Protein is a micronutrient and vital for human life. Be it bones, skin or muscles, it helps in maintaining the overall body health. And it is no surprise that it helps in weight loss too. Wondering how does protein help you lose weight? If yes, then what protein should one intake? How much will be the right amount? Well, as per information received from https wellhealthorganic com how protein can help you lose weight here is everything you need to know.
Why is Protein Important for Weight Loss?
As said earlier by https://wellhealthorganic.com/how-protein-can-help-you-lose-weight, protein helps in weight loss too, and here is how it plays an important role in weight loss management:
1.Helps in Muscle Building
According to https://wellhealthorganic.com/how-protein-can-help-you-lose-weight Muscles have higher metabolic activity than fat. To develop body muscles, the body uses acids which are the building blocks of proteins. So when you lose weight, your muscle mass also tends to reduce. In other words, you end up burning fewer calories as protein helps in decreasing the metabolic rate.
This means protein not only helps in providing strength to the muscle but is also good for bone. Therefore, for an effective fat loss plan, it is important to focus on both- a high protein intake as well as heavy strength training.
2.Helps with Hormone Regulation
Similar to protein, amino acids also are the building blocks for several amino acids. Do you know our weight is regulated by an area of our brain called the hypothalamus? It determines when and how much to eat. For instance, inadequate protein intake can lead to imbalanced hormones.
On the other hand, talking about high protein intake, it helps with hormone regulation by reducing the hunger hormone ghrelin and boosting satiety hormones. As a result, your calorie intake reduces automatically too.
3.Keeps you Satiated
Compared to other types of nutrients, protein takes longer to digest. This as a result can keep you satiated for a long time. It is stated that people who don’t eat enough protein often eat larger amounts of food. People who intake protein go longer between meals and also eat less at meals.
Simply put, high protein diets are the most filling diets. In addition to managing hunger, it also manages hormones that promote the feeling of fullness. Therefore, according to https://wellhealthorganic.com/how-protein-can-help-you-lose-weight this is yet another best way on how does protein help weight loss.
4.Helps in Managing Cravings
When it comes to diet, cravings are your worst enemy and the biggest reason why people fail to diet. As per https wellhealthorganic com how protein can help you lose weight, another reason why protein is important for weight loss is because it helps in managing cravings. As it reduces appetite and hunger, you end up eating fewer calories.
For instance, if your protein intake is high, it will reduce your calorie intake both on a meal-to-meal basis as well as day-to-day reduction. In other words, in addition to metabolic advantage, it provides appetite advantages too.
5.Helps in Storing Less Fat
When it comes to losing weight, it is important to burn more than you consume. In other words, it is crucial to reduce how many of these calories are stored as fat.
Compared to carbohydrates and fats, protein is much harder to store than body fat. This means if you intake high protein, you store less fat.
Protein Intake for Weight Loss
According to https wellhealthorganic com how protein can help you lose weight Just knowing how protein help in weight loss isn’t enough. It is also important to know how much protein one should intake for weight loss. So, to make you understand better, below is given a table:
|Active adults under the age of 65 (no injuries and illness)||1.0 to 2.0 grams of protein per kilogram of body weight.|
|Sedentary adults under the age of 65 (no injuries or illness)||0.8 grams of protein per kilogram of body weight.|
|Adults over the age of 65 (both active and sedentary)||1.2 to 2.0 grams of protein per kilogram of body weight.|
|Elite athletes (with no side effects)||3.5 grams of protein per kilogram of body weight.|
However, keep in mind, that daily protein intake varies for different individuals depending on several factors such as gender, age, activity, total diet, health condition, and more. Therefore, a wise decision would be to seek advice from experts or dietitians.
Some of the Best Protein Sources for Intake
Now that you know how protein helps you lose weight, it is important to understand which proteins to add to your diet. Some of the top recommendations are:
- Chicken breast
- Red meat
- Whole grains
- Legumes and pulses
- Fish and seafood
- Nuts, seeds and grains
Are there any Risks of Taking Too Much Protein?
Given the benefits of how can protein help you lose weight, one may wonder if it brings health hazards too. Worried if high protein diets are safe? No doubt, protein intake comes with a lot of benefits, but consuming too much can be risky for some people.
While some people experience uncomfortable situations, some suffer from digestive side effects. Furthermore, there are certain health issues that come with excess protein intake:
- Large amounts of protein intake can lead to bad breath.
- Intaking high protein diets can lead to constipation and calcium loss.
- A person with kidney issues can cause damage to their kidney if he/she consumes high protein.
- In addition to various health issues, high protein intake can also lead to diseases such as cancer.
- High protein diet involves eating lots of red meat and full-fat dairy foods. This as a result can lead to heart disease.
Therefore, before starting a high-protein diet, take these risks into consideration. Remember, it is good to adopt healthy habits for an active lifestyle but overdoing something, especially with a lack of knowledge can lead to health issues. Besides, in case you feel unusual lately or find even the slightest of symptoms, seek immediate help from a doctor.
Seek Guidance from the Best Expert
When it comes to achieving a healthy body weight and planning a rich protein diet, it is always essential to seek guidance from the best dietitian or doctor. These days there are many people who call them experts even when they lack knowledge and experience. So instead of falling for the wrong hands, make sure you opt for someone who is reputed and experienced in the field.