Why Is It Important To Consume Protein For Weight Loss?
There is plenty of evidence these days to show that protein is THE MOST IMPORTANT macro nutrient for weight loss and a better looking body.
By substituting some of your carb and fat intake for protein rich foods you can lose weight and unsightly belly fat.
So how does eating protein such as eggs, meat and fish help to promote weight loss?
Protein Intake and Weight Loss
There are several mechanisms with which increasing protein intake can help you lose weight.
Appetite and fullness
Eating more protein may help suppress your hunger and appetite for hours after eating.
Protein increases production of hormones like PYY and GLP-1, both of which help you feel full and satisfied. In addition, it helps reduce levels of ghrelin, also known as the “hunger hormone”.
Due to these effects on appetite and fullness, a higher protein intake typically leads to a natural reduction in food intake.
A higher protein intake may increase the number of calories you burn.
Protein digestion appears to boost metabolic rate by 20–35%, compared to a 5–15% increase for digesting carbs or fat. In fact, several studies (Diet induced thermogenisishave found that when people eat diets high in protein, they end up burning more calories for several hours after eating.
More Protein Means Less Carbs
By consuming more protein instead of carbs and fats means you can often reduce the effects of the sugar highs and lows.
So by combining protein with carbohydrate-rich foods the absorption of sugar is slowed down from your stomach into your bloodstream, meaning you reduce the changes big changes in blood sugar levels.
This means less sugar lows and highs!
Promotes Muscle Repair and Growth
Exercise breaks down muscle tissue that needs to be repaired in order to grow and increase in size, in effect giving you a training effect.
Protein is essential in this process and so when exercising your protein needs will be increased. So high protein snacks and meals rich in protein can aid recovery.
How Much Protein Should You Consume
Protein is incredibly important for good health. It’s a nutrient that must be consumed every day to meet your body’s needs.
The amount of protein you should eat depends on a few factors including your age, gender, body size, and activity level.
For healthy adults, the recommended dietary allowance for protein (RDA) is 0.8g per kg per day. (see Healthline)
That means at a minimum every day you should eat slightly less than one gram of protein for every kilogram of body weight. For example, if you weigh 150 pounds (68 kilograms) you should eat at least 54 grams of protein each day.
If you exercise for weight loss, you may want to consume more protein.
A position statement developed by the Academy of Nutrition and Dietetics (AND) the Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) recommends that exercisers should consume between 1.2 – 1.7 grams of protein per kilogram of body weight per day.
However, a lot of evidence supports a higher protein intake for weight loss and other health benefits.
Health Benefits of Protein
Protein is one of the three macronutrients, along with carbs and fat.
In your body, it performs the following roles:
- Repair and maintenance: Protein is the main component of your muscles, bones, skin and hair. These tissues are continuously repaired and replaced with new protein.
- Hormones: Chemical messenger proteins allow cells and organs in your body to communicate with each other.
- Enzymes: Most enzymes are proteins, and they drive the thousands of chemical reactions that take place throughout your body.
- Transportation and storage: Some proteins help deliver important molecules where they’re needed. For example, the protein hemoglobin carries oxygen to your body’s cells.
Protein is made up of smaller units known as amino acids. Of the 22 amino acids, 9 are considered “essential,” meaning they must be consumed in food because your body can’t make them.
Why We Recommend High Protein Diet in Our Detox Diet Plan
After coming out of a ketogenic diet, during which your carbohydrate intake is very low, we would like to give you an extra push by cutting out carbohydrates completely for 7 days. This will help even more to speed up the process of burning fat.
As we mentioned before, it’s a choice of strategy to take. Different people take different approaches; our goal here is to see you succeed during our 28-day detox diet plan.