A High-Protein Diet to Lose Weight

 A High-Protein Diet to Lose Weight and Improve Health

Protein is incredibly important for good health. It is a nutrient that must be eaten every day to meet the needs of your body.

Dietary reference intake (DRI) for protein is 0.36 g per pound of body weight or 0.8 g per kg.

However, much evidence supports the amount of protein intake for weight loss and other health benefits.

This article discusses the beneficial effects of protein in detail and provides guidance for achieving the best results with a high-protein diet.

What is protein and why is it important?

Protein is one of the three macronutrients, including carbohydrates and fats.

It performs the following functions in your body:

Repair and maintenance: Protein is the main component of your muscles, bones, skin, and hair. These tissues are constantly repaired and replaced with new proteins.

Hormones: 

Chemical messenger proteins allow your body cells and organs to communicate with each other.

Enzymes - Most enzymes are proteins and thousands of chemical reactions throughout the body are driven by them.

Transport and storage: 

Some proteins help supply important molecules where they are needed. For example, the protein hemoglobin carries oxygen to the cells in your body.

Protein consists of small units known as amino acids.

Of the 22 amino acids, 9 are considered "essential" which means they must be eaten because your body cannot make them.

Importantly, some foods provide better protein than others based on their amino acid profile.

Generally speaking, animal products are considered "complete proteins" because they contain all the essential amino acids in the optimal amount your body needs. These include eggs, milk, meat, fish, and poultry.

Plant proteins do not provide adequate amounts of all the essential amino acids but can combine with other plant sources to form a complete protein. Beans, lemons, cereals, soybeans, nuts, and seeds are examples of high-protein plant foods.

While the quality of the protein is important, the amount of protein you eat is key.

Many researchers believe that the current protein recommendations may be too low to be truly healthy in the long run.

Summary: 

Protein serves several important functions in your body. It is made up of distinct amino acids that your body cannot make on its own, including many.

Effects of protein on weight loss

Research suggests that increasing your protein intake may have an impressive effect on appetite, metabolism, weight, and body composition.

Appetite and fullness

Eating more protein helps suppress appetite and cravings for a few hours after eating.

Protein increases the production of hormones like PYY and GLP-1 which help you to feel full and satisfied. Also, it helps reduce ghrelin levels, also known as “appetite hormone”.

In a controlled study of 12 healthy women, the group that ate a high-protein diet experienced higher GLP-1 levels, a greater sense of fullness, and less hunger than the group that ate a low-protein diet.

Due to these effects on appetite and satiety, higher protein intake usually results in a natural reduction in food intake.

In another study, 19 healthy young adults consumed an average of 441 fewer calories per day than they were allowed to eat on a 30% protein diet when they followed a 10% diet.

Interestingly, another reason why proteins are so satisfactory seems to be related to the significant increase in metabolic rate that occurs during digestion.

Metabolic rate

Eating more protein can increase the number of calories you burn.

Increase the impressive rate by 20-25% compared to a 5-15% increase for carbohydrate or fat digestion in protein digestion.

In fact, several studies have shown that when people eat a high-protein diet, they burn more calories for several hours after eating.

A study of 10 healthy young women found that they metabolized their metabolism after eating a high-protein diet for about a day and almost twice that of a high-carbohydrate diet for one day.

Weight loss and bodybuilding

Not surprisingly, protein has the ability to suppress your appetite, promote fullness, and boost metabolism to help you lose weight.

Several high-quality studies have shown that higher protein intake promotes weight and fat loss.

In a six-month diet study, the high-protein groups, including 65 overweight and obese women, lost an average of 43% more fat than the high-carbohydrate group. What's more, 35% of the women in the high-protein group lost at least 22 pounds (10 kg).

Your metabolism generally slows down when you reduce the number of calories you eat. This is due in part to muscle damage.

However, research suggests that taking a higher protein intake helps protect your muscles from damage and maintain your metabolic rate.

In a comprehensive review of 24 studies involving more than 1,000 people, high-protein diets appear to be more effective than standard protein diets for losing weight, maintaining muscle mass, and preventing metabolic depression during weight loss.

Importantly, a standard or high-protein diet can be effective for everyone.

Interestingly, however, a European study concluded that a high-protein diet based on different genes is particularly effective for weight loss and maintenance in 67% of the population.

Summary:

The ability of high-protein diets to reduce appetite, increase feelings of fullness, increase metabolic rate, and protect muscles makes them effective in losing weight, and improving body structure.

Other beneficial effects of protein

In addition to its beneficial effects on weight, protein can help improve health in other ways:

Increase muscle mass: 

Studies have shown that high protein intake can increase the size and strength of muscles in combination with resistance training.

Reduce Muscle Loss in Old Age - Many people lose muscle mass as they age. One study found that adding protein shakes on a daily basis helped maintain muscle health in healthy older men and age-related muscle damage.

Strengthening bones:

 High protein intake can improve bone health. One study found that older women with the highest intake of animal protein had a 69% reduction in the risk of hip fractures.

Improve wound healing - Studies have shown that a high protein diet can further improve wound healing associated with beds or injuries that include bedsores.

SUMMARY:

Research suggests a high protein intake can help build muscle, protect against bone and muscle loss during aging, and improve wound healing.

Here are some basic guidelines for following a high protein diet:

Keep a food diary - Start a food diary using an app or website that provides protein values ​​for thousands of foods and lets you set your own calorie and macronutrient goals.

Calculate Protein Requirements - Multiply your pounds by 0.6-0.75 grams per pound or your weight by 1.2-1.6 grams per kilogram to calculate your protein requirements.

Eat at least 25-30 grams of protein with meals: Studies have shown that consuming a minimum of 25 grams of protein with meals can promote weight loss, muscle maintenance, and optimal health.

Include animal and plant proteins in your diet: Eating a combination of both types can help make your diet more nutritious overall.

Choose high-quality protein sources: Concentrate on fresh meats, eggs, dairy, and other proteins rather than processed meats like bacon and cold cuts.

Eat a balanced diet: Balance high-protein foods with vegetables, fruits, and other plant foods in each meal.

By the end, a list of 20 delicious high-protein foods can get you started.

Summary:

Calculating your protein requirements, monitoring your diet in a food journal, and planning a well-balanced diet will help you get the best results from a high-protein diet.