Most diet plans out there either work on reducing your appetite or reducing the number of calories you take. But, are these methods really the healthy way of losing weight? What if you lose more muscle than fat?
Protein is not the first thing that comes into our minds when we talk about weight loss. However, research has shown that a high-protein diet can not only help you lose body fat, it also goes a long way in maintaining your muscle mass. And that is not the only way protein helps in your healthy and effective weight loss plan. Below are the top four reasons why proteins can help you lose weight healthily.
1. Increased Satiety
Proteins have higher satiating powers than fat or carbohydrates. Therefore, it is quite convenient to say that an increased intake of protein can lead to less caloric consumption and ultimately weight loss.
Furthermore, it has been noted that the intake of animal proteins such as lean meat results in more energy spending than plant-based proteins. Another study has also shown that having a protein-rich breakfast provides better satiety and that it does not lead to overeating in the evening often associated with breakfast-skipping.
Proteins have also been found to cause the production of satiating hormones such as GLP-1, CCK, and PPY.
2. Increased Calorie Burning
The thermic effect of food (ETF) refers to the number of calories needed to digest and metabolize a food component. It has been found that proteins have a much higher ETF than fats and carbohydrates. In some cases, it has been associated with more than 20-30% higher ETF.
In addition to this, protein also leads to a better metabolism, and thus you burn more calories even when you sleep. Studies have shown that a higher metabolic rate associated with protein can burn as many as 80-100 more calories per day.
Therefore, it can be said that with increased satiety and better metabolism, you not only consume fewer calories but also burn them more efficiently. Ask any nutritionist and they will say it is the best combination you can have in your weight loss journey.
3. Lower Fat Storage
Insulin is one hormone that is released to metabolize carbohydrates. It moves glucose and other carbohydrates from the blood into the cells where they are either used as fuel or are stored as fat.
A high-protein diet, on the other hand, initiates little insulin production. This, therefore, ultimately leads to lower fat storage in the cells. It has also been found that a higher-protein diet leads to better production of fat-metabolizing hormones such as epinephrine, and norepinephrine. These hormones ultimately lead to fat burning and weight loss.
4. Preservation of Lean Muscles
Another reason to include more proteins in your weight loss strategy is the preservation of muscles. Calorie restriction not only induces fat burning but it also leads to muscle wastage, and believe me that it is the last thing you want. However, if you have a protein-rich diet, it will not only prevent muscle wastage but will also repair and build muscle mass.
Nonetheless, it should be kept in mind that taking higher protein does not in itself ensure muscle build, it has to be accompanied by exercise and strength training.
These are 4 ways proteins can help you lose weight. If you are looking for easy and tasty solutions to your protein needs, Lean & Tasty the best meal prep service in San Diego has many protein-rich dishes to choose from.