Proteins are one of the major macronutrients that serve many important roles in our body like- muscle building, bone health, immunity, regulating blood sugar levels, and many more. With no surprise, they also help in sustainable weight loss. Over the past few years, many research studies have shown this wonderful strategy of using high-protein diets to lose weight. The question now arises as to how exactly proteins aid in this process.

Let’s delve deep into the matter.

THERMIC EFFECT OF FOOD AND RESTING ENERGY EXPENDITURE

Energy expenditure has been shown to be improved by a high-protein diet through improvement in resting metabolism and post-prandial thermogenesis. Protein uses 20-30% of its energy in metabolism and/or storage whereas carbohydrates and fats use 5-10% and 0-3% respectively. Dietary protein consistently produces a higher postprandial thermic effect of food (TEF) than fats or carbohydrates.

SATIETY

A larger protein consumption actually lowers levels of the hunger hormone ghrelin while increasing levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY, and cholecystokinin. You can decrease the hormone that causes hunger and increase multiple satiety hormones by substituting protein for carbohydrates and fat. The fundamental mechanism by which protein aids in weight loss is because it significantly reduces hunger. It may naturally cause you to consume fewer calories.

MUSCLE BUILDING

The metabolic activity of muscle is higher than that of fat, which is why having more muscle mass can increase your metabolic rate. Amino acids, which are the components of protein, help your body develop muscle.

PRESERVES LEAN BODY MASS AS YOU LOSE WEIGHT

Fat loss does not always equate to weight loss. The amount of muscle you have tends to decrease along with weight loss. Most people don’t want the negative effect of losing muscle when they lose weight. The tendency for the metabolic rate to slow down is yet another adverse effect of weight loss. This is frequently referred to as “starvation mode,” and it can result in hundreds fewer calories burnt each day. Consuming a lot of protein can prevent muscle loss, keeping your metabolic rate greater as you shed pounds.

BLOOD SUGAR BALANCED BY PROTEIN

While protein has little impact on reducing blood sugar, it can support stable blood sugar levels by delaying the absorption of carbs. This is advantageous because it may lessen blood sugar and insulin surges, which contribute to fat storage.

THE BOTTOM LINE

Protein is one of the crucial nutrients. Increased protein consumption is associated with positive benefits on appetite, weight, body composition, aging, and general health. Spread your protein intake throughout the day, choose high-quality sources, and balance your intake with healthy fats and carbohydrates to get the most health advantages from a high-protein diet.