The first thing that people usually think about when they want to lose weight is how much calories they should be eating. While the number of calories you consume does have a big effect on your body weight, there are other factors like proteins and carbohydrates that also play a role in whether or not you will actually lose weight.
One study found that adding protein to one’s diet could lead to increased feelings of fullness and reduced cravings for sweets, leading participants to eat less overall. Another interesting finding from this same study was that the addition of protein resulted in lowered levels of ghrelin, which is known as “the hunger hormone”
In this blog post, we’re going to explore how protein can help you lose weight and how much protein you should consume to best nourish your body.
What is Protein and Where Do They Come From
The term protein comes from the Greek word prōteios and means primary, basic.
It is an organic compound made from amino acids. Along with fats, carbohydrates and water, they are macronutrients that the body needs to function properly. They are the foundation of the human body because proteins are essential to every cell in the body. (1)
Their functions can be divided into three basic areas.
- They build and repair the body tissues.
- They help make enzymes and hormones that regulate all of your metabolic processes.
- Essential for building muscle mass as well as carrying oxygen in the blood to deliver it to cells throughout the body (oxygen transport).
The human body obtains protein from the diet or in the form of nutritional supplements. Foods with the highest protein content include :
- Meat, poultry, fish
- Dairy products (e.g., milk and cheese) and eggs are also good sources of protein.
- Grains contain considerable amounts of protein but it is not as digestible as animal proteins.
Protein sources can be divided according to the content of essential amino acids into three basic categories:
- Complete proteins, which contain all the essential amino acids. These are found in animal products such as meat and eggs.
- Incomplete proteins, which do not have one or more of the essential amino acids but can be combined to provide a complete protein source. For example, rice + beans = whole-grain bread – all three foods together form an entire protein for our body needs.
- Vegetable-based proteins are made from soybeans, legumes (e.g., peas, garbanzos), nuts (e.g., peanuts) and grains (e.g., corn). These plant-based sources alone cannot replace the intake of high quality complete protein present in meats or other products; however, they may complement.
Why are Proteins Important For Weight Loss?
Weight loss is a process that aims to change lifestyle to reduce fat stores and total weight. Dietary proteins change is an important part of this transformation and should not take place without adequate protein intake. Sufficient protein in the diet is important for several reasons.
Protein helps control appetite
A higher protein diet can reduce the sensations of hunger and decrease food intake, which may result in a lower calorie intake and weight loss (Moura et al., 2009).
Sufficient protein also helps maintain muscle mass during weight loss
This is because muscles are very sensitive to changes in energy balance; they will break down when caloric demands exceed dietary supply.
Protein supplementation increases the retention of lean body mass while reducing fat tissue stores leading to increased resting metabolic rates that promote further weight loss(Westerterp-Plantenga et al., 1999). They play an important role in satiety or fullness after meals, by stimulating hormones such as cholecystokinin.
Produces and regulates hormones
Protein is essential for the growth and repair of muscles, bones, blood vessels, skin and internal organs.
In addition to the above properties, some proteins are needed to produce hormones that allow organs and cells to communicate with each other. The brain also receives signals through hormones, the levels of which vary according to the way we eat. Increased protein intake raises satiety hormone levels – GLP-1, peptide YY, and cholecystokinin.
In addition, it reduces the level of ghrelin, a hunger hormone. These hormonal changes lead to a significant reduction in the feeling of hunger, which is an important factor during weight loss.
Maintains and repairs muscles
During the weight loss process, a person not only loses fat reserves, but muscle reduction is also a common side effect. This reduction of muscle mass is since during weight loss, cortisol levels rise and this hormone breaks down muscles into amino acids. The consumption of adequate amounts of protein (and resistance training) results in greater retention of lean body mass and therefore helps reduce muscle wasting during weight loss(Moura et al., 2009).
In conclusion, if calorie intake falls below caloric needs for an extended period, the result will be significant changes at all levels from metabolism to hunger regulation as well as hormonal balances.
In particular, high protein diets have been shown to aid satiety while reducing food cravings throughout dieting periods leading to better adherence and more efficient fat stores breakdowns which can lead towards successful outcomes with less.
Supports calorie burning
The human body uses a certain amount of calories taken for digestion and food metabolism, a phenomenon called the thermal effect of food. Research does not agree much on the exact values of the thermal effect, but it is clear that protein has a significantly higher thermal effect than carbohydrates and fats.
In 2004, research was conducted to measure the effect of nutrients on thermogenesis. According to the results, the thermal effect of proteins is 20-30%, while for carbohydrates it is only 5-10% and for fats 0-3%. This means that 20-30% of the calories from protein burn your metabolism and digestion process.
How Much Protein Should You Eat to Lose Weight?
You should aim for around 25 to 35% of your calories coming from daily protein intake.
Aiming for 0.73 grams per pound of lean body mass is a good starting point, but it may be too much or not enough depending on the individual’s lifestyle and dietary preferences.
This means that if you are 150 pounds at 20% body fat, then you have 30 lbs of lean muscle tissue (which equals about 135 grams), however, this number can vary based upon activity levels.
A more active person would likely need less while someone with little exercise might benefit from eating closer to 80 grams of protein each day!
|A person without physical activity||1,2 g/kg|
|An active person in order to build muscle mass||1,4 – 2,4 g/kg|
|A person want to Maintain Weight||1,4 – 1,6 g/kg|
|Active person in order to lose weight||1,8 – 2,7 g/kg|
|Obese people||1,2 – 1,5 g/kg|
|Daily Protein Intake For Men(Weighing80 KG)||Daily Protein Intake For Women(Weighing 60 KG)|
|No physical activity||90-96 g||70-72 g|
|In order to Maintain weight||112 – 128 g||84 – 96 g|
|Build Muscle Mass||112 – 192 g||84 – 144 g|
|Lose Weight||144 – 216 g||108 – 162 g|
What Type of Protein is Best For Weight Loss?
There are several types of protein on the market in the form of nutritional supplements. Each of them is a great resource for achieving weight loss or other goals. Some differences between them may suit you better, which is why we list the most common sources of protein in the form of protein powder.
1.Whey protein for weight loss
Whey protein is considered a complete protein, which means it contains all nine essential amino acids. It’s also rich in branched-chain amino acids (BCAAs), the most important of which are leucine and valine. These two BCAAs make up more than one-third of our muscle mass.
One of whey’s many advantages is that it helps regulate blood sugar levels after meals, especially when consumed before exercise. In addition, taking this type of supplement can help control appetite due to its satiating effect on the central nervous system, helping reduce cravings for snacks between meals while increasing energy expenditure.
The effect of whey protein on satiety improvement was mapped in a study in which participants were divided into groups according to the type of protein and its amount. The research aimed to compare the effect of breakfast with whey, soy, or casein protein content with 10% or 25% protein in the meal.
At 10% protein, whey protein reduced hunger more than other sources. No differences in satiety were found for 25% of the proteins, but whey protein elicited the strongest responses for GLP-1 and insulin.
The results show that differences in saturation between proteins occur when the values of certain amino acids exceed certain thresholds.
As a result, if you make flakes at breakfast and put protein in them, whey protein will saturate you the most at 10% content. If the protein content is 25%, it does not matter the protein source, because the amino acid values are higher in all cases.
In short, whey protein is a valuable ally for those who wish to lose weight and have more energy throughout the day.
2.Casein for weight loss
In addition to whey protein, casein is obtained from milk, which accounts for 80% of the total protein content in milk.
While whey protein is soluble in water, casein is an insoluble part of milk protein. It is a full-fledged source of protein, which differs from whey protein in the time it is spent by the human body. Longer casein digestion causes a longer feeling of satiety, which is beneficial in reducing body weight.
Egg protein is one of the most complete and best-quality proteins. It also contains all essential amino acids, as well as branched-chain amino acids (BCAAs), such as leucine and valine.
The highest quality egg protein comes from chicken eggs; it has a biological value that ranges between 90% to 100%. This means that for every 100 grams of the raw edible portion of the egg, about 90 grams or more become available in its final form for use by the body.
Egg protein powders are very popular among athletes who want to build muscle mass quickly. If you’re looking for something rich in taste and with good cooking properties, choose egg white powder rather than whole egg powder.
Soy protein is a complete source of plant-based protein, one with all nine essential amino acids. A soy isolate contains about 90% pure soybean concentrate and the rest is mostly carbohydrates such as fiber or starch that have been removed during processing.
Although it’s derived from plants, SI has many properties similar to those of whey and egg proteins due to its high biological value (90%), which makes it a good choice for athletes who want to increase muscle mass quickly.
It also helps control appetite by reducing levels of ghrelin in your body after eating meals rich in this type of protein. In addition, studies show that taking 15 grams twice daily can help reduce LDL cholesterol levels by up to 33%.
Rice protein is an excellent choice for people who want to avoid dairy products, eggs, or soy. It contains a high proportion of essential amino acids and has been studied as a potential alternative source of protein in infant formulas.
In addition, rice protein can be consumed by vegans/vegetarians without the fear that it may contain traces of egg white powder (whey), milk or casein.
Moreover, in some cases where athletes have an intolerance to lactose -a carbohydrate found in most types of dairy- they also find that their bodies do not tolerate this substance when it’s presented along with whey or other forms of protein powders derived from milk sources.
In 2013, research was carried out to compare the weight loss effects of rice and whey protein. The subjects were divided into two groups and their task was to consume 48 g of protein during training days.
Participants exercised 3 times a week for 8 weeks and consumed protein immediately after training. At the end of the research period, there was a significant change in fat content, muscle mass, and strength in both groups.
The results confirmed that rice protein is as effective in reducing weight as whey protein.
What Are the Benefits of protein in weight loss?
They help control appetite by reducing hunger and food intake, which can lead to lower caloric intake and body weight losses.
Protein also helps maintain muscle mass during your fat-loss efforts, by helping you retain lean tissue while losing more fat than with a low protein diet approach.
Lastly, proteins have the highest thermal effect of all three macronutrients so they effectively increase metabolism after being consumed for energy production or storage within cells due to their high calorific value per gram compared with other nutrients (carbohydrates & fats).
The higher metabolic rate promotes further calorie burn throughout the day allowing one’s daily caloric expenditure to be elevated even on days when less exercise is performed.
7-day Protein Diet Plan for Weight Loss
Describe a protein diet plan that might be used as part of the weight loss process. This should include at least two days and detail what types of foods are eaten on those days, with references to specific nutrients provided by different food groups.
A seven-day high-protein diet may provide significant health benefits and can help you lose weight. The following list details each day’s menu:
Day One: 50g whey isolate mixed in water; 150g whole egg omelet (five eggs); 200glean beef steak; 300ml skimmed milk; 40g peanuts or almonds (100 calories)
Day Two: 50g whey isolate mixed in water; 150g whole egg omelet (five eggs); 200g lean beef steak, 100ml grapefruit juice, and four slices of brown bread
Day Three: 50g whey isolate mixed in water; 150g plain low-fat yogurt with blueberries; 200g grilled chicken breast and 300ml skimmed milk
Day Four: 50e whey isolate mixed in water; 80z tuna salad made from canned tuna, mayonnaise, and celery topped on two pieces of brown toast
Day Five: 50g whey isolate mixed in water; 200g grilled chicken breast and 300ml skimmed milk
Day Six: 25 oz lean beef burger on a whole-wheat bun with salad vegetables, ketchup and mustard plus 100ml grapefruit juice
Day Seven : 30z canned tuna served over lettuce leaves topped with half an avocado, lemon juice dressing and black pepper. Include two slices of rye bread or one serving of brown rice to complete the day’s calorie allowance.
There is no need for concern about overeating protein because it will not cause you to gain weight. On the contrary, studies have shown that people who follow this diet eat less fat during each meal than those consuming.
Tips on how to eat protein for weight loss
- Protein drinks are not a full-fledged substitute for a balanced diet. Don’t forget to take in other nutrients, such as fiber, vitamins, minerals, and include a suitable amount of complex carbohydrates and healthy fats in your diet.
- Protein-rich foods are often a source of other nutrients, such as B vitamins, iron, or zinc.
- Some protein drinks may include various sweeteners, so in addition to your protein intake, check your carbohydrate content carefully.
- Protein intake does not depend on gender. Lower doses of protein in women are due to their lower weight and possibly a different fitness goal.
- Protein bars are a better choice than classic bars, but it depends on their composition. Many “protein bars” may contain less protein and are full of carbohydrates and fats. When buying, you always need to check the nutrition value.
Concluding Thoughts on How Protein Can Help You Lose Weight
Modern diets and magical remedies are constantly appearing in the media to rid you of excess fat. However, the simplest and most effective way is to maintain a high protein diet. This will not only reduce your appetite but also help you lose weight. Whether you opt for protein from the diet or in the form of nutritional supplements, you will take care of the proper functioning of the processes in the body and at the same time adjust your weight.