“Protein just helps you build muscle”, “Protein is only for bodybuilders” – how many times have we heard this? Many who aim to lose weight look at protein as something that only benefits bodybuilders and not obese people. However, eating more high-protein foods could actually help you lose weight. If you didn’t already know, the metabolization of protein in your body is very slow. What does this mean? Protein helps you feel full longer.
What is protein?
Protein is one of various ‘macronutrients’ alongside carbohydrates and fats. Made up of amino acids, protein helps you stay healthy by building, repairing and maintaining your body’s cells, tissues and organs. Protein is the fundamental building block for muscles, bones, organs, skin, hair, and nails. In numerical values, protein actually accounts for 4 calories per gram, the same amount as carbohydrates, with fat containing 9 calories per gram.
Why does protein make you feel full?
The digestion process of protein is longer than any other nutrients which is why you feel full for a longer period of time with less food. Studies also show that protein reduces the level of ghrelin in your body which acts as the hunger hormone. Without enough protein in your diet, you are more likely to consume large amounts of foods containing fiber, carbs or fat which keeps you full only for a limited amount of time while also leading to a high calorie intake overall.
Is a high protein diet good for weight loss?
Protein plays a significant role in weight loss by promoting satiety, supporting muscle preservation, and enhancing metabolism. As one of the key macronutrients, it helps regulate hunger and energy use, making it an essential part of a weight loss plan. Here’s how:
- Improves metabolism
Protein has a very high thermic effect, meaning many calories are utilized by your body for digestion and metabolism of protein when compared to the digestion of fats and carbohydrates. This thereby boosts metabolism, which helps you to burn fat and keep your calorie burn higher throughout the day.
- Preserves muscle mass
Muscle mass is quite essential, playing a huge role in weight loss as it helps keep your metabolism active. Adequate intake of protein helps prevent muscle breakdown, allowing the body to instead burn fat for energy rather than the muscles, and ultimately helps one gain a lean body.
- Supports workout recovery
Protein is very important because it rebuilds and repairs the muscles after an intense workout, for example, which one does if they include strength training or workouts to help burn weight. This means you will recover quicker and be able to stay active, burning more calories.
How much protein do you need to lose weight?
If you are on a weight loss diet then you should aim for roughly around 1.5 to 2.2 kilogram of bodyweight. This means that if your weight is 60 kg, you should consume between 80 to 132 grams of protein daily. Your protein intake will need to be higher if you exercise regularly. Your best bet would be to spread your protein intake throughout the day across meals and snacks for better weight loss results.
How RightLife guides you towards a protein rich diet
RightLife's EatRight program brings you everything under one umbrella to help include a high-protein diet in your life. You get tips on meal planning, personalized diets, recipes, and much more from expert advice in the Food and Nutrition section, all at your fingertips with the RightLife app.
- Meal planning
RightLife designs a personalized meal plan based on your exact protein needs to fit into your lifestyle and food preferences. Whether you are an athlete looking to build muscle or just someone trying to lose a few pounds, this will allow you to plan with high-quality proteins such as lean meats, eggs, legumes, and plant-based proteins. Meal planning tools take into consideration your body's caloric needs and any other dietary restrictions you may have and balance out your intake of proteins, fats, and carbohydrates as best as possible for the well-being of your body.
- Recipes
The collection of protein-rich recipes in EatRight program’s Recipes section is nothing short of impressive. The recipes in this section are healthy as well as tasty. If you are looking for smart breakfast ideas, post-workout meals, or casual dinner recipes for the whole family, the number of recipe ideas is unlimited. EatRight also recommends whey protein as an ideal source of getting the desired protein per day for sustainable weight loss.
- Food and Nutrition
EatRight’s Food and Nutrition section helps in understanding more about proteins and how it relates to general health. In this section, you come across critical issues to help you know the amount of protein you need depending on what you want to achieve, where to find better sources, and the science backing up how proteins help muscle growth, losing weight, and energy levels. Such expert comments and evidence-based information allow you to make educated decisions about your diet.
Protein can contribute to weight loss by regulating the hormones that control hunger cues, keeping you feeling full longer, and increasing your daily calorie burn. For these reasons, increasing your protein is a healthy way to try to lose weight without feeling too hungry. Sign up with RightLife to start your healthy journey to a more balanced, protein-rich lifestyle.
