Research suggests that protein could help in weight loss. There are numerous successful diet programs like Atkins and Dukan that are low in carbohydrates, yet replete with protein. So is it really true? Well, to a certain extent yes. A diet low in carbohydrates paves way for lesser insulin synthesis, which in turn stimulates the body to burn away more fat. The result – you would lose weight and that too pretty fast! But certain people suggest that the results do not last for long. In order to sustain the weight you lost, you still need to maintain a diet that is balanced and has protein in comparatively higher levels than carbs.
Let us take a look at how high protein consumption could help in shedding those excess pounds you are carrying with you.
1. Protein Prevents Cravings By Keeping You Fuller For A Longer Time!
A protein-rich meals helps in keeping you feel fuller for a longer time. This is very essential to prevent hunger pangs. Inclusion of protein extends the time taken for digesting the food, making you feel satisfied.
2. Helps In Preventing Fluctuation of Sugar Levels
Studies reveal that pairing protein with carbohydrates could help in preventing the fluctuation in sugar levels. It, in fact, delays the absorption of sugar into the bloodstream, thereby preventing the sudden surge and dip off sugar levels, which otherwise could induce cravings.
3. Promotes Better Burning of Fat
A diet rich in protein is essential to help the body burn fat effectively. Studies suggest that people who omitted protein from their diet had poor fat metabolism than those who ate adequate levels of protein. The better the fat burnt, the more weight you lose.
4. Gifts You A Toned Body
Proteins are well-known for their post workout recovery properties. Including protein in your diet on the days you exercise helps in faster recovery, promote better metabolism, and help in the development and maintenance of lean muscles. This, in turn, helps in sculpting your body by eliminating the excess stored up fat.
How Much Protein You Need For Weight Loss?
According to the recommended daily value, you can calculate your daily protein intake using the formula mentioned below.
Daily Protein Required For Weight Loss In Grams = 1.2 * Weight In Kg
If you weigh 80 kg (176.37 pounds) and you want to lose weight, you should approximately be eating approximately 96 grams of protein, divided into three or four servings.
Choose Your Protein Wisely
Not all protein will help in weight loss. Choose the protein foods based on their sources. The vegetable-based sources are rich in fiber, minerals, and vitamins and comprises nuts, pulses, legumes, and whole grains. Animal-based sources of protein include low-fat dairy products, eggs, skinless chicken, lean meat, and fish. Avoid including processed meat and full fat-dairy to ensure weight loss.
How To Include Protein In Your Diet For Weight Loss
1. A Good Protein-Rich Breakfast Marks The Beginning!
Start your day with a good breakfast rich in proteins and adequate levels of carbohydrates. Aim for including at least 30 grams of protein in your breakfast which you could easily get from one and a half cups of yogurt or four eggs. Inclusion of protein in breakfast boosts your satiety, thereby curbing the hunger pangs throughout the day.
2. Eat Protein For Dinner, But In Limited Amounts!
Cut down the intake of protein during your dinner. It takes time to digest protein and hence it is always advisable to restrict the consumption of protein during dinner. You can include a small cup of yogurt or a piece of pork chop or steak for dinner, but ensure that it is less than 25 grams to ensure that you do not bloat up later.
3. Make Protein A Part of Every Meal!
We all have a tendency to eat more carbohydrates and very less protein. Change that habit. Include protein in every meal of yours, including your snacks. A handful of soaked almonds or cottage cheese or peanut butter could be easily included in your diet to reap the goodness of protein.
4. Choose High Quality Protein
As mentioned earlier, not all proteins are equal. Hence, it is advisable to choose foods that fall under the complete protein group, especially dairy products, eggs, fish, and lean meat. The plant-based protein sources do not contain all the essential amino acids which the body needs for proper digestion. Hence, strive to achieve a balanced intake.
Some of The Most Recommended And Popular Sources of Protein Are:
- Lean meat
- Low fat dairy products
- Soy products
A Word of Caution
While diets rich in high protein are considered to be safe for almost everyone, studies suggest that people with an increased risk of cardiovascular conditions should eat protein in moderation. According to a Spanish research, older people who went on high protein diet plans for weight loss experienced weight gain, which in fact upped the risk of heart diseases.
The key is to achieve and maintain a healthy weight. You can do that by eating a balanced diet rich in lean protein and low glycemic index carbohydrates and making exercise a regular part of your lifestyle.
Are you following high protein diet for weight loss? Leave your thoughts in the comments below!