. The amino acids in protein are useful for building, maintaining and repairing your muscles. Consuming protein after a high-impact workout session helps muscles to repair and develop.
Protein boosts metabolism and burns calories
Protein burns more calories around the clock, even when you’re resting or sleeping. Consuming protein increases the number of calories burned by 80-100 calories per day. After a meal, some calories are used for the purpose of digesting and metabolizing your food. Protein has a higher thermic effect than carbohydrates or fat. 20-30% of protein calories are burned during digestion.
Protein benefits your health
There are many health benefits to consuming protein besides helping you shed a few pounds. Protein intake helps reduce blood pressure, bad cholesterol and triglycerides. It also helps prevent obesity, osteoporosis and diabetes. Integrating a protein rich diet into your lifestyle can also ensure that the weight that you work tirelessly to lose, won’t return.
Protein has its own food group
Proteins are present in a variety of foods that you probably already eat! You can find protein in lean meat, fish, eggs, dairy (milk, cheese or yogurt), legumes (kidney beans, chickpeas, or lentils), soy products and nuts and seeds. The amount of protein that you consume depends on your age, gender, body size and activity level. At a minimum, 10-35% of your daily calorie intake should come from a protein source. Consult a physician before drastically altering your diet, especially if you have any health complications.
Protein can be an aid to you during your weight loss journey and a lifestyle change for a healthier you. The next time you sit down for a meal, don’t skimp on the protein as it can have a beneficial effect on your health.
Yes, high-protein diets can be a key to weight loss. According to a large review of 24 studies with over 1,000 people, high-protein diets were found to be more effective than standard-protein diets for losing weight, preserving muscle mass, and preventing metabolic slowdown during the weight-loss process.
If you eat too much protein but too few calories, it can lead to an unbalanced diet. This can cause a variety of symptoms like bad breath, indigestion, and dehydration. Additionally, it can worsen existing kidney problems and cause other long-term health complications. It is important to ensure that no more than 35% of your daily calorie intake comes from protein.