Protein rich diet helps you lose extra pounds and there is no doubt in that but if your calories intake is more, certainly there is an increase in weight. The link between weight loss and high protein diet is not unheard of.
Thus, protein alone does not lead to weight gain instead favors weight loss by giving a feeling of fullness and prevents craving and promotes weight loss. If you are one of those who wants to shed those extra pounds then adequate amounts of protein improves the overall health and helps you achieve your target of getting fit.
Why protein is good for weight loss
There are various types of proteins and each protein is essential because breakdown of amino acids helps repair tissues, loss of fat, builds muscles and also maintains healthy skin, hair and nails. Protein from different sources makes the body receive enough of it required for various activities.
Animal proteins and plant protein such as pea protein, are believed to have complete protein as they comprise of all amino acids required in repairing of muscles and tissues and also for regulating the hunger hormone. There are 9 essential and 12 non-essential amino acids required by the body.
A good amount of protein intake enhances the metabolism, prevents overeating and helps in weight loss.
Effect of protein on weight related hormones
Feeling hungry and feeling full is regulated from the part of the brain called hypothalamus and it is responsible for differences in weight of the body. As when to eat and how much you need to eat is determined by hypothalamus in the brain through the hormones that regulate weight.
Consumption of a protein rich diet increases the level of appetite reducing hormones and reduces the hunger hormones named ghrelin. Substituting the fats and carbohydrates with proteins enhances the effect of appetite reducing hormones.
Properties of proteins that prevents weight gain
Protein burns more calories
High consumption of protein increases the thermic effect of food when compared to fats and carbohydrates and hence burns more calories. This is the reason for boosting metabolism and enhancing the process of weight loss.
Makes you consume fewer calories
Protein intake reduces the calorie intake and ends up in restriction of high calories when compared with a diet that is low in proteins.
Effect of protein in preventing craving and late-night eating
In your weight loss process it is not easy to control craving at sight and smell of foods. Also craving for snacks at night hampers the weight loss. Protein consumption can combat the craving and the desire to eat snacks during night.
Prevention of muscle loss and preventing the slow metabolism
While going for weight loss we all aim to lose the fats under the skin and the accumulated fats around the organs but losing muscle mass and slow metabolism is something that is unwanted by most of the people trying to lose weight.
Protein intake makes sure to reduce the muscle loss as the body loses fats. It also enhances the metabolism and reduces the visceral fats and subcutaneous fats.
How much protein is adequate
It has a crucial role in growth and development of the cells and also plays a major part in working of the body and repairing the tissues. Protein is a building block of our body and so it is essential to consume it in the right quantity. The amount to be consumed is not fixed as the answer to it is still not certain.
Take adequate amount of protein
Your healthcare professional can guide you with the amount of protein your body needs which differs when the person wants to lose weight. As when the body wants to lose weight it requires a higher amount of protein intake.
One can get protein from sources such as eggs, fishes, meats, dairy products, almonds, oats, broccoli, pumpkin seeds, peanuts and legumes such as lentils, kidney beans etc.
A good amount of protein benefits the health of the bones by an increase in calcium intake and a high amount of protein may become a health concern if the kidney does not function well. Therefore, it is recommended to consult the healthcare professional for protein intake in weight loss as the amount may vary depending upon gender, age and level of activities
Benefits of protein in weight loss
Diet rich in proteins is an important part of weight loss. Some of the important features of protein that promotes weight loss includes-
1.Gives feeling of fullness
2.Preserves lean body mass
3.Prevents body fat storage
4.Thermic effect of food cause more calories to burn
Can too much of protein harm the weight loss
Protein rich diets are off course good for people who are looking for weight loss but there are various ways through which a high protein diet may hamper weight loss.
If you notice weight gain while sticking to a protein diet then you are surely overdoing it which may be due to high calories along with protein rich foods. Some of the foods such as yogurt that comes in packages, peanuts, protein bars, protein shakes and processed cheese are rich in protein and high in calories.
Too much protein intake needs a price to be paid. A diet that is high in protein such as red meat along with high saturated fats results in weight gain and makes the body vulnerable to various health risks.
So, a moderation of protein along with the right source of protein intake is essential for weight loss. Never overload your plate with calories while loading proteins.
Protein is important for each of the body cells and for healthy living of a body. Excess protein alone does not make you fat but when combined with calorie rich foods it can cause weight gain. There are various diets for weight loss plan but making appropriate protein content diet plan is important for healthy weight loss. Thus, proteins are good for weight loss and also leads to weight gain if you are not mindful of food you are consuming.