If you are trying to lose weight the healthy way, be wise enough to feed your body with all the essential nutrients in appropriate amount. Losing weight is indeed simple: exercise regularly and eat a healthy, high protein diet. A diet high in low-fat sources of protein is one of the most effective ways to slim down.
Effects of protein on weight loss:
1. Protein Affects The Levels of Several Weight Regulating Hormones
A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones. Reduces the nasty hunger hormone and boost several much required satiety hormones. Makes you eat fewer calories automatically. Protein reduces levels of the hunger hormone while it boosts the appetite-reducing hormones.
2. Digesting and Metabolizing Protein Burns More Calories
After you eat, some calories are used for the purpose of digesting and metabolizing the food. About 20-30% of protein calories are burned while the body is digesting and metabolizing the protein.
3. Protein Makes You Burn More Calories Even During Sleep
Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism. It makes you burn more calories around the clock, including during sleep. A high protein intake has been shown to boost metabolism and increase the amount of calories burned by about 80 to 100 per day.
4. Protein Reduces Appetite and Makes You Eat Fewer Calories
Protein can reduce hunger and appetite. When people increase their protein intake, they start eating fewer calories. High-protein diets are highly satiating, so they lead to reduced hunger and appetite compared to lower protein diets. It much easier to restrict calories on a high-protein diet, which is much needed to loose weight.
5. Protein Cuts Cravings and Reduces Desire for Evening Late-Night Snacking
Protein can have a powerful effect on both cravings and the desire to snack at night. Eating more protein can lead to major reductions in cravings and the desire to snack late at night.
6. Protein Makes You Lose Weight, Even Without Conscious Calorie Restriction
Protein works on “Calories in Vs Calories out” equation. It reduces calories in and boosts calories out. High-protein diets lead to weight loss, even without intentionally restricting calories, portions, fat or carbs. A higher protein intake is also associated with less belly fat, the harmful fat that builds up around the organs and causes disease. A modest increase in protein intake can also help prevent weight regain.
7. Protein Helps Prevent Muscle Loss and Metabolic Slowdown
A high-protein diet can also be effective in obesity prevention, not something that you just use temporarily to lose fat but it should be a way of life.
Caution: Patients with all types of kidney diseases should consult their doctor or nutritionist in ascertaining the protein requirements.