Let’s talk about Protein and Weight Loss.
Protein is an essential macronutrient - in other words, a compound in food that provides calories and other nutritional benefits.
As the builder macro, protein helps grow, shape, repair, and maintain every cell in your body - even your blood cells and DNA.
Roughly 15% of your body (including skin, hair, nails, and other tissues) comprises proteins.
Proteins are also responsible for much of the work inside your cells since protein is a critical component of hormones, enzymes, and other chemicals you produce to live and function normally. It even plays a role in your immune system and the digestion of your food.
And because protein is a macro, it provides energy in the form of calories. Although, it is less of a preferred fuel source for fitness and day-to-day compared to carbs and fat - mainly because your body will prioritize protein for all the other essential functions it needs. But if you eat plenty of protein, some of it will be used for fuel.
All proteins comprise long chains of smaller, essential compounds called amino acids that serve as the building blocks for your body. And these amino acids are why protein is considered an essential nutrient.
Here are 5 reasons why protein can help you lose weight:
1. IT SATISFIES & SAVES CALORIES
Protein is important because it helps you feel fuller and longer. Having protein around slows digestion, making us feel more satisfied and less likely to return for seconds. If this happens over multiple days, your calorie savings can help lose weight.
2. IT CURBS CARB HIGHS AND LOWS
I don’t know about you, but when I come off a sugar high onto a sugar low, I can make food decisions I’ll later regret. Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from skyrocketing and ward off future cravings.
3. IT REQUIRES MORE OF YOUR ENERGY
The “thermogenic effect of food” (TEF) is the energy we digest food into small, absorbable components. Protein has a higher TEF than carbs and fat, meaning you’re burning more calories to process protein than to process the other two.
4. IT FUELS FAT BURNING
It may be surprising, but it is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn’t have help from either carbohydrates or proteins. As you are losing weight, your body loses both muscle and fat. During this process, you must continue to eat enough protein in your diet. Having adequate protein from your food fuels fat-burning while preserving calorie-burning lean muscle.
5. IT PROMOTES MUSCLE REPAIR & GROWTH
Your protein needs increase, especially after bouts of intense exercise so increasing your protein intake on days that you exercise is beneficial. Additionally, if you strength train consider having a high-protein snack right after a training session when the muscle is sensitive to nutrients that it can use to repair and grow.
One important thing to realize is eating more protein alone won’t necessarily help you healthily shed excess weight. When consumed in excessive amounts it can still lead to weight gain much like eating excess carbs or fat would and could put unnecessary strain on the kidneys over a long period of time.
How Much Protein for Weight Loss?
Protein intake recommendations vary based on several factors, including age, weight, gender, and activity levels. However, adults are often encouraged to consume at least 25 to 35 percent of total daily calories from protein sources.
High-Quality Protein Diet for Weight Loss
Along with consuming adequate protein, achieving recommendations through high-quality products is imperative. So instead of choosing bacon, hot dogs, or other processed meats, opt for the following lean meats and fish to reduce unwanted fat, salt, and additional preservatives:
• Beef Sirloin: 19 grams per 3 ounces
• Chicken: 17 grams per 3 ounces
• Eggs: 6 grams per 1 medium egg
• Shrimp: 19 grams per 3 ounces
• Tilapia: 23 grams per 1 cooked fillet
• Tuna: 25 grams per standard can
