How Your Protein Intake Impacts Fat Loss
According to studies, a high protein intake reduces appetite, boosts metabolism, and changes numerous weight-regulating hormones. Proteins should be a part of your every meal, along with low-carb vegetables and fat if you want to maintain a healthy diet. As the experts say, protein burns more calories than other food groups do when it’s being digested and keeps you full longer. Thanks to several mechanisms via which protein works, you’ll lose more fat by increasing the protein intake, than you would with any other dieting method. Being the most important nutrient for weight loss, a bigger intake of proteins will accelerate weight loss and fuel your body with the energy necessary to burn all the fat in your body.
Makes you Burn More Calories
A high protein intake tends to boost metabolism, due to the high thermic effect. Not only will it help you burn more calories during the day, but research suggests that it’ll do the same during sleep. Protein intake will also increase the number of calories burned by about 80 to 100 per day. Furthermore, some foods have the ability to burn calories faster because their thermic effect is higher, and this is precisely the case with protein. Because it has a high thermic effect, protein-rich food will help you burn calories during the digestion process much faster, unlike carbs and fat would. Only after you fuel your body with protein will you be able to use fat as energy to effectively burn calories. When you begin the weight loss process, it’s essential that you have adequate protein intake, in order to preserve calorie-burning lean muscles.
Alters the Levels of Weight-Regulating Hormones
Hypothalamus is the part of your brain which is responsible for your weight regulation. During the system of determining when and how much food your body needs, multiple types of information is processed by the brain. Hormones that change in response to feeding are some of the most important signals to the brain. Precisely the level of those satiety hormones, peptide YY and cholecystokinin is increased by higher protein intake. At the same time, your levels of the hunger hormone ghrelin are reduced, which in return leads to a major reduction in hunger. That is actually the main reason protein helps you lose weight.
Protein can reduce hunger and appetite, leading to an automatic reduction in calorie intake. As various studies suggest, after people increase their protein intake, they start eating fewer calories. Therefore, it would be a great idea if you made food rich in protein such as beef, trout, chicken, pork, and lamb a part of your every meal. Aside from meat, fish and eggs, you could also include mass gainer protein powder into your everyday régime and maximize the protein intake. Proteins slower down the digestion process in your body, thus making you feel full for a long time, which means you’ll be saving calories and won’t feel the need for additional food. As a result, you’ll be burning fat and losing weight.
Cuts Late Night Cravings
Cravings are the worst enemy of every diet, but if you start fueling your body with proteins, you won’t have to fear this ugly urge. Late night snacking along with cravings are the two main reasons people fail to maintain a healthy diet. If you snack late at night, you’ll only add calories to the previous amount that you’ve got during the day, which in return leads to a massive weight gain. However, once you start eating a larger portion of proteins every day, the need for cravings will decrease. According to a study, protein at 25% of calories lowered cravings by 60% and reduced the desire for late-night snacking by half. The study further suggested that breakfast rich in protein is the most important meal of the day, and once you satisfy your hunger early in the morning, you won’t feel the need to snack or crave high-caloric food. However, by breakfast, we don’t mean toast and cereal, but eggs or even better avocado toast topped with eggs. Oatmeal and fruit for breakfast will only cause a blood sugar crash, which will result in carb cravings leading to weight gain. Choosing a variety of protein foods every week rather than the same old standbys is the best recipe for weight loss. This way you’ll get a variety of nutrients and a sufficient amount of different vitamins and minerals that each protein contains beyond proteins itself, which your body needs to function well and lose weight. Plant-based proteins, like chickpeas, black beans, lentils, edamame, and nuts and seeds are all good sources of protein aside from meat, fish and eggs. Grains such as pasta or quinoa, contain protein too, as well as milk, cheese, yoghurt, almonds, and broccoli do, so think about including them in your nutrition as well.
Prevents Muscle Loss
When you lose weight, you are unfortunately at risk of losing muscles too. However, with increased protein intake, your muscle mass won’t decrease along with fat loss. In a study published in The American Journal of Clinical Nutrition in 2016, young men were instructed to eat either a low- or high-protein diet after being on calorie-restricted diets. Along with that diet, all men did resistance and high-intensity interval training six days a week. Men in the higher-protein and exercise group increased their lean body mass and lost more fat unlike the men in the lower-protein eaters. Therefore, if you’re mixing exercises with a healthy diet, make sure to eat a lot of protein-rich food because increasing your protein intake on days that you exercise is beneficial for muscle growth. A high protein snack right after a training session would be ideal, because the muscle is sensitive to nutrients in that period, and it will use proteins to repair and grow. Furthermore, high protein intake has been shown to boost metabolism together with helping you get lean muscle. By incorporating strength training into your everyday routine along with increased protein intake, you’ll prevent muscle loss and boost metabolism. This way while you lose fat, you’ll be building muscles and look fit and lean.
Losing weight can be a time-consuming and tedious process, but if you rely on proteins to help you become fit and lean, you won’t make a mistake. Don’t deny yourself the pleasure of food, but just include a variety of proteins into your diet, and combine it with regular exercising. All the late-night cravings will be long gone, you won’t feel the need for high-caloric food anymore and you’ll boost your metabolism if you only trust proteins to help you reach your goal weight.
You can read another article of Mia’s HERE.
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