The low-carb diet which includes more protein is gaining attention among dieters. It is possible to lose weight only by cutting down calories.So it is advised to increase protein intake to preserve lean muscle mass. Also, the body needs more energy to digest food that is rich in protein.
Above all, it helps to maintain muscle mass which contributes in burning extra calories, and will aid in your weight loss efforts. Also remember that proper exercise and training can help you lose weight even quicker.
So here is how proteins can be helpful in your weight loss journey
1. It keeps you satisfied
Dr. Caroline M. Apovian, MD, Endocrinology Diabetes & Metabolism, says that “Protein is a key component of any weight loss plan because it's satiating and keeps you full, and it feeds your muscles.”
During the initial stages of dieting, you’ll feel unsatisfied no matter what you eat. Protein is the slowest to digest. So eat more proteins to reduce your appetite.
2. Helps to burn fat
Your body will need more energy to function when you're on a weight-loss diet. So it will use the muscles you have instead of stored fat. It will reduce your metabolism rate and result in weight gain. So you have to add a small quantity of protein to every meal. It will help achieve your weight loss goals and also burn fat.
You must know that no food will burn fat. It must be coupled with healthy workout routine
3. It cuts cravings
If you can’t keep off junk food, then you must include protein to your breakfast. A study was published in the Nutrition Journal regarding this.
It divided its participants into three groups–
Group 1 to skip breakfast
Group 2 to eat an average breakfast, and
Group 3 to add more protein to their breakfast.
On the seventh day, food cravings and dopamine levels of the groups were checked. The study found that group 3 had an increase in homovanillic acid (HVA) which is responsible for dopamine activity. Dopamine is also responsible for impulse related to food and reward. So in conclusion Group 3 found their breakfast to be rewarding and experienced reduced craving throughout the day.
4. Burns more calories
Protein takes more time and energy to digest than carbohydrates and fat. Dr. Pierre Dukan, the author of the book The Dukan Diet, says that to get 100 calories from food that has protein, the body uses about 30 calories.
He also says that body needs 30 % energy to digest protein which is high when compared to fats that need 12 % and carbohydrates that need only 7%.
You must also know that animal based protein has all the essential amino acids. If you prefer plant based, then you must consume many varieties to get them.
5. You needn’t worry about those extra calories
When you have proteins, it burns more calories, i.e., it burns what goes in and what goes out. So when you consume protein without fretting about weight gain. Also, you must not restrict yourself from other food just because you’re increasing protein intake.
Some of the studies proved that it helped to reduce belly fat which is mainly responsible for diseases attacking the organs around it.
According to WebMD, this is the required amount of protein for every age.
• Babies need about 10 grams a day.
• School-age kids need 19-34 grams a day.
• Teenage boys need up to 52 grams a day.
• Teenage girls need 46 grams a day.
• Adult men need about 56 grams a day.
• Adult women need about 46 grams a day (71 grams, if pregnant or lactating)
As per the National Academic of Science, Engineering, and Medicine- “adults should get 45 percent to 65 percent of their calories from carbohydrates, 20 % to 35 % from fat, and 10 to 35 percent from protein.
Acceptable ranges for children are similar to those for adults, except that infants and younger children need a slightly higher proportion of fat (25 -40 percent)”
Including the right amount of protein has become a trending topic, especially for people who want to lose weight. Dieters who mostly prefer whole wheat grains and protein almost avoid carbs.
What many fail to understand is that carbohydrates, protein, and fat have unique properties which help to carry on your daily chores. When you increase the intake of one and decrease the other, it will affect your body functions. So have a balanced diet and provide your body with the essential nutrients