Why Protein is best for overall Weight loss?

A diet which is high in protein can have potent and beneficial effects when it comes to weight loss. Benefits for a high protein diet include lower levels of hunger hormones and cravings, elevated satiety levels and even a greater amount of calories burned. Options for increasing protein intake are many and hence it can be tedious to decide the best type of protein for weight loss. Present article reviews different types of protein and how they affect weight loss.

Clinical evidences- Diets High in Protein Promote Weight Loss

High-protein diets cause weight loss even without calorie restriction or other nutrients. In a study heavy adults lost an average of 11 pounds (5 kg) over 12 weeks when they augmented their protein intake from 15% to 30% of daily calories, devoid of changing any other part of their diet. High-protein diets reduce body fat, particularly around the belly, and increase lean muscle mass. A high protein intake maintains the weight also. A somewhat higher intake of protein (18% of daily calories vs. 15%) caused a 50% lower body weight regain.

Why high-protein diets boost weight loss?

Fuller for longer

Protein is highly satiating which make one stay fuller for long time which causes an automatic reduction in calorie intake.

Decrease cravings

A high-protein diet has been related to low cravings and a lesser need to snack at night

Increase calorie burn

Increased protein intake has higher thermic effect and can increase the number of calories seared by up to 80 to 100 per day.

Alteration in weight hormones

Protein reduces levels of the hunger hormone ghrelin and enhance the appetite-reducing hormones GLP-1 and PYY. There are numerous protein sources, which makes it easy to keep an eye on a high-protein diet. Generally, protein sources are divided into two types: natural protein from foods or supplemental protein, often taken in the form of protein shakes.

Protein modifies the Levels of several weight regulating hormones. Weight is actively regulated by brain, particularly hypothalamus. Brain determines when and how much to eat by processing multiple types of information. Hormones are the important signals that alter in response to feeding.

A higher protein intake essentially intensifies levels of the satiety hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of ghrelin. By replacing carbs and fat with protein reduces the hunger hormone and elevates numerous satiety hormones leading to a considerable reduction in hunger and is the foremost reason protein helps you lose weight and can make you eat fewer calories automatically.

Common high protein superfoods with their protein content are as follows:

·         Eggs (1 large): 6 grams

·         Nuts (1 ounce or 28 grams of almonds): 6 grams

·         Chicken (1 chicken breast, cooked): 53 grams

·         Cottage cheese (1 cup or 210 grams): 23 grams

·         Cheese (1 ounce or 28 grams; cheddar): 7 grams

·         Greek yogurt (6 ounces or 170 grams): 17 grams

·         Milk (1 cup): 8 grams

·         Lean beef (3 ounces or 85 grams): 22 grams

·         Fish (1 cup or 154 grams; tuna): 39 grams

·         Quinoa (1 cup or 185 grams; cooked): 8 grams

·         Lentils (1 cup or 198 grams; cooked): 18 grams