wellhealthorganic.com/how-protein-can-help-you-lose-weight

Protein is the most important nutrient for weight loss and a better looking body. A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones.

Protein can help you lose weight and belly fat, and it works through several different mechanisms.

This is a detailed review of the effects of protein on weight loss.

Protein changes the levels of several hormones that control weight.

Your weight is actively controlled by your brain, specifically an area called the hypothalamus.

Your brain processes many different types of information to determine when and how much to eat.

Some of the most important signals to the brain are hormones that change in response to food.

A high protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing levels of your hunger hormone ghrelin.

By replacing carbs and fat with protein, you reduce hunger hormones and boost several satiety hormones.

This leads to a major reduction in appetite and this is the main reason why protein helps you lose weight. With this you can automatically eat less calories.

Digesting and metabolizing protein burns calories.

After eating, some calories are used to digest and metabolize the food.

This is often called the thermal effect of food.

Although not all sources agree on the exact figures, it is clear that protein has a greater thermic effect (20-30%) than carbs (5-10%) and fat (0-3%).

If we go with a thermic effect of 30% for protein, it means that 100 calories of protein end up as only 70 usable calories.

Protein helps prevent muscle loss and metabolic slowdown

Weight loss does not always equal fat loss.

When you lose weight, muscle mass also decreases.

However, what you really want to lose is body fat, both subcutaneous fat (under the skin) and visceral fat (around the organs).

Losing muscle is a side effect of weight loss that most people do not want.

Another side effect of losing weight is that the metabolic rate decreases.

In other words, you burn fewer calories than before you lost weight.

Eating plenty of protein can reduce muscle loss, which will help keep your metabolic rate high while you lose body fat.

Strength training is another major factor that can reduce muscle loss and metabolic reduction when losing weight.

For this reason, a high protein intake and heavy strength training are two incredibly important components of an effective fat loss plan.

Not only do they help keep your metabolism high, they also ensure that what’s underneath the fat looks really good. Without protein and strength training, you may look “skinny-fat” instead of fit and lean.

How much protein is optimal? How much protein is optimal?

The DRI (Dietary Reference Intake) of protein for the average woman and man is only 46 and 56 grams respectively.

This amount may be enough to prevent depletion, but it’s far from optimal if you’re trying to lose weight (or gain muscle).

Most studies on protein and weight loss expressed protein intake as a percentage of calories.

According to these studies, aiming for protein at 30% of calories appears to be very effective for weight loss.

You can find the number of grams by multiplying your calorie intake by 0.075. For example, on a 2000 calorie diet you would eat 2000 * 0.075 = 150 grams of protein.

You can also aim for a certain number based on your weight. For example, a common recommendation is to aim for 0.7–1 gram of protein per pound of lean mass (1.5 – 2.2 grams per kilogram).

It’s best to spread your protein intake throughout the day by eating protein with every meal.

Keep in mind that these numbers don’t have to be exact, anything in the range of 25-35% calories should be effective.

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Here are 5 reasons why protein can help you lose weight:
How protein can help you lose weight:

1. Protein satisfies and saves calories

Protein is important because it helps you feel full for a longer period of time. Having protein around slows down digestion so we feel more satisfied and less likely to go back for seconds. If this happens over the course of several days your calorie savings can help with weight loss.

2. IT’S CARBS HIGH AND LOW

Combining protein with carbohydrate-rich foods slows the absorption of sugar from your stomach into your bloodstream, which can help keep your blood sugar from skyrocketing and future cravings at bay.

3. It requires more of your energy

“Thermic effect of food” (TEF) is the energy we use to digest food into smaller, absorbable components. Protein has a higher TEF than carbs and fat which means you’re actually burning more calories to process protein than you are to process the other two.

4. Protein promotes FAT burning

It may be surprising, but it is a scientific fact that your body cannot effectively burn and use fat as energy if it does not get help from carbohydrates or protein. As you lose weight, your body loses both muscle and fat. It is especially important during this process that you continue to consume adequate protein in your diet. Getting enough protein from your diet helps burn fat while preserving lean muscle that burns calories.

5. Protein promotes muscle repair and growth

Your protein needs increase especially after intense exercise, so it is beneficial to increase your protein intake on the days you exercise. Additionally, if you strength train, consider having a high-protein snack right after a training session, when the muscle is sensitive to nutrients it can use to repair and grow.

One important thing to realize is that eating more protein alone will not help you lose excess weight in a healthy way. When consumed in excessive amounts, it can also lead to excessive weight gain such as eating excess carbs or fat, and may put unnecessary strain on the kidneys in the long run.