The high protein diet accelerates the metabolism and reduces appetite
Proteins are the most important nutrients for losing weight and achieving a good-looking body. They affect the hormones that are related to weight regulation, such as ghrelin, GIP, and GLP-1 (satiety hormones). The proteins will help in weight loss and fat loss even in the most problematic areas through many actions and mechanisms.
The major function of proteins is to help the human body to renew, grow and develop
The human body requires the consumption of a certain amount of amino acids every day, for proper functioning. On the contrary, if the amount of protein in human food is permanently lowered, the body reacts with slow growth, loss of muscle and body mass (eats), illness and even death. The proteins effectively regulate the levels of hormones responsible for appetite and feeling hungry. It is important to mention that a higher protein intake reduces other macronutrients (fat, carbohydrates), thus taking fewer calories – 2 different mechanisms that will help you lose weight.
- Digestion and protein metabolism burn calories
After the meal, the body starts to digest and metabolite the food. These processes are known as “thermal effects of food”. Although different sources differ in exact figures, it has been shown that protein has the highest thermal effect (between 20-30%) compared to carbohydrates (5-10%) and fats (0-3%). Assuming the thermal effect of the protein is 30%, this means that of the 100 calories provided by the protein source, only 70 will be usable.
- The proteins help you burn more calories at rest
The increased consumption of proteins leads to accelerated metabolism
This effect causes the body to burn more calories throughout the day, and even during sleep.Several studies have shown that high protein intake accelerates metabolism and increases the amount of calories burned by 80-100 every day. It is even more noticeable if you follow a diet to increase muscle mass or you are in a high-calorie excess. Burned calories from increased protein intake can reach up to ~ 260 per day.
- As the last meal of the day, choose a source of protein and useful fats.
In this way, you will provide your body with valuable nutrients throughout the night. Do not take sugar, even if it is fruity or honey. The sugars will prevent the release of growth hormone – a hormone associated with increased fat burning, rejuvenation, weight reduction and other benefits.
- Protein reduces appetite and makes you consume fewer calories
Proteins can reduce hunger and appetite by several different mechanisms. Even if you do not keep track of how many calories you take (something I recommend) or you do not control your portions, you will consume less food and calories.A great number of studies report that when people increase protein intake, they start to consume less calories, both in single meals and throughout the day.
often restricts other macronutrients, such as carbohydrates.To compensate this limitation and to regulate appetite, add a large portion of vegetables (cucumbers, peppers, broccoli, zucchini, cauliflower, spinach, mushrooms, green salad, onions, garlic, etc.).
#The protein reduces the desire for unhealthy snacks
The main cause for many diets failures is the irresistible desire for unhealthy food between the main meals or at night. Many people gain weight because of the impulse to consume too much food late at night. The reason is rooted in the lack of nutrients and macronutrients (most often carbohydrates), as well as a poor distribution of food and calories throughout the day.
Breakfast is the most important meal to load your body with proteins. Additionally, you will keep your blood sugar levels at moderate levels.
- An increased consumption of proteins promotes weight loss, even if you do not restrict the caloric intake.
Many people manage to start a diet and lose weight. Often, they return much of the weight they’ve lost, and there are even cases where the end result is more pounds than at the starting point.
As a matter of fact, moderate or high protein intake can and will help you when you are aiming at weight loss, especially if combined with regular exercising.