Protein For Weight Loss

here's why consuming high protein foods in each of your meals is so important

Increasing your intake of protein for weight loss benefits is definitely worthwhile. High protein foods can certainly help you achieve your weight-loss goal much faster. It does this through a variety of mechanisms that we will cover in this article.

Even though protein is the most important macronutrients when it comes to promoting fat burning in your body as well as assisting your weight-loss efforts, it is not necessary to follow a high protein diet or use an excessive amount of protein supplements.

Here's how protein for weight loss works:

Protein For Weight Loss

High protein foods increase calorie (energy) expenditure

There is now a good body of research showing that protein has the greatest thermic effect in the body out of all 3 macronutrients (carbohydrate, protein and fat). This means that is requires the most amount of energy to be digested, absorbed and then excreted by the body. Eating more protein for weight loss really works!

Therefore, a slightly higher protein intake compared to the other macronutrients means that your body will burn up more calories (energy) each day and this may assist your weight-loss efforts.

Protein helps to support your lean body tissues

Since protein is a component of the lean tissues of the body (muscle and organ tissue) it has a direct impact on your metabolic rate. Therefore, by supplying your body with adequate amounts throughout the day, you can help support the maintenance of that tissue and keep your metabolism elevated.

Protein has an appetite-suppressing (satiating) effect

Studies show that meals with more protein have a greater appetite-suppressing effect than meals with the same calories (iso-caloric) that had more carbohydrate or fat in them. By having a suppressed appetite you are more likely to eat less and therefore make it easier to create the calorie deficit you need to burn fat and lose weight.

Decreases insulin secretion

When you eat a complete meal, one that contains a combination of carbohydrate, protein and fat, the protein and fat contained in the meal help to slow down the absorption of the carbohydrates. This means that the body will receive a slow, sustained release of amino acids into the blood stream, resulting in a reduced insulin response.

Most whole-food protein sources help to slow down the absorption rate of carbohydrates, which aids in blunting the insulin response. However, there are some foods, like beef and protein powder, that can actually increase the insulin response because they contain amino acids that have an 'insulinogenic' (insulin-stimulating) effect in the body.

Protein stimulates glucagon release

Another use of protein for weight loss is its effect on glucagon. Glucagon is the other hormone produced by the pancreas. It has a mobilising effect whilst insulin has a storing effect. Glucagon mobilises glucose from the glycogen (stored carbohydrate) in the liver and fatty acids from the fat stores around the body.

Both the glucose and fatty acids may then be used as a fuel source by the body.

Overall, there is growing evidence in support of increased protein for weight loss and ensuring you consume high protein foods in every meal.

If you are serious about getting the best results, make sure you start having more protein for weight loss in your diet. Remember though, there is no need to consume a high protein diet, just small amounts every few hours with each of your meals.

If you would like to discover even more principles to help you burn fat faster and lose weight, get a copy of my e-book, Look Good, Feel Great!

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