Protein and Weight Loss
Protein is an essential part of any weight loss regimen, as it helps create a feeling of fullness without the amount of calories found in carbohydrates and fats. It also increases your metabolism, which helps you burn more calories throughout the day. Studies have shown that higher-protein diets assist in weight loss, and are beneficial for any person looking to shed some pounds.
Before Digging Deeper: What is Protein?
In its simplest form, protein is a nutrient that is composed of amino acids. It is found in foods such as eggs, meats, fish, nuts, poultry, beans and dairy products. Protein makes up about 20 percent of the human body’s total weight, and is needed for muscle growth and repair, as well as for healthy skin, hair, eyes and organs.
How Protein Helps You Lose Weight
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Increased Satiety: One of the greatest benefits of adding protein to your diet is that it allows you to feel full faster. Eating plenty of protein can help you sustain a good amount of satiety and limit the urge to overindulge.
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Higher Metabolism: Because the body has to do more work to break down protein than it does to break down carbohydrates, protein can be beneficial for increasing your metabolism. Studies have shown that higher-protein diets can increase your resting metabolic rate (RMR) by up to 10 percent, which can result in burning more calories.
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Reduced Cravings: Eating protein can also help reduce food cravings, as it causes your body to release appetite-suppressing hormones. In addition, when your RMR is increased, it helps stabilize the production of the hormone ghrelin, which is responsible for stimulating hunger.
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Maintain Muscle Mass: Protein is a must for any individual who is trying to lose weight. Losing weight without losing muscle is key to maintaining a healthy metabolism, as muscle burns more calories than fat when at rest. Eating plenty of protein can help ensure your body maintains enough muscle mass and optimizes metabolism.
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Reduced Insulin Levels: Eating protein can also reduce insulin levels. A study published in the American Journal of Clinical Nutrition found that protein lowers insulin levels, and that the higher-protein diet helped individuals lose body fat more effectively.
Tips to Get Enough Protein in Your Diet
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Go Lean: Protein is essential for any successful weight-loss program. Try to aim for lean proteins such as lean chicken, fish, and lean cuts of red meat like sirloin.
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Eat Protein at Each Meal: Adding protein to every meal can help you stick to your caloric goals. Aim to get 30-40 grams at breakfast, lunch, and dinner.
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Add Protein-Packed Snacks: Make sure to include healthy sources of protein in your snacks, such as Greek yogurt, hard boiled eggs, or a cup of nuts or seeds.
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Spice Up Your Protein Options: Food doesn’t have to be boring to be healthy. Experiment with different spices, herbs, and seasonings.
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Boost Protein-Rich Foods: Whenever possible, add some extra protein to a meal by topping it off with a sprinkle of nuts, seeds, or a bit of cheese.
Protein is an essential part of any exercise program, and an important tool for weight loss. Eating a balanced diet is always important, and adding more quality proteins to your diet can help you create a balance that is optimal for weight loss. Protein is essential to promote muscle development and recovery, as well as to maintain a healthy metabolism. Following the tips above can help you reach your health and weight loss goals.
